If you're busy and find it hard to fit in regular exercise then hula hooping is perfect. You only need to spare two minutes a few times a day to speed up your metabolism for that perfect body you've always dreamed of. Try it, it works!

Beginners

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 put 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.

5. Try it for 2 minutes for a fun, low-intensity workout.

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.