bellicon initial steps

Ein Bild von einem bellicon Move-Gruppentraining


The bellicon first bounce regime demonstrates the initial steps on the innovative bellicon® trampoline. Here you discover the flexible mat, one learns certain basic exercises and additionally simple body weight transfer exercises. This allows one to acclimatize to the dynamic training surface and so increases stability and security whilst preparing one for the more advanced exercises. To alleviate your entry into bellicon training we recommend you visit one of our introductory workshops where numerous helpful hints and exercise applications are demonstratively relayed to the participants by a qualified trainer. 

Show me the way
Ein Bild von einem Mann mit korrekte Haltung auf einem bellicon

incorrect Posture prevention

To prevent incorrect posture and possible related damage follow the following steps when commencing a bellicon training. Observe the posture directives listed below:

  • Feet are in a parallel position
  • Hip width stance
  • Torso muscles and pelvis are activated
  • Upper body is straight

Posture

  • Ear, shoulder, hip and ankle are vertically alligned
  • The head is an extension of the spinal collumn
  • Physiological spinal posture: Light lordosis (curvature of the spine forward in the lumbar region)
  • The knees are unlocked and slightly bent
  • Do not cramp up, stay relaxed and enjoy the training
Ein Bild von einem Mann mit korrekte Haltung stehend auf einem bellicon

Safety advice

  • Take note of the correct posture prior to commencing training
  • Swing, dont jump: The bellicon® was not designed exclusively for jumping, rather for gentle rhythmic upward and downward swinging motions. This swinging acts in a soothing manner on the whole body. Rather than jumping into the air the feet should remain in contact with the mat during most exercises. The bellicon® is not suitable for wild acrobatics.
  • Do not abruptly terminate a training. Rather allow for the swinging to come to a natural end. Let your pulse and breathing return to a normal state. Alternately round out your training with stretch exercises.
  • Never jump from your bellicon® onto the hard ground. You are liable to injure yourself. Slowly let the swinging come to a stop. Step off your bellicon® backwards or to the side.
  • Always take in enough fluids especially water.
  • It is possible that some people experience initial dizziness at first. This is normal and generally dissipates after the first training sessions.
  • If you experience pain or other unusual or uncomfortable symptoms whilst training immediately cease your training and consult a physician.

    We will gladly assist you in finding your perfect bellicon®
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bellicon Home - the hometrainer


Do you lack the time to visit a course or the motivation to go out and exercise in bad weather? Do you generally prefer to train at home?


The bellicon® trampoline allows you to exercise within your own four walls. Do you prefer to get active either early mornings or late evenings after work? A bellicon® lets you swing away your daily stress and allows you to relax.

Ein Bild von einer Frau auf einem bellicon Plus-Trampolin

Sample exercises

Home - two2one-leg swing

Ein Bild von einem Mann, Grundübungen auf einem bellicon machend, zwei Bein schwingen
Ein Bild von einem Mann, Grundübungen auf einem bellicon machend, ein bein swingen
Ein Bild von einem Mann, Grundübungen auf einem bellicon machend, aerme bewegen

Home - arm-L coordination

Ein Bild von einem Mann, Grundübungen auf einem bellicon machend, aerme hoch gewinkelt
Ein Bild von einem Mann, Grundübungen auf einem bellicon machend, L-arm links
Ein Bild von einem Mann, Grundübungen auf einem bellicon machend, L-arm rechts

Home - single leg stance

Ein Bild von einem Mann, Grundübungen auf einem bellicon machend
Ein Bild von einem Mann, Grundübungen auf einem bellicon machend, aerme zur Seite ausgestreckt
Ein Bild von einem Mann, Grundübungen auf einem bellicon machend,ein bein hoch

Jump up to a new level of Fitness. Order your bellicon® today!