Tutorials

Olivia Flows Hula Hooping classes, fitness, event Entertainment for all ages Edmonton Alberta Canada

On this page you will find all Olivia Flows hula hoop tutorial for different moves and combinations of moves. feel free to check out @oliviaflowshulahooping on Instagram for more content!

Hula Hoop Tutorials

Find more tutorials on my Instagram & Youtube!

Hey Hoopers! Olivia Flows here.
Today, we’re learning the Downward Escalator — let’s get started!

1. Starting Position & Hinge

I’m holding the hoop in my left hand, out in front of me, with the hoop framing my face.
From here, I begin a hinging motion by tightening my grip, which causes the hoop to flip away from me.
This controlled flip sends the hoop behind my back.

2. Back Contact

As the hoop passes behind me, I want it to make light contact just below my shoulder blades.
That touch helps guide the path of the hoop as it moves downward.

3. Leg Lift & Release

Next, I guide the hoop down in front of me, and at this point, I lift my right leg up.
Once my leg is raised, I release the hoop — letting it travel downward and catch.

4. The Catch & Regrip

The hoop should now catch on your right leg, creating a perfect opportunity to regrip with your left hand.

5. Ending the Move

Since my left hand started the move, it's also going to end the move.
To finish, you have two options:

Step your right leg out of the hoop
OR
Cross your right leg in front of your left, which gives a classic escalator finish.

Either way, the move ends with the hoop in your left hand, and your body in a stylish stance.

Happy hooping!
Keep practicing — the Downward Escalator is a smooth and satisfying transition once you’ve got it down!

BEGINNER SINGLE HOOP TUTORIALS:

Hey Hoopers! Olivia Flows here.
Today we’re learning the Upward Escalator — let’s get into it!

1. Starting Position (from a Downward Escalator)

Begin in the ending position of a downward escalator — that means your right leg is crossed in front of your left, and the hoop is in your left hand.
This cross-legged stance sets you up for a smooth upward motion.

2. Sending the Hoop Up

From here, you’re going to use your left hand to guide the hoop upward toward your right rib or right pec.
As you do this, include a slight twist through your torso, bringing the hoop across your body — but remember:

You’re not whipping the hoop.
You’re sending energy upward with control, not force.

With the right momentum and angle, the hoop will hinge upward over your body and off your head, completing the escalator motion in reverse.

3. Control is Key

If you move too fast, the hoop won’t lift cleanly.
Too slow, and it won’t rise at all.

So think of it as a focused energy transfer: your left hand stays mostly on your side, guiding the hoop toward your right shoulder/pec, without needing to physically cross the midline of your body.
It’s the path of the hoop — not your hand — that makes the magic happen.

Happy hooping!
Practice that controlled lift, and soon your upward escalator will feel effortless and flowy.

Hey hoopers! Olivia Flows here.
Today, we're going to learn an exciting move called the Rocket Blast & Catch — let’s get started!

1. No Overhead Toss

First things first: we’re not tossing the hoop above our head. This move stays close to your body for more control.

2. Starting Position

Begin with your arms fully extended straight up, holding the hoop with your hands at 3 and 9 o’clock on the outside edge. Grip firmly.

3. Align the Hoop

Make sure the hoop is positioned directly above your head — not too far forward or backward.
You want a clear vertical path so your body can pass smoothly through the center of the hoop.

4. The Blast & Catch

With straight arms, bring your hands together quickly in a flicking motion — like a clap — to release the hoop upward.
Immediately bring your hands back down to your waist to catch the hoop as it comes back down.

Important: Release both hands at the same time to keep the hoop from veering off to one side.
When you catch it at your waist, your hands should now be on top of the hoop, gripping the outer edges.

5. Add a Spin!

Once you're comfortable with the basic move, try adding a spin!
Begin turning your body as soon as you release the hoop — it adds flair and flow to the trick.

Happy hooping!
Keep practicing, and you'll have the Rocket Blast & Catch looking smooth in no time.

Hey Hoopers! Olivia Flows here.
Today we’re learning Folding Isolations — let’s get started!

1. Starting Position

Begin by gripping the hoop in your left hand, with your palm facing down.

2. First Fold

Bring your hand up toward your head — this motion causes the hoop to flip or fold in front of you.

3. First Trace

Now, trace the outside edge of the hoop, leading with your pinky finger as your hand travels downward.

4. Second Fold

Once your hand reaches the bottom, bring it up again — this causes the hoop to fold once more.

5. Second Trace

Now, trace the other half of the hoop, again leading with the pinky.

6. Repeat the Pattern

When you reach the bottom again, lift your hand to fold the hoop, then continue tracing.

7. Keep It Flowing

Each time you get to the bottom, lift your hand to fold, then continue tracing with the pinky.
This creates a continuous folding isolation flow!

And yes — you can totally do this with either hand!

Bonus Variation

Want to switch it up?

Start with your hands at 3 and 9 o’clock.
This variation follows the same principle:

Always trace with the pinky
Fold at the side points (3 and 9 o’clock)

You’ll be tracing the top and bottom halves of the hoop — just another fun way to explore this pattern!

Happy hooping!
Keep practicing, and folding isolations will become a smooth, mesmerizing part of your flow.

Hey Hoopers! Olivia Flows here.
Today, we’re learning a Front Hand Spin with a Turn — let’s get started!

1. Footwork Foundations

Let’s begin with our feet placement.
We’re doing quarter steps — that means 4 quarter steps make a full turn.
Keep that in mind as you move through the spin.

2. Starting Position

I’m starting with the hoop in my left hand, spinning it to the right (forward spin).
Get comfortable with that hand spin first.

3. Initiating the Turn

Now it’s time to add the turn.

Since the hoop is in my left hand, I’m going to turn to the left.
To start:

Step your right foot to the left, turning your body to face the wall that was originally on your left side.

4. Continue the Rotation

As the hoop comes above your head, continue your turn so that you're now facing the wall behind you.
As this happens:

The hoop passes in front of your face.
Now, step your right foot toward the right wall (the one that was originally on your right).

5. Final Step & Hoop Path

As you step to the right, the hoop should be passing past your left shoulder.
So, you’re essentially stepping behind the hoop, allowing it to continue its rotation naturally.

6. Reset & Repeat

Straighten out your stance, bring your feet back to center, and you’re ready to repeat the move or flow into your next one!

Happy hooping!
This move is all about rhythm and timing — once you sync your spin with your steps, it’ll feel effortless and look amazing!

INTERMEDIATE HOOP TUTORIALS:

Hey Hoopers! Olivia Flows here.
Today we’re going to learn the Palm Spin — let’s get started!

1. Spin Direction

First things first — it doesn’t matter which hand you're using, but you should always spin the hoop towards your torso (inward).
This gives you more control and keeps the movement centered.

2. Hand & Thumb Position

Start with your thumb pointing up and grip the hoop firmly.
As the hoop spins, you’ll rotate your hand so your thumb points down, allowing the hoop to roll across your palm.

3. Height Matters

I find it helpful to hold the hoop a bit higher when doing a palm spin.

This gives you more time and space to get underneath the hoop to regrip.
It also looks cleaner from a visual standpoint.
You can do it from a lower position, but it’s trickier — you may need to lean your torso forward to stay clear of the hoop’s path.

4. Follow the Spin

As the hoop spins inward, your arm should follow the motion slightly.
Because it’s spinning toward your center, your hand and arm will naturally move inward with it.

5. Open & Regrip

Once your hand rotates into that thumb-down position, open your palm to let the hoop roll, follow its motion, and then regrip when it comes around.

6. Finishing Position

When you catch the hoop, your thumb should be pointing up again — just like where you started.
That completes one clean, continuous palm spin.

Happy hooping!
With practice, this move gets super smooth and can add a beautiful flow element to your hoop dance.

Hey Hoopers! Olivia Flows here.
Today we’re going to learn how to transition from an Upward Escalator straight into a Downward Escalator — let’s get started!

Before You Begin:

You’ll need to know how to do both a Downward Escalator and an Upward Escalator first.
If you haven’t learned those yet, I have full tutorials available — feel free to check them out before diving into this combo!

1. Start Position

Begin with your right leg crossed in front of your left, and the hoop in your left hand.

2. Launch the Upward Escalator

Using your left hand, send the hoop up into the upward escalator.
As it starts to rise, glue your right arm to your ear and keep your arm straight — this gives the hoop a clear surface to travel along.

3. Head Clearance & Swing

As the hoop makes contact with your right arm, it will start to swing behind your body, then over your head, and finally back to the front.

To allow this to happen smoothly, tilt your head to the left to create space for the hoop to clear.
This head movement is key to keeping the hoop from hitting you or getting stuck.

4. Into the Downward Escalator

Once the hoop clears your head, it should naturally begin to descend behind your back, making contact with your lower back just like a standard Downward Escalator.
From there, it continues downward, completing the full combo.

🎯 Pro Tip: Watch Your Momentum

Be mindful of how much energy you use to send the hoop up.

Too much force, and it may fly off your arm or become uncontrolled.
Too little, and it won’t make it over your head.
A gentle, controlled toss is all you need!

Happy hooping!
This is a super satisfying combo once you’ve got it — practice slowly and stay consistent. You've got this!

Hey Hoopers! Olivia Flows here.
Today we’re learning the Elbow Coinflip — let’s get started!

1. Set Up Your Arm

Start by bending your elbow to about 90 degrees.

2. Position & Posture

Hold your elbow out in front of you, and lean your torso slightly forward — this helps get your body out of the hoop’s path and sets you up for a clean flip.

3. Hinge Motion

Grip the hoop with your palm facing upward, and begin practicing a hinging motion.
Tighten your grip slightly to swing the hoop back and forth — this is the movement that sets up the coinflip.

4. Find the Contact Point

Rock the hoop gently and work on hitting the sweet spot — about 1–2 inches behind or just above the elbow joint.

Once you’re consistently hitting that spot, you’re ready to let go of the hoop.

5. Follow With the Arm

As you release the hoop, follow the hoop’s motion by moving your elbow and arm outward.
This motion helps guide the hoop and keeps the momentum flowing smoothly.

6. Set Up for the Catch

By bringing your arm outward, you naturally move your hand into the perfect position to catch the hoop as it completes the flip.

7. Clean Execution

You can do this move with your elbow held in one spot — but it’s more difficult and usually less visually appealing.
Dragging your arm outward creates a smoother, more dynamic look.

8. Keep It Light

This is a light toss — no need to throw the hoop hard.
Too much force will make the hoop uncontrollable. Gentle and controlled is the way to go.

Happy hooping!
The elbow coinflip is a stylish and satisfying trick once you get the feel for it — take your time and let it flow!

Hey Hoopers! Olivia Flows here.
Today, we’re learning a basic wedgie with an escalator exit — let’s get started!

1. Getting Into Position

Start with the hoop in your left hand, holding it in front of your legs.

Step your right leg forward and into the hoop, then bring it inside the hoop so you're standing with it between your legs.
Pull the hoop back behind your left leg — this will create the tension or “recoil” needed to launch into the wedgie.

2. The Wedgie Motion

Think about bringing your right knee up and across the front of your left leg, almost like you're rolling pasta with your thighs — your legs should stay in contact the entire time.

Avoid any gap between your legs, or the hoop might slip down and lose momentum.
Everyone has a "sweet spot": if the hoop sits too high in your pelvis, it won’t move properly.
If it’s too low, it can fall out. Keep adjusting until you find what works for your body.

3. Escalator Exit

To exit the wedgie into an escalator:

Since your right leg stepped in, you’ll need to lift your left leg to let the hoop leave your body.
As the hoop springs across your left leg, lift your right leg and kick your foot straight back, like you’re going to kick your own butt.
This motion helps the hoop pass your knee and release cleanly into an escalator-style exit.

Happy hooping!
This is a fun, snappy trick that adds flow and flair to your combos. Keep practicing to find your rhythm and sweet spot!

Hey Hoopers! Olivia Flows here.
Today we’re learning a Continuous Linear Isolation with a Hand Spin — let’s get started!

1. Starting Position

Begin by gripping the top of the hoop with your left hand, palm facing up.

2. Wrist Rotation

Rotate your wrist so the hoop passes in front of your face, ending in a thumbs-down position.

3. Elbow Bend & Hand Spin

Bend your elbow as you pull the hoop to the left side of your body.
As you do this, release your grip and allow the hoop to roll over the back of your hand, landing in a thumbs-up position again.

4. Wrist Roll Forward

From there, rotate your wrist forward to return to a thumbs-down position, and begin guiding the hoop downward across your body.

5. Double Flip at 9 O’clock

When you reach the 9 o’clock position, rotate your wrist fully so that your thumb ends in a thumbs-up position again.
The hoop will flip twice in front of you during this rotation.

6. Scoop to Reset

Continue scooping the hoop downward in front of your body — there should be no rotation here.
This motion resets you back to the starting linear isolation position.

7. Hook & Spin

Now your thumb should be pointing outward.

Unhook your fingers, keeping just your thumb hooked on the back of the hoop.
Let go, and allow the hoop to pass in front of you as you bring your arm to the left side of your body.
You should end up in a thumbs-up grip, ready to repeat the movement.

Happy hooping!
This continuous move is a beautiful blend of isolation and flow. Take it slow at first, then let it glide with momentum!