Hula hooping is great to give you that perfect body because it really works on your tummy & thighs - try it, it really works. This is the advanced hula hoop workout, but you might like to start with the 'technique' section below to practise your hula hooping and warm up first.

Technique

1. Make sure your hoop is the right size. When you stand the hula hoop on end, it should reach about midway between your nipples and your stomach. If it's shorter, you'll find the hula hoop difficult to use.

2. Step into the hula hoop and pull it up until it's around your waist. Hold it with both hands and press it against the small of the back.

3. Spin the hula hoop by swinging it around and back behind you. Shift your weight forward as you do so, and then shift your weight back so that the hula hoop continues on in front of you.

4. Keep shifting your weight forwards and back to keep the momentum of the hoop going, and hold your arms up to keep your balance. You might only be able to do a few revolutions with the hula hoop at first but with practice you'll be able to keep the hoop up longer.

Nicki's Tip

Try hooping with your eyes closed - it helps you get in sync with the hoop and move it more easily. Don't despair if you have trouble getting hoops rotating as there are hula hoop exercises that don't swirl at all! You can use a hula hoop to keep arms raised and extended while doing lunges or stretches. This burns more calories and helps to tone arm muscles.

Advanced Hula Hooping

1. Challenge yourself to use more than one hoop when exercising as this will burn more calories and definitely take your exercising to the next level.

2. How long can you go on one round of exercise twirling a hoop? Push your limits and sway your hips to the circling rhythm, making the hoop stay on your waist for as long as possible - 30 minutes is the goal. Don't let that hoop fall down within 30 minutes and you're definitely on your way to being a toned goddess. Before you know it you'll be doing a hulathon!

3. If you want a bit of variety, you can mix it up. So hula for a minute and then jog on the spot or skip for 30 to 90 seconds. Do this for 10 to 30 minutes and you'll be as fit as Nicki in no time.

Nicki's Tip

If you're really skilled and flexible, you can use a hula hoop like a skipping rope and skip in a crouched position. This is really challenging and a terrific workout.