Minitrampoline Exercises for Beginners – The Perfect Introduction to bellicon Training.

Many people who are new to training on the bellicon wonder: What’s the best way to get started? Do I need to be particularly athletic? Is the workout suitable for me if I have back pain, osteoporosis, arthritis, or knee problems? And what if I feel unsteady on the mini trampoline?

Training on the bellicon is designed so you can start gently and safely – whether you’re a beginner, haven’t exercised in a long time, or want to start with mild physical concerns. With just a few simple exercises, you can gently accustom your body to the bouncing motion. Even 5 to 10 minutes a day are enough to feel the first positive effects.

In this article, you’ll learn how to start mini trampoline training in the best possible way, and which effective beginner exercises will guide you step by step into your workout routine.

To start safely and with motivation, place your bellicon mini trampoline on a non-slip, level surface and check that all screw-on legs are securely attached and the folding legs are fully unfolded. Make sure the surrounding area is clear and wear comfortable clothing.

Barefoot, in socks, or with shoes? There’s no right or wrong here. In general, we recommend training barefoot, as mini trampoline workouts without shoes are particularly effective for strengthening your foot muscles. Non-slip socks give you good grip and keep your feet warm. For intensive jumping fitness classes, however, it can be a good idea to wear shoes for extra support and stability. Listen to your body and try out what makes you feel secure.

Good posture is the foundation for safe and effective bellicon training for beginners. Place your feet parallel and hip-width apart, keep your knees slightly bent, your pelvis neutral, and your upper body upright. Gently draw your shoulders back and down, engage your core – without tensing up – and maintain a calm, steady breathing rhythm. Start with gentle bouncing, always keeping your heels in contact with the mat. The bellicon responds to your movement with soft rebound, stimulating your circulation, lymphatic flow, and balance – ideal for starting your training and developing a secure body feeling.

Training on the bellicon is easy on your joints because the jumping mat, supported by patented bungees, gently absorbs impact. Even people with back or knee issues can benefit and noticeably reduce discomfort. The important thing is not to overexert yourself. Begin with short sessions (5–10 minutes) and gradually increase. If you feel unsure, consider using a support handle or T-bar.

On our training platform bellicon+, you’ll find a beginner series designed specifically for your optimal start. In the guided video workouts, you’ll learn simple basic movements, receive posture tips, and be introduced step-by-step to training on the bellicon.

The series combines gentle cardio sequences with targeted strengthening exercises for your abs, back, and legs. Most importantly, you train at your own pace, whenever and wherever it suits you – in the morning, during your lunch break, or in the evening to wind down your day.

The exercises not only support your core stability and endurance but also improve your balance and joint mobility. The bellicon training for beginners is structured so you can start without feeling overwhelmed yet still experience noticeable results. The trainers on bellicon+ motivate you with clarity, structure, and good vibes – perfect for staying consistent and successfully following your personal training plan.

Flow Motion describes the unique bouncing behavior of a bellicon mini trampoline – a soft, rhythmic movement that brings your entire body and mind into harmony. This training strengthens the deep muscles, supports endurance if desired, and reduces stress. Just a few minutes of gentle bouncing can lift your mood, calm your nervous system, and improve concentration. The Flow Motion feeling is created by the patented bungees, the sturdy frame, and the elastic mat, which together deliver a unique up-and-down motion.

Especially for beginners in trampoline training, the Flow Motion technology from bellicon offers the perfect entry point. It’s the foundation for sustainable training.

Starting bellicon training is especially easy when you know the basics – from setting up your mini trampoline correctly to maintaining an upright posture and practicing gentle bouncing. The specially designed beginner series on our bellicon+ training platform guides you step by step – motivating, joint-friendly, and entirely at your own pace.

Thanks to its vertical push-and-pull motion, the bellicon offers not only an effective full-body workout but also an exceptionally pleasant body feeling. It strengthens your deep muscles, improves balance, and boosts endurance. With bellicon, you create the perfect foundation for sustainable movement in your daily life.