13 mini trampoline exercises you can try at home

29.04.2020
mini-trampoline-exercises

Mini trampoline exercises are a great way to improve your health, fitness and wellbeing and sculpt your body, all whilst having a whole lot of fun in the process. 

Rebounder exercises can benefit your health in many different ways, including strengthening your cardiovascular system and muscles, boosting your metabolism and promoting your body’s self-healing functions. 

What's more, conducting these exercises on a bellicon® rebounder makes them even more effective. The range of rebounders are fully customisable to your unique needs, enabling you to get the most out of your training. The unique bellicon® bungee suspension system and soft mat allow for a lower impact workout, whilst driving results as the inner muscles work harder to stabilise themselves.

Before you get started...

 

 

 

 

 

 

Before you begin any rebounder workout, ensure your posture and position is correct. This is for your safety and to ensure you achieve the best results. Ensure that you:

  • Stand upright, feet hip width apart 

  • Bend your knees slightly and make sure they are in straight alignment with your feet and hips 

  • Keep your core and pelvic-floor tight and activated

Now you're ready to get started, here are 13 mini trampoline exercises you can try in the comfort of your own home. 

rebounder-workout-posture

Jogging 

 

15 Minute bellicon workout with Fayth

15-minute workout with Fayth

Jogging on the spot on a mini trampoline is a great way to get used to the feel of the bouncy surface. 
How to do it:

  1. Begin with your back straight and feet hip width apart 

  2. Lift your legs in front of you in alternation to jog on the spot 

  3. As your left leg rises, swing your right arm and, as your right leg rises, swing your left arm 

 

Benefits of jogging on a mini trampoline:

Jogging on a mini trampoline is a low impact, cardio exercise for all levels of ability. To work your whole body, ensure your arms are swinging, your core is tight and your back is straight. You can pick up the pace of your jogging in order to increase the intensity of the workout or jog on the spot in between exercises for a non-stop routine. 

Interestingly, a study has found that rebounding exercises are twice as effective at improving an individual’s aerobic fitness levels and 50% more efficient at burning fat than running! 

Best of all, it's fun!

If you're worried about slipping on the rebounder, why not try a pair of colourful non-slip trampoline socks? Not only will they brighten up your day, but they will give you the confidence to get the most out of your workout.

 

 

Jumping jacks 

 

As with jumping jacks on solid ground, jumping jacks on a mini trampoline are a great cardio exercise. However, moving this exercise to a rebounder means that your feet and joints absorb much less impact than when performed on a harder surface.

How to do it:

  1. Begin with a steady bounce on the trampoline 

  2. With each bounce, alternate between legs together and then legs apart

  3. On the bounces where your legs are apart, swing your arms out and above your head in a circular motion, bringing them back down again as your legs come together

Benefits of jumping jacks:

As well as being low impact, jumping jacks work your whole body. They can be used as a warm-up exercise or you can speed them up for a more intense cardio workout. 

 

High knee punches

 

For anyone with boxing or boxercise experience, you will be familiar with this exercise.  

How to do it:

  1. Begin by jogging on the spot 

  2. Start to lift your knees higher, ideally as close to chest height as possible 

  3. Close your fists and lift your arms so your hands are close to your chin 

  4. Begin to punch with the opposite side arm to the knee that is being lifted

Benefits of the exercise:

This is another great exercise to add to your cardio routine that is slightly more intense than regular jogging. Engaging your arms and legs ensures your whole body is being worked out and the low impact bounces are easy on the joints, making it ideal for all capabilities.

 

Ab rocks

 

Ab rocks allow you to use the elasticity of the rebounder in a new, imaginative way. 

How to do it:

  1. Sit at the edge of the mini trampoline with your feet on the ground

  2. Lie down on your back with your hands placed behind your head 

  3. Begin to rock by bringing your knees towards your chest, pushing your stomach and lower back into the trampoline 

  4. Keep your knees at a 90 degree angle as you rock back and forth 

Benefits of ab rocks: 

Ab rocks can be performed as you take a break from all the jumping. They give your core and abdominal muscles a targeted workout and the soft surface is easier on the back than a hard floor, making it a doable exercise for those of all capabilities.

 

Seated bounce

 

Seated bounces are another cardio exercise that targets various muscles in the body. 

How to do it:

  1. Sit at the edge of the mini trampoline with your hips on the mat, knees bent and feet flat on the floor

  2. Using your thighs, push yourself up and begin to bounce 

Benefits of seated bounces:

Seated bounces are a great cardio exercise for beginners or for adding into a warm-up routine. As well as cardio, bouncing in this way also works your upper body, core and thighs, enabling your entire body to feel the benefits. 

In order to increase the difficulty of this exercise and target your core muscles, try lifting one leg or both feet of the ground. Remember to switch sides after a few bounces.

 

Speed bounce

 

Increase the intensity of your workout by adding speed bounces. 

 How to do it:

  1. Start with a steady bounce 

  2. Now, flex your hips so you that you are leaning forward slightly 

  3. Start to bounce faster - you may find the bounces become lower and your stance wider

  4. Swing your arms to work your upper body too 

Benefits of speed bounces:

This exercise is a great way to increase the intensity of any cardio routine, whilst remaining low impact on the knees. By engaging your core and arms, you can create a full body workout.

 

Twists

 

Twists are a popular trampoline exercise as they work the entire body.

How to do it:

  1. Stand tall and firmly in the centre of the trampoline 

  2. Begin a steady bounce

  3. Now, on a bounce twist your legs to one side and your upper body to the other, keeping your core tight and hips straight 

  4. On the next bounce, do this again but in the opposite direction 

Benefits of twists:

As mentioned, twists are an effective full body workout. While the momentum used to bounce is great cardio, your legs, core and upper body are all engaged too. Bouncing on the soft surface makes it a low impact exercise which is easier on the joints and bones. For a high intensity workout, you can speed up the bounces. 

 

Tuck jump

 

Tuck jumps are a popular exercise to do on a trampoline. Although famously performed by gymnasts, tuck jumps are a fun and energetic exercise to add to your workout routine. 

As a more advanced move, this exercise is best suited to advanced rebounders. Alternatively, if you are a beginner you can add a bellicon® support handle to reduce the difficulty as you work yourself up to a more advanced level. 

How to do it:

  1. Start with a steady bounce, keeping your back straight, chin up and core tight

  2. On every other bounce, bring both knees to your chest

Benefits of tuck jumps:

Tuck jumps are a great way to target your core and abdominal muscles. To ensure you’re getting the most out of the exercise, be careful not to lean your chest forward. 

 

Jump squat

 

On or off a trampoline, squats are an effective exercise that many people include in their leg day routines. 

How to do it:

  1. Begin with a steady bounce, with your feet hip width apart

  2. On every other bounce, widen your stance and lower your body until your hips just pass your knees 

  3. Hold that position for a second before coming back up 

Benefits of squat jumps:

Squat jumps focus on building and strengthening the muscles around your legs, hips and glutes. Unlike when performed on a flat, solid surface, squat jumps on a trampoline are much lower impact and easier on the many joints involved. 

 

Trampoline lunges

 

Lunges are a common exercise to perform to target your leg and glute muscles.

How to do it:

  1. Place one foot on the trampoline mat, ensuring your knee is in line with your foot, and keep the other foot on the ground

  2. Step up with the foot that is on the ground, lifting your knee to your chest 

  3. Bring the foot back to the ground 

  4. Take a step back with the foot that is on the trampoline, placing it behind the foot on the ground and dropping your knee until it is just off the floor 

  5. Bring that foot back to the trampoline and repeat the steps 

Note: Remember never to jump from the rebounder directly on the floor! Always halt your bounce to a stable stance and then move your step back on the floor.

Benefits of trampoline lunges:

Lunges build and target the muscles in your legs and glutes, so they are ideal for a leg-focused routine or as part of a full body workout. The momentum being used makes these lunges more intense than regular lunges on the ground, so they can be used as a cardio workout too. 

 

Push-ups

 

Although you’re not technically using your rebounder for this exercise, it can sometimes be difficult to find a sturdy surface that is the right height to perform an incline push-up - luckily, your mini trampoline is just that! 

How to do it:

  1. Holding onto the frame of the trampoline, enter into a push-up position by extending your legs out behind you

  2. Ensure your back is straight and your body forms a straight, diagonal line 

  3. Bend your elbows, bringing your chest as close to the trampoline as possible and then push yourself back up 

Benefits of push-ups:

You may believe that working the muscles in your upper body is a little more difficult on a rebounder but, with a bit of thinking outside the box, nothing is impossible. Therefore, by using your rebounder in this way, you can build the muscles around your arms, shoulders and chest too. 

 

Bouncing push-up

 

Another exercise to add to your upper body workout routine. This time however, you’ll be utilising the elasticity of the trampoline’s surface.  

How to do it:

  1. Placing your hands on the centre of the trampoline mat in a wide position and with your chest facing down, extend your legs out behind you

  2. Using momentum and the elasticity, bounce your upper body up and land with your hands closer together

  3. Bounce again and return to the wider position and repeat 

Benefits of bouncing push-ups:

This is another great upper body workout that uses the trampoline to build the muscles around your arms, shoulders and chest. Bouncing on the softer surface ensures little impact is absorbed by your joints, making it an ideal exercise for all capabilities.  

 

Plank

 

Engaging various muscles in your body, planks are a popular exercise both on and off a mini trampoline. 

How to do it:

  1. Get into a push-up position, chest facing down and legs extended out behind you but, rather than being raised on your palms, place your forearms flat against the mat

  2. Once in the position hold it for 30 seconds, or for as long as possible

Benefits of a plank:

Planks engage and work the muscles in your upper body and your core, making it an incredibly effective exercise to add to your routine. Depending on your level of ability, you can adjust the difficulty of a plank to suit. For example, try lifting one leg at a time or alternate between holding yourself up on your forearms and palms in order to make the exercise more difficult. The soft surface is also easier on the arms than if you were to perform a plank on solid ground, particularly if you are using a bellicon® comfort mat

So there you have it, 13 mini trampoline exercises to try at home, for all abilities and levels. As your health, fitness and strength improves with every bounce, remember that you can replace your bellicon® bungees with stronger ones to ensure your training remains effective. 

With the ability to help you perform full body routines, mini trampolines are the perfect piece of equipment for anyone trying to get fit at home. Discover more about the range of fully customisable bellicon® rebounders here

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