Hoopla! Do a hula hoop

What it’s all about?
The hula hoop had its heyday during the 50s, although it dates back to the Middle East, where hoops were made from stiff grasses.

These days, many hoopers make their own from polyethylene tubing and the activity influences a range of exercise classes, among them Hulaerobics, a new body toning class in which you learn to hoop on your torso, arms and legs. Hoop dance classes are more aerobic and Beyonce is said to be a huge fan.
What the expert says...
Christabel Zamor (hoopgirl.com) is the pioneer of the hoopdance movement, and started Hulaerobics in health clubs.
Start with power
Wind up your hoop fully to one side and give it a firm, fast push on an even plane, then immediately start moving. If you start off with a weak or wobbly push, you will not gain enough momentum to keep the hoop going.
Move in the right direction
Push hips back and forth and avoid circular gyration. Build core stability and strength by pushing your belly forwards when the hoop lands on it, and pulling away with your lower back when you feel it land there.
Be instinctive
Try not to think too much about your movements. It’s more about sensation – be aware of where the hoop lands and move in response.
Use your hands, arms, shoulders, legs and feet. Avoid looking down and holding limbs rigid. Instead, open your chest, extend and dance.
Save the hoop at all costs
Recover the falling hoop by pumping your hips faster to pop it back up. You can also squat and shimmy to lift it on to your waist. Try different movements to keep the hoop moving – your creativity can build even more dexterity.
Balance
Distribute the weight evenly on each part of each foot. Try not to rock, though; instead, press the ball and heel of each foot down firmly to activate your leg muscles, which will propel your hips.
Breathe
Remember to breathe deeply so that your muscles - including those in your face – will relax, and your shoulders will drop down. It’s impossible to hula hoop well when your body is stiff and tense.
Stand tall
Keep your spine elongated and your head high. And don’t slouch. The hoop will reflect your posture, so if it slopes to one side, you can right it by leaning in the opposite direction. Remember to look ahead.
Recruit friends
Hula hooping is a sociable activity. Get friends to come along to a class so that you have more encouragement to stick with the new exercise.
Getting started
No previous experience is necessary. Each 30- to 60-minute Hulaerobic class has a warm-up and a cardio section incorporating a range of body moves, including limboing, jumping and spinning the hoop to improve stamina. There is also a toning section for a complete body workout.
Pick up more advice from the online magazine, hooping.org, which features plenty of practical tips, advice on how to make your own hoop and tips on starting a ‘hoop’ group with friends.
There aren’t many books on the subject, but if you can get hold of a copy, you can read about how to perfect hula tricks in the American book, Hoop-La!:The Ultimate Book of Hoop Tricks, by Kari James.
The gear
The hoops used in classes today are much bigger and more weighted than the ones we played with as children; they move more slowly, too, which makes keeping them up much easier.
Make sure you choose the right size hula hoop for you by standing with a hoop in front of you – the general rule is that it should be between stomach and chest height.
Needless to say, the bigger you are, the bigger your hoop should be. Which is no bad thing, because larger hoops rotate more slowly than smaller ones, which makes it easier to get started. However, smaller hoops, though more challenging, are better for doing tricks and for exercising.
It’s important what you wear, too, because the hoop may slip on clothing and so bruise the hips. The most practical outfit is a pair of cotton tracksuit bottoms (without chunky waistbands).
Avoid baggy tops and T-shirts – snug-fitting, smooth lines are better and less likely to knock the hoop off course. Some hoopers like to go barefoot, but to protect toes from painful knocks, it’s best to wear socks and trainers.
The downside
Beginner’s bruising is a common complaint when the hoop catches on the hip bone. The only way to avoid it is to move your hips back and forth faster to keep the hoop up around the waist and off the hip bone.
Requires patience
The co-ordination needed to balance the hoop with your body takes time and skill. It won’t bring instant pleasure, but once you’ve mastered the basics, you can progress to better tricks.
Can be embarrassing
The toughest part when you first join a class is learning to let go: try not to be self-conscious about gyrating your hips and dropping your hoop.