This store requires javascript to be enabled for some features to work correctly.

5% OFF - Subscribe & enter HOOP123

How to Hula Hoop

Powerhoop How To Hula Hoop Video


​Once you have purchased your hoop this handy "how to hula hoop guide" will help you on your way to hooping greatness. Most new users are surprised however to find that they can keep their Powerhoop in motion in just a few minutes. How? Because the weight and large diameter make Powerhoops much easier to use than small, lightweight hoops. The weight helps the momentum of the hoop and believe it or not makes it easier. Powerhoop is the only adjustable weighted hula hoop on the market, you have three different weight options to choose from to optimise your workout.

Beginner top tip: Use your Powerhoop for no more than three minutes on the first day, and increase gradually as your muscles get stronger. 


How long do I hula hoop for?

Use your hoop for no more than 3 minutes on the first day, and increase gradually as your muscles get stronger. Overuse can result in soreness, and even bruising.


- When starting out, you may find you get bruising on your abs, this is due to your body reacting to a new sensation. It is important to differentiate between new use and overuse;

- Overuse can result in soreness, and even bruising. 

- We do not recommend using a weighted hoop for more than 15 minutes per session.

- Do not use weighted workout hoops while pregnant, or on blood-thinning medications, or if you have any injuries or health problems. Please check with your doctor if in doubt. Read more about hooping safety.


How to assemble your Weighted Hula Hoop

Powerhoop Deluxe:

Powerhoop weighted hula hoop

Slim Weighted Hoop:

How to start hula hooping

Wear comfortable clothing with trainers. Find an open and safe space for you to hoop in and follow these step by steps to hula hooping.

  1. Hold the hoop level with both hands, keeping two links pressed up against your lower back. Place your feet hip-distance apart and step forward with one foot, about 10 cm (four inches). Stand up straight and soften your knees slightly so your body feels stable, balanced and relaxed.
  2. Still standing up straight and keeping the Powerhoop level, feed the hoop across the abdominal muscles in the same direction as your forward foot. Speed is important so give it a good push. Move your hips forward and back (not side-to-side) to keep the hoop spinning. Tighten your abs and "push" against the impact of the hoop with your tummy.
  3. Stop your Powerhoop, switch the position of your feet, and hoop in the opposite direction. That may seem difficult at first, but for balanced training it's very important to use your hoop for equal time in both directions. Hooping builds abdominal muscle quickly; if you don't hoop both ways you might actually notice that you have become firmer and slimmer on one side of your body!

Take some measurements!  Check out this tutorial on how to measure your body.


  • A common mistake is launching the hula hoop at an angle. Stand straight and keep the hoop level when you set it in motion.
  • Keep your speed up. Some people do fine for a few spins, reduce their speed, and watch the hoop tumble to the floor.
  • There are certain body types that make hooping more difficult. If you are apple-shaped (your hips are smaller than your waist), it may take you longer to get the hang of hooping.
  • If you begin to feel discouraged, take a break and try again in an hour or two. Sometimes a little "time out" is all that's needed.

How to improve your hula hoop skills...

Join a Powerhoop class: We have various Powerhoop classes all over the world. You can find out more on our dedicated Powerhoop class page
Download our official workout: Perfect for an introduction into hooping exercise. Take a look at our 45 min official Powerhoop workout with our Master trainer Kerry.
Workout with Powerhoop TV: We have a brand new on-demand workout platform where our professional Powerhoop instructors take you through various workouts. From hooping to full body. We have a 7 day free trial to give you a head start. Give Powerhoop TV a go today!