Shape up with these hot hula-hoop moves

Shape up with these hot hula-hoop moves from HoopGirl Christabel Zamor :

Gym in Navalur

The world has gone hoop-crazy, with everyone from First Lady Michelle Obama to Kim Kardashian wiggling their way into shape. So we asked HoopGirl Christabel Zamor for her top hoop moves and tips to help you get started – just in time for summer!

You’ll find four beginner moves to get you started in the July issue of H&F which is on sale now, plus three intermediate moves here to work your whole body.

Wildwest

Wild West1) Lift the hoop up and overhead. Grip the hoop on the inside, with your palm facing out.
2) Engage your entire arm to swing the hoop into motion overhead.
3) On each rotation of the hoop, allow the hoop to roll over the back of your hand (below the knuckles), briefly grip the hoop, then release the grip and push so the hoop continues its lasso twirl.
* Practice Wildwest in small doses as the back of the hand needs to adjust to the pressure of the hoop. Alternate hands – it might feel awkward in your non-dominant hand, but it will build dexterity and strength.

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Snake
Snake1) Get the hoop moving around your waist and start turning around in a circle in the direction the hoop is traveling. Extend one arm inside the hoop, keeping that arm pressed against your body and continue to rotate the hoop.
2) Slip the other arm in and using the surface of your arms (ideally your biceps) budge the hoop up incrementally to just above your breasts. To achieve this, some people visualize using their arms like spoons to ’stir’ the area inside the hoop. Try to relax your shoulders and elbows and remember to breathe.
3) Now shimmy your torso side to side (as opposed to forward and back) while still turning. Leading with your elbows and using the surface of your triceps (as if you were elbowing someone out of the way), push out and diagonally into the hoop whenever you feel it make contact. Bare arms make this easier.
4) As much as you can, exert pressure all the way around inside the hoop, using your upper arms, bringing your chest diagonally forward to meet the hoop, and pushing diagonally back with your upper back. Keep turning and breathing!

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Thigh High

Thigh High1) Start in Booty Blitz (rolling the hoop around your bottom and hips rather that your waist) while turning in the same direction as the hoop’s rotation. Slow down the motion of your hips so that the hoop drops below your buttocks. As soon as it reaches your thighs, slightly raise one knee by going up onto your toes. (Your left knee if you’re hooping to the left, or your right if you’re hooping to the right.) This is your ’swivel leg’.
2) As the hoop rolls over the thigh of your swivel leg, pivot on its toe to swing the leg outward into the hoop, pushing the hoop along. The swivel leg needs to swing rapidly side to side to push the hoop along. To swing it more easily, pivot on your toes and turn your body continuously, using your standing leg to push off.
3) As soon as the hoop rolls over your back thigh, swing the swivel leg back in so it’s pressed against the other leg. It may help to visualize your swivel leg as the flapping wing of a bird.
4) Repeat steps 2 and 3 over and over as a rapid-fire suite of movements. You will be constantly moving – turning your body and pushing with your thighs. Keep breathing!

Before you pick up a hoop, read Zamor’s tips for successful hooping.

* ‘You don’t have to be perfect at hooping to do it – you just need the passion and will to succeed. The only way to learn it is to practice. If you want support, find local hoopers in your area. There are hoop clubs all over the UK and they’re a great place to get tips to help you improve. Visit my website www.hoopgirl.com to find your local licensed hoop instructor.’

* ‘Having the right hoop is key. Something large (between 40-40 inches in diameter) and weighted will really increase your chances of keeping the hoop up. Old-fashioned kiddie-style hoops are small, lightweight and hard to keep up, which means you’ll get easily frustrated and even give up trying. As you get better, decrease the size of your hoop to create more of a challenge – experienced hoopers normally work with a 38-inch hoop. The Hoopwhirled website, www.hoopswhirled.com offers a great selection.’

* ‘A common misconception that it hooping involves a circular gyration, but that’s quite challenging. Focus instead on putting one foot forward and one foot back, and using a forward and back movement from the abdomen. Keep your head and shoulders relaxed, and use your feet as a power source to push into the earth. Try to keep your arms out of the way of the hoop rotation by holding them above your head or out to the sides.’

Hooping – A Revolutionary Fitness Program by Christabel Zamor includes a 50-minute DVD (Workman, £12.99) is available to H&F readers at a special price of £10.99 including p&p. To order your copy, telephone 01206 255777 quoting ref MPS99. Valid until 31 December 2010.

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