Hooping is Easier than you Think!

Never Hooped Before?

Most new users are surprised to find that they can keep their Powerhoop in motion in just a few minutes. Why? Because the weight and large diameter make Powerhoops much, much easier to use than small, lightweight hoops. Think about it: If a hoop were only slightly bigger than your waist, how fast you would have to move to keep it spinning? The converse is also true; a large diameter allows for a slower, steady motion and the weight of the hoop increases the momentum needed to keep it going.

Use your Powerhoop for no more than one or two minutes on the first day, and increase gradually as your muscles get stronger.

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 hoops while pregnant or on blood-thinning medications, or if you have any injuries or health problems. Check with your doctor or physical therapist if in doubt.

Before getting started:

Take some measurements!  Download your Six-Week Progress Chart and check out this tutorial on how to measure your body.

Getting started:

  1. Hold the Powerhoop 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 hoop level, feed the Powerhoop 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 Powerhoop spinning. Tighten your abs and “push” against the impact of the Powerhoop 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!


  • A common mistake is launching the 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.

Frequently Asked Questions

So you know you need to lose the inches right? But I am pretty sure you have some questions for me before you buy. That’s great. I would be worried if you didn’t have any questions. Here are the most common questions which I hear all the time and hopefully helps you.

Yes you sure can!! I ALSO could never use a hula hoop when I was a kid, but with the POWERHOOP, due to the weights in there actually makes it WAY easier to use.

Ok, so fantastic, you are making positive first steps in changing that. Congratulations! Yes! You can build up your fitness by starting with a couple of minutes and work your way up over time.

Absolutely not! As long as you have none of the contraindications as stated below then age is NO barrier. I know plenty of older people using the Powerhoop AND getting fabulous benefits from it including greater mobility, stronger cores and better general health and fitness.

Great question. The guidelines which we like to put around this are… If you had a normal delivery please wait 12 weeks before you use the Powerhoop. (Also good idea to get the go ahead from your doctor) If you had a caesarian section then please wait 6 months until you use a Powerhoop. Then go for it!! Powerhooping will help you shift those baby inches.

Of course you can… Once you achieve the basic technique of Powerhooping, you will very quickly see how easy it is to add in the basic moves to the workout. Give it a go, it will be worth it!

Amy Answers Your Questions

Powerhoop Safety

Occasionally we are asked whether it is safe to use weighted hoops, and if there is any risk of damage to the kidneys or other internal organs. Many people have never tried fitness training with weighted hoops and are unsure about what it’s like.

Most people don’t realize that their kidneys are deep in the abdomen and are protected by the spine, lower rib cage, and strong muscles of the back. This location protects them from all but violent impact, such as blunt trauma from a car accident or penetrating injury from a gunshot wound. Your doctor will confirm that these types of injuries are not something you would get from a hula hoop. Even mild bruising of the kidneys, caused by trauma, is characterised by extreme pain and blood in the urine. There have been no such reports from our customers or in the medical literature. (You can read more about kidney injury at this link.)

Bruising: Those who follow Powerhoop’s user recommendations rarely experience much discomfort, but beginners who “overdo” are certain to notice some stiffness and soreness, and even bruising around the waist. The purpose of a wavy, weighted hoop is to challenge the body and cause it to build a protective shield of core muscle, and the fact that soreness goes away so quickly is a testament to the hoop’s effectiveness. Still, bruises can be alarming and painful, they can create negative attitudes, and they are completely unnecessary for getting fast results.

We at Innertrak have been selling Powerhoops for six years, have sold over 200,000 Powerhoops in Scandinavia and are avid hoopers ourselves. We pay close attention to the medical literature, and to our knowledge there have never been reports of internal injuries or any illness associated with hooping, aside from bruising in new users who overdo. We know a number of physical therapists who use Powerhoops in their practice because they stabilize the spine and build protective core muscle, and our hoops have also been tested and studied in a university laboratory with only positive results. Innertrak’s motto is that we are committed to keeping people healthy and fit, and we’re proud to promote a product with such a strong record of safety.

With that said, there are some conditions that preclude training with weighted workout hoops:

Pregnancy: There have been no safety studies about hooping and pregnancy and we do not recommend it. Medical professionals suggest that women should not hoop for at least three months post-partum and at least six months after a C-section.

Bleeding disorders or certain illnesses: Hooping is contraindicated for those who have bleeding disorders, are taking blood-thinning medications, or have other medical conditions that can lead to frequent bruising.

Prior injury, surgery, or damage to the joints or spine: The outcome of surgery or injury is different for every individual. Only your doctor or physical therapist is qualified to give you medical advice, so please check with them before starting any new exercise.

Here are some important ways to ensure desirable results while using weighted hoops:

  • Not all weighted hoops are created equal! Cheap, narrow, knobby or poorly-padded hoops give hooping a bad name. You will want to use your hoop often, so minimise discomfort by treating yourself to a high-quality product from Powerhoop, with shock-absorbing compression zones and a wide profile (the inner part of the hoop that touches the body).
  • As with any new exercise, don’t overdo it in the first few days. We know it’s hard to put down your hoop, but start with sessions of 2-3 minutes per day so your body can build up core muscle without discomfort. If you notice bruising back off, wait a few days and start again gradually.
  • Do not place undue stress on your knees while hooping. Your basic, static hooping stance should be with one foot forward, and a front-to-back motion. Lunging and squats should only be done with correct technique, preferably under the supervision of a sports professional. When bending your knees, keep the weight in your heels and your knees aligned with your toes.
  • Keep your shoulders relaxed to prevent tension from building up in your upper body.
  • Always hoop for equal time in both directions. It may seem awkward at first, but it’s necessary to maintain balanced training.

Important: People who hoopdance with lightweight hoops rightly assume that if you copied their complex, full-body maneuvers with a heavy hoop, you could be setting yourself up for trouble. It’s important to understand that Dance Hoops and Powerhoops are two very different breeds, and are used in very different ways. Powerhoop is meant to be use as a resistance tool for strength training and for spinning around the trunk of the body. Never use a weighted hoop around your neck, arm, leg or ankle.

Safety starts with common sense. If you have concerns about your health, or prior damage to your spine or organs, please do not engage in any kind of sports activity without speaking with your doctor.






Powerhooping has completely reshaped my body. I have dropped 2 dress sizes since I started Powerhooping last August. I used to hate exercise but am so happy to have found something I love to do. Exercise has never been so much fun!


Hoopla!!! Powerhooping is solo much fun and a great way to exercise the whole body. My waist is firmer and stronger and my lower back pain has improved. I’ve met some fab people! Love it love it love it!!!

Jo Clark

For me, Powerhooping has it all: Strength building, toning, cardio, dancing and fun all wrapped up in 1 fabulous hour. I have been Powerhooping with Amy for 8 months and during that time have noticed significant changes in my body and my overall fitness. I would encourage anyone to take up this fabulous method of exercise. Powerhooping has had such a positive effect on both my physical and mental wellbeing. Age is not a barrier and I can honestly say that it is the most enjoyable exercise program that I have ever taken part in.


Powerhooping has completely reshaped my body. I have dropped 2 dress sizes since I started Powerhooping last August. I used to hate exercise but am so happy to have found something I love to do. Exercise has never been so much fun!

Melissa Mills

There’s this black dress that I loved to wear to church, and it’s a fitting dress (not tight, but the material is such that it shows your hip curve), except I even hated wearing that – because you could see my hips, and the rolls above I was sad. I knew something needed to change.
So I ditched the bread, and majority of sugar, and started power hooping – 10-15 mins a day…. now, all of that, combined, I put on my black dress the other day and that ‘tyre’ has gone!!!! I put on my dress, I was dreading it… but my gosh, I have my body back!!!


Well it’s official… I’ve found an exercise that I have managed to stick to for a whole year! ! Yes its been a year since I discovered the hoop and what an adventure its been. Just want to say a huge THANK YOU to all of you for helping me change my life


I thank YOU…. I’m so grateful to know about the power hoop and the changes it’s making for my body. It’s given me a renewed confidence – in many areas of my life!!! I never really believed that one exercise could change your body…. AND that you could actually enjoy it, or really FEEL like you’re working out. Sure, changing my diet helped – but it’s the power hoop that’s changing my body. No doubt!! You’re changing lives honey – THANK YOU!!!


I have to deal with an enormous quantity of challenges within our family life on a daily basis and so my stress levels are constantly high. From the very first class I was made to feel welcome. The hour flew by and I didn’t even think of anything other than hooping. I left smiling and have done after each class ever since.
The difference Hooping has made to my mental well-being has been huge.


Another benefit that I wasn’t expecting was less backache. I have had a lot of pain with my lower back from a car accident many years ago. With hooping and strengthening my core I now have hardly any pain.


I have met a great bunch of like-minded women who enjoy Hooping, going for walks and catching up for coffee. The support and camaraderie within this group of women has been amazing.


I suffer from bouts of depression and have suffered from a sore back for a long time but the hooping has certainly strengthened my core which has helped my back.The full body work-out result in sweat and endorphins flying around my body and together with the amazing instructor, Amy, this takes me to a very happy state of mind. Thank you