Hip Circle with Hula Hoop
How to do it
Starting position
- Stand with your feet shoulder-width apart and place one foot slightly forward.
- Place the hoop against your lower back and hold it with both hands.
- Brace your core and keep your upper body upright.
Movement
- Push the hoop firmly to one side and release your hands.
- Push your hips forward and back in small movements to keep the hoop spinning.
- If the hoop drops, place it back around your waist and continue.
- Maintain the rhythm for the target time or reps.
Breathing
Don't hold your breath and keep breathing to the rhythm.
Trainer tips
- Place the hoop against your waist and give it a strong push to one side to start
Cautions
- Do this in an open space with no objects to bump into.
- Circling the hips in a large circle
- Holding your breath
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Obliques Abs |
|---|---|
| Secondary muscles | Lower back · Glutes |
| Equipment |  Hula hoop |
| Movement pattern | Conditioning |
| Recommended time | 10–30 min |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.