How to correct wide hips with clothes

Exercises for a wasp waist

Physical exercise is something you simply cannot do without. Remember that exercise will not only help you reduce your belly size, but also make it firmer.

It is important to be consistent, patient and persistent, even if you don't really like training. Many people lose hope and all desire if they don’t see results in the first week

Sports trainers believe that for real and lasting results, it is necessary to train for three months. Don't go for a run or join the gym immediately after reading this article. You should start gradually, increasing the load in accordance with your physical fitness.

Everyone knows that physical exercise is one of the important components not only of a wasp waist, but also helps to improve overall well-being

You don’t have to run to the gym if you don’t want to, because you can train at home, the main thing is the desire! Pay special attention to the fact that classes should be regular, and not from time to time. We offer three simple but effective exercises to achieve your goal:

Exercise 1

Stand straight, feet shoulder-width apart, keep your back straight. Raise your hands up and clasp them above your head. Breathe as deeply as possible. Lean to the right as far as possible. Lean forward without arching your back, lower your arms to touch the floor (if you can’t do this right away, don’t be discouraged, you will achieve this later). Then lean to the left. The idea is to make a semi-circle that ends in the starting position. Repeat on the other side. Do five sets.

Exercise 2

Stand up straight, keep your back straight, without bending, with your tailbone pointing down. Raise your arm and extend it upward until you feel a stretch on the side of your body. Hold for 10-15 seconds. Do this slowly so as not to injure your muscles. Switch hands and repeat. Do 10 approaches.

Exercise 3

Stand straight, legs slightly apart, knees slightly bent and hands on your hips. Rotate to the right until you see your right heel. Return to the starting position and turn the other way until you see your left heel. Make 20 turns in each direction. You can make this exercise more difficult by holding your arms parallel to the floor using dumbbells (you can use bottles of water or sand).

And a little about secrets.

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself.

The cold weather is gradually leaving, which means that we will soon say goodbye to jackets and sweaters. It’s just that during the winter we often gain extra pounds, but we really want our waist to be slim and seductive. Simple exercises will help you give your body graceful curves.

Exercises for a thin wasp waist

In order for hoop spinning to bring maximum results, you need to perform exercises for a beautiful waist. That's what we'll talk about now.

The exercises must be performed slowly; sudden movements should not be made, since when they are performed, a large load is placed on the spine. All exercises are performed 10–15 times in two approaches, with a break between them of less than one minute, otherwise the heated muscles will begin to cool down and the effectiveness of performing exercises to reduce your waist will decrease.

Exercise No. 1

This exercise is very simple and is aimed at burning fat deposits in the sides of the waist - turns. To perform it, you need to stand on the floor, place your feet shoulder-width apart, and place your hands on your waist. Watch your posture carefully; it should remain straight throughout the entire exercise. So, start doing maximum bends, first to the left, then to the right. The lower body of the body should be in a stationary state, and the feet should not be lifted off the floor.

Exercise No. 2

We take the starting position - feet shoulder-width apart, hands clasped behind the head, back straight. We begin to bend forward, while trying to reach the right knee with our left elbow (we lift our leg off the floor at the same time as bending forward), then vice versa - we try to reach the left knee with our right elbow.

Exercise #3

To complete this exercise you will need a full box of matches. Scatter them on the floor and start collecting. During one bend we lift only one match; after lifting the match, we straighten up completely.

Exercise #4

This exercise is familiar to all of us since childhood - the mill. To perform it, you need to take the appropriate pose - feet shoulder-width apart, upper body bent forward, back straight, arms down. We begin to vigorously wave our arms in different directions. The exercise is performed for 1 – 2 minutes.

Exercise #5

To perform this exercise, take the following pose - spread your legs as wide as possible and extend your arms at shoulder level. Start slowly making turns, first in one direction, then in the other. In this case, it is necessary to ensure that the back remains straight, the arms do not bend at the elbows, and the lower part of the body remains motionless.

These exercises will help you get a wasp waist in a short time. It's good if you drink some water between exercises. This will improve metabolic processes in the body, which means the weight loss process will be very effective. It is recommended to drink water not only during exercise, but throughout the day. To do this, you need to drink about 2 liters of ordinary water in small portions per day.

But as for food, meals should be taken 1–2 hours before exercise, and after training you should not eat for 2–3 hours. This is the only way you can lose weight and reduce your waist measurements.

Well, in order for your waist to become aspen within one month, we recommend that you watch the following videos, which tell you in detail how to perform exercises for the waist:

Video with exercises for a thin waist

Dumbbell push-ups

Dumbbells are excellent weights that will help you burn extra calories more effectively and strengthen your muscles. True, I had difficulties with this task: the dumbbells kept trying to roll away, which is why I constantly fell. To avoid falls, do push-ups on a non-slip surface, preferring ribbed or square dumbbells rather than round ones.

Instructions 1) Take the starting position for push-ups: back straight, resting on your toes, palms “locked” on the dumbbells. 2) Push up from the floor with your elbows straight. Then bend one arm, lifting the dumbbell (other hand on the floor). 3) Take the starting position and push up from the floor again. 4) This time, bend your opposite arm to lift the dumbbell.

Nutrition

When playing sports, you must adhere to proper nutrition, which prevents the formation of fat folds on the sides and waist. Be sure to include well-saturating fermented milk products and cereals containing calcium and complex carbohydrates in your diet. Cut the calorie content of your diet by 10-15% - this means that you need to consume 250-300 kcal less per day than before. The calorie intake should be divided into 4-5 meals, distributing them:

• on average, a woman eats about 2000-2200 kcal, if you reduce this amount by 15%, then 1700 kcal remains;
• in the first half of the day you need to eat 1020 kcal (60%), dividing them between breakfast, second breakfast and lunch;
• the remaining 680 kcal (40%) is consumed during afternoon tea and dinner.

During this period, the diet should contain a large amount of fiber and foods containing protein, because they are necessary for building muscle mass. Protein is found in meat and dairy products, fiber is found in carrots, nuts, bran, greens, lentils, citrus fruits, cabbage, and apples.

The waist will be thin, no more comments

The process of improving your waistline is complex, requiring patience and diligence, as well as a rational approach. When wondering how to make your waist thin, you must understand that improving your own figure lies on four “pillars”:

1. Motivation. The correct formulation of the goal makes you achieve your goals. Each of us should ask the question before starting the journey: “Do I need this to please a young man,... will it increase self-esteem,... improve my health?” A specific goal (fairway) becomes in the future an indicator of whether we have achieved what we want or not. You can study for six months, a year or more, but sooner or even sooner you will achieve results

2. Systematicity. Any progressive progress lies in discipline. You must have a clear structure of classes. You must have at least a monthly training plan. At each lesson, you should know what exercises to do for the waist, what muscles to strengthen, how much time to devote to this or that technique. Without asking unnecessary questions, when you go to training or sit at home, you will have to do the exercises as routine, mandatory work.

3. Nutrition. Extremely simple arithmetic: calculate the required amount of energy to meet the body's needs. The calories burned should be slightly more than the calories consumed. You should never go hungry - it is dangerous to your health. The main enemy of a thin waist is carbohydrates and fats. By including more protein foods in your diet, you force the body to quickly get rid of unnecessary fat reserves.

4. Physical activity. In fitness, there are hundreds of methods and approaches to solving the issue of losing weight in the waist area. The opinions of some instructors are sometimes directly opposite to each other. This is normal workflow. When you plunge into the world of fitness, you will encounter similar things. We want to offer you the best, according to experts, exercises for the waist.

Life on the move: fitness exercises for the waist

To reduce your waist, you should follow a number of simple rules and exercises, characterized by a large number of approaches or a significant duration. Professional bodybuilders call this “cutting.” Calculate your strength correctly. Increase the load gradually.

Basic exercises:

• Jumping rope is one of the best exercises for your waist. Daily training for 30 minutes will provide good results in two weeks. Jumping develops posture, flexibility, and works the muscles of the abdominal cavity, arms, and calves.
• Exercise with a hoop. Alternately rotate the hoop with your legs closed for 10-30 minutes. Twist the hoop for a couple of minutes in one direction, a couple of minutes in the other.
• Squats with a barbell or dumbbells. The projectile should rest on the trapezius muscles. Legs are closed. Perform four sets of 15-20 repetitions. Use light weight for loading.

Abdominal stretching exercises:

Tilt the body to the sides, back and forth. We hold dumbbells weighing two kilograms in our hands. Arms extended above head. Bend over as much as possible. You should feel muscle stretching and a slight burning sensation. We do one or two sets of 10 bends to the side.

While lying on your stomach, we hold your legs with your hands. At the same time, we raise the body and legs, stretching the abdominal muscles. We do three to five sets of 10 repetitions.

Exercise "paperclip". Lying on your side, we simultaneously raise the body and legs 10-15 times. We do two to four approaches.

Plank exercise:

Classic plank. You need to take a lying position, with your face looking down. Focus on your elbows and toes. From head to heels, the body should be in a straight line. Try to hold on like this for two minutes. Do 3-4 approaches.

Side plank. Using one elbow, lie on your side. Place your free hand behind your head. Smoothly lift your thigh off the floor, trying to tense your abdominal muscles. Hold on for one to two minutes. Repeat the exercise alternately on your left and right sides. Do 3-4 approaches.

For a small fee - about 6-10 hours a week, you will receive deep self-esteem, a slim figure, confidence, increased resistance to stress and a lot of positive emotions. A month after you start training, you will be drawn to the gym. Constant exercise increases the production of endorphin, the hormone of happiness. You just have to start.

Tags: For the waist, how to make your waist thinCategory: Exercises for the body

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Training time

It is necessary to train in such a way that the muscles have enough time to recover. Therefore, it will be possible to reduce the number of exercises. For example, 4 exercises for a thin waist for 4 weeks will be quite enough. However, this option is not suitable for those who strive to very quickly become the owner of a slender figure with a wasp waist. In addition, it is worth paying attention to the fact that you should exercise approximately 3 times a week. The break between workouts should be one day. As a rule, muscles get used to physical activity gradually.

When talking about how to make your waist thinner in a week, you should stick to the time when it will be most comfortable to perform certain exercises. Mostly girls prefer to warm up and stretch in the morning. This is how the human body gets to work much faster. Basic exercises that allow you to get a thin waist in a week at home can be done in the late afternoon, but not before bed.

How to reduce your waist at home - real tips

CORRECT BALANCED NUTRITION

Without this, even train your abs for days, run tens of kilometers and spend many hours training in the gym, there will be no result, all your efforts will be covered with a layer of subcutaneous fat and hidden from external view.

There is an expression - “your figure is made in the kitchen” and it is true, learn the main rules of nutrition:

• Drink plenty of water throughout the day, the minimum norm is 34 mg. for 1 kg. weight, namely water, and not sweet carbonated drinks and sweet juices.
• During the day, eat slow carbohydrates and high-protein foods, but what about sweets and baked goods? They can be consumed in small quantities immediately after training to raise blood glucose levels and in the first half of the day, preferably only for breakfast, but don’t try it in the evening or before bed, 80% of the calories obtained from them will go into subcutaneous fat.
• learn to eat often and in small portions, fractional meals speed up the metabolism, the higher it is, the faster fat cells are burned, and small portions of food do not overload the stomach and intestines.

To create a thin waist you need to follow the following diet plan:

– 60% - protein, 30% - carbohydrates, 10% - fat, only in this way will the waist begin to decrease, if you are not worried about excess weight and just want to maintain your figure and slightly improve your waist, then the scheme is as follows:

— 60% — carbohydrates, 30% — protein, 10% — fat

carefully monitor the consumption of fast food (fast foods), which are infested with “cafes”; the food is tasty, appetizing, but too high in calories, containing an excess of fast carbohydrates, which quickly increase body fat mass.

CARDIO TRAINING

Spend time on cardio exercises - running, swimming, cycling; during the day, calorie consumption should be 10-15% more than consumption. Set aside time throughout the week for at least 3 cardio workouts lasting 30 minutes.

TRAIN YOUR ABS ON AN EMPTY STOMACH

A very important point, because by training your abdominal muscles with leftover food, you will not be able to completely reduce them, so train them in the morning before breakfast or eat small amounts of food at least 2 hours before training.

DON'T TRAIN YOUR ABS OFTEN

Some people have a strong opinion that to make your waist thin you need to train your abs every day, this is a misconception that can lead to overtraining of the abdominal muscles. The abdominal muscles need rest, just like other muscle groups, so train your abs at least every other day, aim not for the number of repetitions, but for the quality.

It's better to do 20 reps correctly than 50 haphazardly.

EXERCISE VACUUM

This is a unique exercise that is rarely performed by anyone, but it is the only one of its kind that trains the internal abdominal muscles. You've probably seen inflated figures, but with a protruding belly, it seems that the abs stand out beautifully, sculpted with cubes, but they are somehow plump. This is all due to a weak abdominal muscle, which runs deep inside.

In addition to the external beauty of the figure, it supports the internal organs and does not allow visceral fat to envelop the internal organs with proper nutrition (this fat is much more dangerous than external subcutaneous fat, since over time it can disrupt the functioning of internal organs). You can find out everything about this exercise here.

TRAIN YOUR BACK AND BUTT

To further emphasize the narrowness of the waist, it is necessary to increase the volume of other parts of the body. For guys, the best solution would be to increase the width of the back, this will visually make the waist narrower, and for girls it is necessary to increase the volume of the buttocks and make athletic legs, which will also visually make the waist slimmer.

Everyone’s waist is different, it depends on their body type and genetic predisposition; some can easily make their waist narrow, while others find it difficult, but possible.

If you can’t reduce your waistline, think about whether you’re doing everything right? Do you follow a training regimen and proper nutritional schedule? I wish you good luck in this difficult task!

Watch this video on YouTube

Vacuum breathing

When I first learned about this exercise about 15 years ago, I was indescribably delighted. At that time I had no waist at all, although my stomach was not fat. Vacuum exercises turned out to be effective and at the same time surprisingly simple. You don't need any sports equipment or special physical training. Vacuum gymnastics has different types: standing, lying, kneeling. Vacuum training will quickly make you as slim as a birch tree, and will also prevent hernia.

Instructions 1) Beginners are recommended to start training standing. 2) Take as deep a breath as possible. 3) Exhale all the air. Freeze.

As you exhale, draw your stomach in towards your spine and up. Try to imagine that you are being pulled by a rope from the inside of your navel to the top of your head. Do not twist your torso down, do not lower your chest. It is advisable to train in front of a mirror so that you can see the position of your abdomen.

Attention: vacuum breathing is not recommended for people with stomach ulcers!

As a rule, instructors advise repeating all types of exercises in three sets of 15 times. A total of 45 repetitions with short pauses. However, it is important to take into account your own well-being when choosing the number of repetitions and runs. The first run should cause only slight fatigue. If you feel pain in your side, dizziness, nausea, or your vision gets dark, take a break immediately! I deliberately chose gentle exercises to avoid any problems. If training is not new to you, you should complicate the exercises with the help of all kinds of weights or increase the number of sessions.

Do you have favorite exercises that weren't on our list? Share them with us! After all, the swimming season is getting closer and everyone wants to be slim and beautiful.

How to make your waist thin

You know, there are many ways to lose weight at home, but there are very few recommendations on how to maintain normal weight for a long time. First, remember that in order to give your waist a beautiful shape, you will have to get rid of excess fat deposits, cleanse the body and intestines of waste and toxins, and then stabilize your weight and increase muscle tone with the help of general strengthening exercises. Without this, when you start doing active strength exercises for the abs, you will simply pump up, and not burn, fat, which will turn into such dense muscle mass and, frankly, is unlikely to serve as an adornment to your appearance. In addition, if you start working intensively on your waist with extra pounds, your figure will become disproportionate, and your hips will visually look even more massive and wider.

Therefore, whether you want it or not, you will have to not only lose weight, but also maintain a normal weight. Another question is how to force yourself to lose weight and, after that, continue to eat carefully and moderately.

But here everyone has their own methodology - it’s best to stop focusing your attention on food and not look for the meaning of life in it. One thing is for sure - you shouldn’t go on diets, they do more harm than good

But you definitely need to balance your diet, count calories, and eliminate fatty, sweet and starchy foods. Moreover, not for a while, but forever.

How to make your waist thin at home

There are also excellent homemade recipes for weight loss, for example, mud and coffee wraps, hot baths with essential oils, self-massage using the same oils or anti-cellulite creams that stimulate weight loss processes. Thus, in three months it is quite possible to lose a sufficient amount of kilograms. And after that, very slowly and carefully, you can begin to build your figure by performing certain exercises that correct the shape of your waist and strengthen your abs.

You can look up exercises on how to make your waist thin at home on the Internet; now there are many sites dedicated to Pilatis, aerobics, callanetics and strength fitness. Although, frankly speaking, yoga practices are most suitable for home conditions - the correct execution of even basic asanas allows you to make a chiseled figure in a fairly short time.

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Other procedures to reduce waist size

In combination with all the above-described exercises, diet and wraps, you can also additionally do a massage in the form of tingling. To do this, you need to apply a small amount of oil to the body, and it is best to use a special anti-cellulite cream. Using your fingers, gently pinch fat deposits in the waist area, but without leaving bruises. Baths with the addition of magnesia and salt are also considered very effective. They help to quickly get rid of extra centimeters in problem areas.

In conclusion, it is worth noting that if you really want to, you can get rid of a few centimeters in the waist area in a week. To do this, you just need to correctly perform exercises that can be done at home, adhere to the correct diet and diet, and also supplement all this with wrapping, massage and salt baths. The main thing in this case is to motivate yourself well.

Exercises for a thin waist

Next, you can begin to perform a set of exercises.

• Lie on your back on the carpet, bend your legs, feet on the floor. Tilt your knees bent to one side and then to the other, trying to touch the floor with them. At the same time, try not to lift your back off the floor.
• Lying on the carpet, hands up, behind your head, turn your torso, rolling on the floor. Roll 1m to one side, then to the other.
• Lying on your back, arms at your sides, bend and slightly raise your legs. Now turn your legs in one direction and the other, trying to touch the floor with your knee.

• In the same position, but the legs are straight and raised up. Lower your legs, keeping them straight, to one side, touch them to the floor, place them on the floor. Then do the same in the other direction.
• Lie on your back and bend your knees. Place your arms along your body, palms down, and pull your stomach in. Raise your hips a few centimeters so that your tailbone lifts off the floor, squeezing your abdominal muscles. Hold this for 15-20 seconds, then lower yourself to the floor. When you lift your hips, do it slowly, not jerkily. The main load should fall on the abdominal muscles.
• Lying on your back, bend your right leg at the knee so that your foot is on the floor. Cross your left leg over your right so that its ankle rests on your right knee and the knee of your left leg points outward. Hold your hands behind your head without closing your fingers, keep your elbows open, and pull your stomach in. Raise your head and shoulders, turn your right shoulder towards your left knee, trying to touch it with your elbow. Hold this for about 10 seconds and return to the starting position.

There are a lot of exercises for the waist, but the main factor for success is the regularity of their implementation. Even the most effective exercises will not help you if you do them occasionally. Exercises with a gymnastic hoop will also help make your waist stronger and thinner. At the same time, the fat layer will decrease, and the muscles of the abdominal press, torso and legs will become stronger.

Once you get used to rotating the hoop around your waist, you will learn to remove your stomach, since your muscle tone will be restructured and your stomach will be in a retracted state all the time. Hoop exercises can be performed at any age. The exception is those women who have very weak pelvic floor muscles.

Exercises can be done at any time of the day, but not earlier than half an hour before meals. After eating, of course, you should not exercise for several hours - at least 2 hours, but 4 is better.

A slim waist and athletic figure are not just a desire to meet beauty standards. First of all, it is an indicator of good health, high quality of life and always a good mood.

Of course, such an active and slender woman will always be attractive to others, and especially to men.

https://youtube.com/watch?v=0lEiQkrOx44

Squats

Squats primarily target the buttocks and legs, but they also work the abdominal muscles. By the way, pumping up your buttocks will not be a bad idea, because a rounded butt creates a contrast against the background of the concave sides of the waist. Thus, the figure will look even more seductive. Remember that it is important to maintain the correct angle when bending your knees to avoid damaging the cups. If you are not used to squats, try doing the exercise against the wall.

Instructions 1) Stand: back straight, legs apart, arms down. 2) Do a squat with your arms extended in front of you.

Thin waist in a week

But if you have an important event, celebration or other good reason to look your best, and you desperately need a thin waist in a week, there is still a way out. And he's not as harsh as he could be

So, let's start losing weight urgently.

Stage 1. Fasting day - on kefir, on fruit or on buckwheat - according to your choice.

Stage 2. Diet for a thin waist: we give up flour (totally!), sweets (absolutely!), fatty and fried foods (at all!). We exclude from the diet ketchup, mayonnaise, butter, all industrial sauces, canned food, sausages, and smoked meats. We also exclude coffee and leave in the diet: weak green tea, low-fat vegetable soups, low-fat cottage cheese, 2 apples a day, boiled chicken breast, fresh vegetables. We cut portions to 200 g per serving. An hour before eating, drink a glass of water. We eat every 3-4 hours. We don’t have dinner after 6 – only weak green tea or low-fat kefir.

Stage 3. How to get a thin waist in a week without special exercises? No way! Therefore, you must include special training in your weight loss system.

Burning fat in the body begins only at the 40th minute of training, so our workout will last at least 60 minutes a day. So, if you have an exercise bike, pedal for 20 minutes in interval mode: 4 minutes at speed 1 or 2, 4 minutes at speed 3 or 4. And without a break! We breathe calmly, don’t hold our breath.

After a short break, we begin training the abdominal muscles. After all, the muscles that will be in good shape make the stomach more slender and toned.

As you may have guessed, these will be crunches.

It is important for you to work all areas of the abdominal muscles: rectus muscles, obliques, inferior

1. Lie on your back, put your hands behind your head. Bend your legs at the knees and place them on your feet. Breathe evenly. Slowly lift your body until your shoulders and shoulder blades lift off the floor. The waist should be pressed tightly against it. Pause at the top and slowly lower down. Then immediately repeat the exercises. Do it 10 times on the first day of the week, 12 on the second, 14 on the third, and so on, adding 2 repetitions every day. Do 2 sets.
2. Lying in the same position, place your hands on your knees. Now slowly rise up, lifting your entire body off the floor. Stretch forward with your hands, but do not help yourself to get up. Try to get up only by working your abdominal muscles. Pause at the top and slowly lower to the floor. Without rest, continue the exercise, rising upward. Do 10 reps and 2 sets on the first day. Then increase the number of repetitions by 2.
3. Lying on the floor, turn your legs bent at the knees to the side and touch them to the floor. Keep your back straight. While holding this position, perform a twist (hands clasped behind your head). This exercise will work the obliques. Do 10 reps for each side (remembering to add 2 reps every day) in 2 sets.
4. After the exercises we do procedures (and some can be done before): wraps, massages or simple application of anti-cellulite cream. Use only those options that enhance fat burning in the heated area: honey, chocolate wraps, clay wraps, anti-cellulite creams and massages. After exercising and wrapping, you can take a shower and drink a mug of herbal tea (or ginger tea).

By doing all this correctly and methodically for a week, you can get rid of 2-3 cm from your waist. Good luck!

Hoop exercises

Do you have a hoop at home? If it is simple, throw it in the pantry, because it is of little use. We will need a massage hoop with a heavy frame and convexities. It is best to take models with ball inserts and adjustable diameter. Believe me, even after the first days of classes you will notice how your waist narrows. However, such hoops should be twisted extremely carefully. Make sure that the hoop does not hit your ribs or hit the area above the pubis. Don't be afraid to stop frequently and adjust the position of the hoop with your hands. It’s better to gradually learn how to twist it correctly than to knock off all your organs. Massage hoops not only strengthen muscles, but also actively break down fat deposits, burning excess calories. I don't think instructions are needed. Well, who doesn't know how to spin a hoop?