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Trampoline exercises are a convenient and enjoyable way to boost your cardiovascular health, improve endurance, and relieve stress and tension. They can help you develop better balance, coordination, and motor skills.

These exercises target your back, core, and leg muscles. You’ll also work your arms, neck, and glutes.

Research shows that trampolining has a positive effect on bone health, and it may help improve bone density and strength.

Rebounders are mini trampolines that are close to the ground, making them more stable and secure. They’re specifically designed for individual aerobic exercise. Outdoor trampolines have a higher weight capacity and give you more space to move.

Shop for a rebounder and outdoor trampoline online.

Read on to learn how to do rebounder and trampoline exercises safely and effectively.

We’ll walk you through a couple exercises to try on a rebounder. Take a look at this video to get a feel for some of the exercises:

1. Jumping jacks

When doing jumping jacks, bend your torso slightly forward. You can also do this exercise by raising your arms to shoulder height instead of lifting them overhead.

To do it

  1. Stand with your feet together and your arms alongside your body.
  2. Lift your arms overhead as you jump your feet apart.
  3. Then jump back to the starting position.
  4. Continue for 1 to 3 minutes.

2. Pelvic floor jumps

This exercise targets your pelvic floor and thigh muscles.

To do it

  1. Place a small exercise ball or block between your knees.
  2. Slowly and gently jump up and down.
  3. Focus on engaging the muscles in your pelvic region.
  4. Squeeze the ball by engaging your inner thighs.
  5. Continue for 1 to 3 minutes.

Now, we’ll go over six exercises you can do on a large trampoline. To get started and learn some of the basic moves, check out this video:

3. Tuck jumps

To do it

  1. From standing, jump up and tuck your knees into your chest.
  2. Upon landing, do a recovery jump.
  3. Once you get the hang of it, you can do a tuck with every jump.
  4. Continue for 1 to 3 minutes.

4. Squat jumps

To do it

  1. Stand with your feet under your hips and your arms alongside your body.
  2. Jump up and spread your feet wider than your hips.
  3. Land in a squat position.
  4. Bend your knees so your thighs are parallel to the floor.
  5. Extend your arms straight out in front of you.
  6. Stand up straight to return to the starting position.
  7. Do 1 to 3 sets of 8 to 12 repetitions.

5. Butt kicker jumps

To do it

  1. From standing, begin to jog in place.
  2. Then bend your knee to kick one foot back at a time, bringing your foot toward your butt.
  3. For more of a challenge, bounce up and bend both knees at the same time, bringing both feet toward your butt.
  4. Continue for 1 to 3 minutes.

6. Seat drops

To do it

  1. From standing, jump up and extend your legs straight out.
  2. Keep your legs extended as you land on your bottom.
  3. Place your palms down for support.
  4. Jump back up to standing.
  5. Continue for 1 to 3 minutes.

7. Twists

This exercise develops coordination and works your upper body, back, and core.

To do it

  1. Stand with your feet directly under your hips and your arms alongside your body.
  2. Jump up and turn your legs to the left as your rotate your upper body to the right.
  3. Return to the starting position upon landing.
  4. Then jump up and turn your legs to the right as you rotate your upper body to the left.
  5. Do 1 to 3 sets of 8 to 16 repetitions.

8. Pike jumps

To do it

  • From standing, jump up and extend your legs straight out in front of you.
  • Extend your arms out to reach your hands toward your feet.
  • Continue for 1 to 3 minutes.

Start with these exercises if you’re new to trampoline jumping.

9. Single-leg bounces

This exercise builds ankle strength and balance. Maintain alignment in your grounded leg to prevent your knee from collapsing toward the center.

To do it

  1. Stand with your feet hip-distance apart.
  2. Yield your weight onto your left foot and lift your right foot.
  3. Jump up and down for up to 2 minutes.
  4. Then do on the opposite side.

10. Jogging variations

To do it

  1. Jog from side to side a few times.
  2. Then try jogging with a wider stance.
  3. After that, jog with your arms overhead.
  4. Next, jog sideways from side to side.
  5. Spend 1 to 2 minutes on each variation.

These exercises are perfect for seniors looking for a low-impact workout.

11. Regular jogging

Start off by lifting your knees a few inches off the surface. As you progress, lift your knees as high as you can.

To do it

  1. Stand with your spine straight or lean back slightly.
  2. Lift your knees in front of you to jog in place.
  3. Pump your opposite arms.
  4. Continue for 1 to 4 minutes.

12. Vertical jumps

To do it

  1. From standing, jump up, keeping your legs together.
  2. At the same time, raise your arms overhead.
  3. Lower back down to the starting position.
  4. Continue for 1 to 3 minutes.

If you don’t have a trampoline, but you want to do exercises similar to those that work on a trampoline, try these:

Jump squats

Increase the resistance by holding a dumbbell in each hand.

To do it

  • Stand with your feet a bit wider than your hips.
  • Slowly lower your hips to come into a low squat.
  • Engage your core as you press into your feet to jump up as high as you can.
  • At the same time, extend your arms overhead.
  • Gently land and lower back down into a squat.
  • Do 2 to 3 sets of 8 to 14 repetitions.

Box jumps

For this exercise, place a box or object that’s about a foot high on the floor.

To do it

  • Stand to the right of the box.
  • Bend your knees to jump up and over the box, landing on the left side.
  • Then jump back to the starting position.
  • This is 1 repetition.
  • Do 1 to 3 sets of 8 to 14 repetitions.

Stay safe when using a trampoline. Always use a trampoline with a safety net, handlebar, or safety rail for extra protection. If you’re jumping at home, position your trampoline so it’s far away from things such as furniture, sharp corners, or hard objects.

Use proper form by maintaining good posture. Keep your spine, neck, and head in alignment, and don’t allow your head to move to the front, back, or side. Always jump using slightly bent knees instead of locking them. Wear tennis shoes for support.

Talk to your doctor before starting any trampoline exercises if you have any injuries, medical conditions, or take any medications.

Stop at once if you experience pain, difficulty breathing, or feel faint. You may feel slightly dizzy or lightheaded when you first begin. If this happens, take a break and sit down until you return to normal.

Trampoline jumping can be an effective way to boost your physical fitness, and it may be an exciting break from your regular exercise routine. These low-impact exercises can build strength, improve heart health, and improve stability.

Make sure you’re using proper form and keeping your body in alignment so you can maximize the benefits. Most of all, have fun and enjoy yourself.