Back Pain? Knee Pain? Dodgy Balance? 🆕 Hula Hooping Workout with Foot Exercises!

EVEN IF YOU ARE A BEGINNER HOOPER OR ADVANCED: these exercises will be extremely useful for you!

Did you know that training your feet

🟣 might not just improve your balance,

🟣 but could also help with back and knee pain?

When we try hoop moves: often we struggle because our balance feels inadequate- we wobble too much and not being able to balance complicates learning tricks. It is because of lack of foot muscles & contemporary footwear & smooth surfaces everywhere we go! So it is not your fault if you wobble - it is because of your shoes and because everything about modern life is preventing you from developing balancing skills. During hooping we can actually do a lot to achieve huge changes!

First of all! How lucky we are!!!! 🏆 We can hoop barefoot or in socks!

Now—disclaimer! I’m not saying you definitely have back, knee, or foot issues, or that foot exercises are some magical cure-all. But if you're curious and want to feel stronger, more balanced, and more in control of your movement… then I’ve got some super fun foot exercises to try—right inside your hula hoop workouts!

Why care about your feet?

Because they’re the foundation of your kinetic chain. When something’s off down there—like weak arches or tight toes—it can show up higher up as knee pain, hip discomfort, or even back issues. It’s all connected!

And I know you’re busy—you’re here to hoop, get fit, and have fun. So instead of adding a whole separate workout, why not blend your foot training into your hoop sessions?

Let’s talk pivots.

When I say “pivot” during a workout ( in my courses we do lots of pivot exercises ), I mean lifting your heel or the ball of your foot and spinning slightly on the part that’s still in contact with the floor—so you can shift and stabilize yourself in the right direction.

This comes naturally to folks with dance or gymnastics training, but if you’re a mere mortal like me and didn’t grow up doing this stuff, pivoting as an adult can be surprisingly tricky. It requires strength, coordination, and responsiveness in the muscles of your feet—and the nervous system connection to control them.

Pivoting isn't some magical gift you're born with. It’s a skill we can learn. And if you’ve ever found pivoting awkward, these foot exercises will be a game-changer. They’ll help you build the control and stability you need when balancing on one foot or shifting your weight while performing hoop tricks.

We always start with the absolute beginner-friendly basics & foundational moves and gently & gradually progress to achieve improvement through progressive overload.

Strengthen your feet while you hoop!

Whether you're waist hooping, hip hooping, shoulder/chest hooping—or even leg hooping—you can sneak foot-training moves into your regular practice. No extra time.

Will it fix everything overnight? No. And if you’re in pain, it’s not a substitute for medical care. But stronger foot muscles will improve your balance, coordination, and overall body control.

Most adults haven’t trained their balance since childhood—so if you’ve felt wobbly or frustrated trying new tricks, this might be your missing link. Training your feet helps your nervous system respond better and, yes, you might even get DOMS (Delayed Onset Muscle Soreness) in your feet from finally waking up muscles that have been asleep inside stiff shoes!

👟 Speaking of shoes—many of us wear ones with narrow toe boxes or raised heels, which weakens our feet over time. Barefoot-style shoes can help restore natural strength and function, but I get it—they’re not for everyone. Whether or not you go barefoot, the goal is simple: build awareness and start giving your feet the stimulation they deserve.

Because foot health might just be the missing piece in your balance struggles—or even the root of that back or knee pain you’ve been trying to figure out.

✨ BONUS: I’ll link a YouTube video below that dives deeper into foot health and why these exercises matter. If you’re curious, definitely check it out. I like to provide links to other creators so you see it is not just my madness or personal obsession - this is real, relevant and part of not just fitness but health.

If you find these foot exercises useful, you’ll be able to blend them into ANY OF your hoop workouts. Whether you’re spinning one hoop or rocking a 4-hoop arabesque (yes, advanced hoopers, I see you!), these moves will challenge your muscles, boost your coordination, and elevate your fitness - you engage more muscles in your whole body when you are having to balance! You burn more calories!

Access the Hooping Foot Exercise videos in the Hooping Studio in my Membership.

⏭️ Next Step: Make your own FREE Hacky Sack! All you need is an old sock and some rice or beans. I’ll share a DIY video so you can make your free foot training tool in minutes.

⏭️ Next: Hula Hoop Workout with the Foot Exercises: Try the exercises and feel the difference. First give this foot session a go and then if it feels good: blend it into your hooping workouts to add an extra challenge.

Let’s train smart, play joyfully—and glow up your hooping! 🌟

Access all my hula hoop workouts and tutorials: over 700 setp-by-step follow along sessions from absolute basics to advanced with me holding your hands: join the membership.

so many ways to hoop - so many ways to have fun 💗