Exercises You Can Do on a Trampoline

Exercises Trampoline

Bouncing on a trampoline was always fun as a child but now adults are leading the way using trampolines as the latest fun and effective way to get fit and lose weight, while having a great time. But what can you really do on a trampoline other than bounce up and down?

Actually, bouncing up and down is one of the simplest and best exercises you can do on a trampoline as it burns calories and gives you an all over body workout without any high impact stress like you would get from jogging on a pavement.

If you don’t have very good balance initially then you can try a mini trampoline with a handle to hold on to but as you get used to bouncing you will find your overall balance and posture improves as part of the whole workout in any case. These reviews of the best trampolines available should help if you’re thinking about buying your own.

Here is a quick look at some of the exercises you can do while on a trampoline:

  1. Bounce

When first starting out with a trampoline, just bouncing repetitively every day is going to help you start to lose weight as you burn calories, as well as improve your balance an strengthen your legs  so even just straight forward bouncing is better than no exercise.

  1. Kick bounce

After you have got your confidence bouncing, try adding in a kick. So once you bounce up, kick when leg up and then back down again before you land, then do the other side. This is a great leg exercise for improve flexibility.

  1. Stretch bounce

It’s not just your legs that get the exercise when using a trampoline – try stretching your arms out as you bounce up as well. You can stretch both out, or one at a time and you can stretch to the sides, or out to the front, or over your head. If you carry out a whole variety of arm stretches while bouncing your whole body will benefit.

  1. Arm circles

Wave your arms in small circles as you bounce up – it will help you burn more calories and give your bounce more momentum.

  1. Touch your knees

Every time you bounce, lift one knee in the air and then touch it with your opposite arm. Then swap sides. If you do this in a series of repetitions it can help increase calorie burn and help with flexibility in your knees.

  1. Jumping dance

Each time you jump, as you reach height then introduce a dance move or two. Every time you jump up you can dance for example, kicking your legs, pulling up your knees or doing a twist. If you do it to music it will feel even more like you are dancing in the air.

  1. One leg jumping

If you want to jog but avoid the high impact issues then try one leg jumping. This is basically jogging on your trampoline. Start bouncing and then as you reach height start to land first on one leg, and then on the other leg, so you are jumping and jogging at the same time.

  1. Advanced trampoline moves

Once you get the hang of bouncing and are confident on the trampoline, particularly if you are exercising in a large space such as a trampoline centre, then there is no limit to the types of moves you can try. Particularly if you work with an instructor, you can learn to do all kinds of flips and spins and jumps on the trampoline – there is no limit other than your imagination.

If you are new to trampoline exercise and prefer to join a class with instruction there are now trampoline centres springing up all over the country where you can go and take guided classes, as well as people running mini-trampoline classes at various leisure and community centres.

Or if you prefer, you can choose from any number of mini fitness trampolines online and do the exercises in the comfort and privacy of your own home. If you have any history of injuries or have not exercised in some time, it’s advisable to seek medical advice to make sure trampoline exercise is right for you.

If you are going to buy your own trampoline at home, make sure you choose one designed for fitness and that is aimed for adults. Many children’s trampolines have a low weight limit so it’s important for your safety that you choose an appropriate one.

As you can see there are many exercises which you can do on a trampoline, whether in a fitness class or in your own front room. Trampoline exercise is not only fun and enjoyable but with its low impact nature it is perfect for those recovering from injury or who can’t run or jog for other reasons.

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Alisa Wu is a health and fitness writer and works at Cusabio, a biotech company that serves the field of life sciences research and offers protein production service. She shares articles on how to live healthier.


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