Hula Hoop Tricks

Getting Started:

1. Choose your hoop! Find one that is:

  • larger, making it easier to hold
  • heavy, helping it keep a rotation pattern
  • hip height, ensuring it’s the right size for you

2. How do I Hula? Here’s the do’s and dont’s:

  • DO rock your feet back and forth with one foot forward
  • DON’T roll your hips
  • DON’T tilt your hips side to side
  • DON’T tilt your hips forward and backward

3. Time to spin! Follow this sequence:

  • place the hoop on the small of your back
  • turn to the left or right, whatever feels right
  • rock your feet a little faster and start the spin
  • turn in the same direction as the hoop to help keep it moving


Try some tricks!

Elbow Hoopies:

  • spin the hoop between your wrist and elbow
  • bend your arm toward your shoulder and away
  • follow the motion of the hoop

On Body Movement:

  • start the hoop spinning on your waist
  • wiggle your hips and waist
  • use your body to move the hoop up to your chest and back down

Hand Twirl:

  • grip the hoop in one hand
  • start spinning the hoop above your head
  • keep the hoop rotating on your palm
  • grip the hoop as you move your arm below your waist
  • release the hoop and spin in the opposite direction


  • Hold the hoop in one hand in front of you
  • turn the hoop parallel to your body so you’re looking through it
  • grip the hoop at 3 o’clock (left side)
  • turn your hand to 12 o’clock (the top)
  • turn your hand to 9 o’clock (right side)
  • turn your hand to 6 o’clock (bottom)
  • in a smooth motion, slide your hand around the circle, changing your grip when needed

* The Cent$ible Nutrition Program is funded by USDA SNAP-Ed and EFNEP. SNAP-Ed assists individuals and families who receive, or are eligible to receive, benefits from the Supplemental Nutrition Assistance Program (SNAP). EFNEP assists families and youth with limited resources  in acquiring the knowledge, skills, attitudes, and changed behaviors necessary for nutritionally sound diets and contributes to their personal development and the improvement of total family diet and nutritional welfare. Visit our income-qualification page to learn more. 

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. This institution is an equal opportunity provider. This material was funded by USDA’s Expanded Food and Nutrition Education Program-EFNEP. USDA is an equal opportunity provider and employer.

Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

The University of Wyoming is an equal opportunity/affirmative action institution.

Translate »