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How to Hula Hoop

It's all in your core.


Hula hoops spin around your body from momentum you provide. Rock your hips back and forth while moving your belly forward and back, slightly shifting your weight as it spins around your waist, to keep the hula hoop in motion. When the hoop hits your stomach, your belly’s forward motion keeps the hoop spinning. The movements are similar to the hula dance where the hoops got their popular name from in the 19th century, but faster, less subtle, and more engaged: it’s forward-backward motion or side-to-side motion, don’t try to go round and round with the hoop. Some people find greater hoop control with a front to back motion with one foot in front of the other. Still, others prefer side to side motion. Here’s a quick video to demonstrate basic waist hooping.

How to Hula Hoop Hips Movement How to Hula Hoop

What size should I get?


Beginners will want a larger, heavier hula hoop due to easier control and slower rotation. Our hula hoops are much different than the toys you knew growing up. If you can, try different size hoops to see what works best for your body and ability. Don’t be intimidated by the larger hoops: the weight provides steadiness not found with lighter or smaller hoops. Hoop sizes vary with each person and their preferences: once you become more familiar with how to control a hoop, you may want a smaller lighter hoop more suitable for hoop dance.

View our full Size Guide.

Common Questions


How Does Hooping Help Me Lose Weight?

You lose weight by using oxygen and burning calories.  Hooping provides both aerobic and resistance training for all areas of your body.  More specialized muscles get worked as you learn better hoop control and how to perform tricks. Don’t forget to combine good nutrition with your exercise routine.

How Long Should I Hoop to See Results?

Experts recommend a minimum of at least ten to fifteen minutes at least three times a week, of uninterrupted hooping to see results. Work up to one half hour sessions as you progress with your hooping skills to burn even more calories. The hoop won’t benefit you stored under your bed or hanging in your garage.

Can I Hoop Too Much?

Hooping is a low impact exercise when done properly. If you feel any sharp pains, stop hooping. Be sure to know your limits and when to take a break. If you have any question about this exercise being appropriate for you please consult your doctor before beginning this exercise.

Help! I'm Covered in Bruises! Is This Normal?

Don’t worry, you’re okay. Bruising in new hoopers or seasoned hoopers using new equipment is not unusual. This bruising stems from the repeated friction of the hoop against your core muscles. As your body adjusts to hooping, the bruising will subside. All Canyon Hoops have a smooth inside edge that helps eliminate bruising. Avoid hoops with bumps, magnets or excessive weight (over 3 pounds).

How Do I Pick a Good Hoop Weight & Diameter?

First determine your goal from hooping. Are you wanting to relearn hooping for fun and exercise or do you want to perform the cool dance moves you see so many more advanced hoopers perform. Experiment with different sizes and weights! If you’re a smaller body type, you’ll want to start with a smaller hoop, be it a small adult hoop or a large youth hoop; or if you’re heavier or taller, you may want a medium or large hoop based on your height and waist size? Only you can decide what’s right for you.

How Many Calories Will Hooping Burn?

The American Council on Exercise and hooping enthusiasts speculate that a half hour hooping session can burn 210 calories among inexperienced hoopers, and up to 400 to 600 calories an hour in experienced hoopers performing elaborate dance routines.

Any other hooping benefits?


Sure, you’ll burn calories, trim waistline inches, shed water weight, and tone muscles, but hula hoops don’t just benefit your body. Seasoned hoopers describe a transcendental euphoria when hooping, which is shown to increase stamina, balance, f’lexibility, and mental awareness.

Start Hooping Today.


On a path to enlightenment. Hula hoops go great with yoga, meditation, and hip-centric dancing, like belly dance and hula.

On a path to a better body. Hooping burns calories, tones muscle, improves cardio & stamina, and sheds inches.

On a path to an exciting career. Hoopers are in demand as fitness coaches, performers, and modern dancers.

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