06 Dec 10 Easy Aerial Hoop Beginner Tricks You Can Master
While Aerial Hoop is fun and challenging, there are plenty of basic beginner moves that you can master to advance to the next level. If you have just started aerial hoop, take a look at these 10 beginner tricks.
Please practice with the guidance of an instructor. Have a spotter in every practice and use suitable safety mats.
1. Delilah Mount
Start by grabbing the side of the hoop. Bend and hook the right knee on the hoop.
Reach the hands up the hoop. Straighten the right leg and bring the elbows in to pull the body up.
2. Star Pose
From a seated position, place the right hand around 1 o’clock (image the hoop is a clock).
Open up the left arm and reach to the back. The left leg follows the left arm to the other side of the hoop. Keep both legs straight and pointed to get into a star shape.
3. Basic Sitting on Hoop
There are a couple of methods to get on the hoop. You can start with trick 1, work on elegantly bringing the left leg in the hoop after your Delilah mount. Remember to keep the feet pointed.
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4. Pike Entry
Grab the underbar. Engage the shoulders, bend the knees, and use the core to bring the legs between the arms. The motion is similar to doing a half back flip. Straighten the legs to a pike.
Bend the knees to bring the legs on the top.
If flipping back is challenge, an easy version is to tab one foot on the bar to help you to flip back.
5 – Knee Hang
You can go to knee hang from Pike trick at trick 4, or from a seated position. Make sure the back of your knee is covered for your first few times to reduce the risk of skin burn.
Once you are at a knee hang position, keep the butt engaged to press the feet down. If you have not tried this, make sure you practice with an instructor or a spotter first before letting the hands go.
6 – Single Knee Hang
After knee hang in trick 5, grab your right foot with your right hand. Slowly straight the left leg to bring it off the hoop. Straighten, hold, and return to switch legs.
Important: Keep the hip squared to maintain your balance in this position.
7 – Pop over to front balance
Place the hands on the underbar, imagine the thighs landing on the hoop, and flip-up. Keep the legs bent will make it easier to get on the hoop.
Once landed, straighten the body to the superman position. Engaging the core and glute to keep the whole body straight and up. It will help to maintain your balance.
Keep lifting the chest up and feel the balance. Once you find your balance, you can release your hands.
8 – Basic Hip Hold
This is the opposite of Trick 7. From the superman position, imagine closing your body to a ball on the hoop to bend. Try to keep a straight back and straight legs and grab like a forward bend.
The next level of this is to practice hip hold with one leg on the hoop, but let’s get to that later.
9 – Man in the moon
From the seated position, lean the right shoulders against the hoop. Step the right leg to 9 o’clock, left to 11 or 12. At this moment you should be sitting with equal weight on both sides of the hoop, with the hoop in the middle of your body.
If you feel that slight pain in your spin or your tail bone in this position, try scooting down slightly. Once you feel balanced, you can try to release your hands from the hoop.
If you are familiar with this trick and are ready to take this to the next level, you can try out this Man in the moon Split flow.
10 – Amazon
From a seated position, place the left hand at 10 and the right at 4 o’clock. Lift and slide the body off the hoop, with the left hand in the back, and right hand remind on the hoop for this variation of the Amazon pose.
Bend the bottom leg for a variation.
Aerial Hoop Dance for Beginner
Once you have mastered these 10 aerial hoop tricks, you can easily combine them into a beginner flow. You can also check out these aerial hoop beginner videos to get more ideas.
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