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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.
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.
2. Pelvic floor jumps
This exercise targets your pelvic floor and thigh muscles.
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
4. Squat jumps
5. Butt kicker jumps
6. Seat drops
This exercise develops coordination and works your upper body, back, and core.
8. Pike jumps
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.
10. Jogging variations
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.
12. Vertical jumps
If you don’t have a trampoline, but you want to do exercises similar to those that work on a trampoline, try these:
Increase the resistance by holding a dumbbell in each hand.
For this exercise, place a box or object that’s about a foot high on the floor.
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.