This is the intermediate hula hoop workout, but we've included the beginners workout too so that you can warm up and practise your hula hooping before moving on.

If you're busy and find it hard to fit in regular exercise then hula hooping is perfect for you. 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 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.

INTERMEDIATE

To add to the basic hula hoop exercise, continue the motion but balance first on one foot and then on the other. This is harder than it sounds, so start by slightly lifting one foot off the ground and then progress to holding the leg out to the side and eventually straight out in front. See if you can do it without stopping for 10 or even 20 minutes. This medium intensity workout does wonders for balance and works thigh and calf muscles as well. You can also progress to using more than one hoop at a time.

Nicki's Tip

The best way to practice is to listen to music, it helps you keep your rhythm.