Ever watched someone float up into the hoop and wondered where on earth that strength comes from? Mostly from little bits of conditioning, done regularly, over time. Nobody walks in able to do it. You build it.
The good news is you don't need an hour in the gym. Ten focused minutes in your practice session is plenty.
HOW TO FIT IT IN
Warm up first, always. Then set aside 10 minutes for conditioning before you start working on flow or tricks.
Why before? Your muscles are warm, your focus is fresh and you'll do each rep properly. Save the tricks for after, when your body is switched on and ready to move.
An easy way to structure it: pick your five exercises, do each one for 40 seconds, rest for 20 seconds, then go round twice. That's your 10 minutes. You want to feel worked, not wiped out. Keep enough in the tank for your practice.
BEGINNER EXERCISES
Start here if you're new to hoop or still getting comfy with the basics. Use a low hoop and a crash mat.
Active hangs. Hold the bar with both hands, feet on the floor or lightly hanging. Without bending your arms, pull your shoulders down away from your ears, then relax. Small movement, big payoff for pulling yourself up into the hoop later.
Hanging knee tucks. From your hang (shoulders engaged), bring your knees up towards your chest and lower them slowly. Start with a few and build up. Feet can tap the floor between reps.
Hollow body hold. On a yoga mat, lie on your back, lift your shoulders and legs just off the floor and press your lower back down. Bend your knees if you need to. This is the core shape behind nearly every mount.
Seated hoop rows. Lie under a hoop, hold the bottom bar and pull your chest towards it, then lower with control. Walk your feet further in to make it easier.
Plank shoulder taps. In a high plank, tap one shoulder with the opposite hand, keeping your hips as still as you can. Great for shoulder stability and wrist strength.
INTERMEDIATE EXERCISES
For when you're mounting the hoop confidently, working on top bar tricks and more hoop flow.
Tuck, pike and straddle reps. From a hang, tuck your knees in and lift your hips up, then lower slowly. Once that feels good, repeat with straight legs, either together in a pike, apart in a straddle, or both. Slow on the way down is where the magic happens.
Pull-ups and pull-up negatives. Try both grips: overhand (palms facing downwards) works more of your back, and underhand (palms facing upwards) brings in more of your biceps. Start with your chin above the bar, then lower yourself as slowly as you can. Once that feels controlled, try pulling yourself back up. Three to five slow ones are worth more than ten rushed ones.
Straddle inversions on the bottom bar. Start with your hands together on the bottom bar. Either place your feet on the bar either side of your hands and pull your hips up, or go straight into an inverted straddle shape. Come down slowly. Feeling extra strong? Keep your feet off the ground between reps.
Hocks hang chest lifts. Start in a hocks hang (hanging from the backs of your knees). Lift your chest up towards your knees, then lower slowly. Keep your hamstrings engaged, your feet squeezed towards your bum, and a crash mat underneath.
Round the world. Start sitting in the hoop and make an L shape with your arms: one hand high, next to the strop (if your left arm is the high one, keep it on the left side of the strop, and vice versa), and the other on the side of the hoop at its widest point (around 3 or 9 o'clock). Lift your bum off the hoop so you're hanging with your arms still in the L shape. Turn towards your top arm, then regrip with your lower hand and hook your leg. Do three on each side.
HINTS AND TIPS
Quality over quantity. Fewer, slower, controlled reps beat lots of wobbly ones.
Work both sides. Most of us have a favourite side. Give your less-favourite side a little extra love.
Look after your hands. Grip gets tired fast on hoop. If your hands are going, stop the conditioning so you still have safe grip for practice.
Rest counts too. Your strength builds between sessions, not just during them. Two or three sessions a week is a great rhythm.
Track it. Jot down your reps or hold times. You'll be amazed how much changes in a few weeks.
Listen to your body. Tired muscles are fine. Sharp pain isn't. Stop, and have a chat with your instructor.
Not sure which version of an exercise suits you? Ask your instructor in your next class. We're always happy to help you find the right level.
See you in the hoop 🩵
Anna & the Maya Team x