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So You Want To Hoop Dance?


Please seek medical advice from a GP before undertaking any new fitness, exercise or dance regime. This will ensure that you are physically fit and healthy and that any potential problems are avoided.

The benefits of hooping are:

  • Promotes laughter & fun
  • Tones the abdominal muscles
  • Strengthens the core
  • Burn up to 100 calories per ten minutes!
  • Stills the mind
  • Self expression
  • Promotes an improved alignment in the body
  • Improves co-ordination and balance
  • It's a really good way of having fun and meeting new people
  • Improves confidence and self esteem

Hula Hooping versus Hoop Dance – So what's the difference?

Hula hooping is often remembered as hooping on the waist. Hoop dance involves using a larger weighted hoop (approximately 2lbs in weight), it's dance, and fitness led primarily. It allows each hoop dancer the opportunity to explore a dynamic range of movements both on and off the body, some have spoken of its meditative and spiritual qualities.

What type of hoop for you?

There are lots of amazing hoops out there for you to buy or you can learn to make your own. Hoops vary in size. Using a childs hoop will prevent progress as it's too small and light to work with. If you managed to waist hoop with one you're lucky, doing any tricks will be impossible and potentially disheartening. An adult sized hoop will be larger and weighted and will be easier to hoop with.

The best way to discover what size is right for you is to measure from the floor to your navel in inches this will indicate the correct size for you! The bigger the hoop the slower the rotation, the smaller the hooper the faster the rotation. Hoops vary in size from approximately 36” to 41”.

Some people prefer working with a 25mm tubing, this provides a nice firm feel of the hoop as it goes across the body. Other hoopers prefer a 20mm tubing which is lighter in weight. The best advice I can give is if you have the chance try out a variety of hoops then one of them will be just right for you.


The impact of the hoop across the body for a beginner can sometimes cause bruising. This seems to be a rite of passage for hoopers and I remember my own bruises from when I first used adult sized hoops. Bruises can be experienced again whilst learning new tricks. Take care of your bruises and if concerned contact any medical advice service, visit your local pharmacist or your GP for advice. Do what ever it takes to heal and have a healthy hooping body.

A personal piece of advice when learning knee hooping is to wear knee pads, if the hoop starts to rotate on the knee itself allow the hoop to fall to the floor, this will reduce injury to the delicate knee area and the shins. If the hoop rotates on the knee it will be cushioned as you allow it to drop to the floor. Knee pads will take the impact of the hoop until control is gained, once that is achieved then the knee pads can be removed as you continue to maintain safe knee hooping.

Who is hoop dance good for?

Hooping is good fun for children and adults alike and I have heard of hoopers in their 70's so it appeals to a broad age range! If you're tempted then have a go and become involved in one of the most fun ways of moving your body and staying healthy!!!