Exercising on a trampoline has been known to improve cardiovascular fitness as well as strengthen bone density and muscles. But not everyone has room for a trampoline in their yard so the next best option is a rebounder trampoline.
What Is a Rebounder?
If you ever played on a trampoline as a kid or took gymnastics classes, you'll probably know what a rebounder is — a trampoline, only smaller. This small piece of equipment is portable and can be moved to any room in your house, or even outside.
These are our top 10 picks to get you started. But as you build confidence you can start to experiment with other movements.
1. Trampoline Prances
- Stand on mini trampoline with your feet 15cm apart.
- With your hands on your hips and knees slightly bent, bounce on the heels of your feet
- For every bounce, raise your right and left knees to hip level alternatively.
2. Trampoline Squats
- Stand on your trampoline with your feet together and arms at your sides.
- Jump up, spread your feet wider than your shoulder width, and land in a squat position with your knees bent and thighs parallel to the ground.
- Your arms should be placed straight in front of you.
- Relax when landing. Landing on a locked knee can cause too much impact in the knee and hip joints.
It engages your entire body, not just the legs. Your arms, shoulders, core and back muscles will also get a workout. The feet are together throughout the exercise.
- Take a firm stance on the trampoline.
- On the first bounce, rotate your legs to one side and rotate your upper body to the opposite side.
- On the second bounce, change the sides. Thus the legs and arms will go in opposite directions. At the beginning, start this exercise at a slower pace and gradually go faster.
- As you bounce, keep your abdomen tight and the hips neutral.
4. Single-Leg Bounces
This is one of the simplest skills you can perform on a trampoline that has profound benefits in developing light footwork, strong ankles, and athletic balance.
- Taking a hip-width stance, bounce on one leg.
- Switch legs to ensure that both of your legs are being worked out.
- Make sure that your knee stays in line with your toes and does not “collapse” inwards.
5. Single Leg Squats
This is a great way to develop leg and hip strength, and stabilizing the lower body parts.
- Stand on the trampoline on one foot.
- Keeping the knee in line with the toe and the back flat, lower your hips as far as you can without collapsing your knees.
- When performing a single-leg squat, avoid the knee collapsing inwards. Keep your back as flat as possible – you can put your hands out in front of you to keep balance.
6. Back and Forth
This exercise has two steps.
- On the first bounce, place one foot forward and the other back.
- On the second bounce, switch the feet.
- You can use your arms as well. For example, when your LEFT foot is in front, raise your RIGHT arm up to shoulder height and vice versa.
7. High Knee Lifts
High Knee Lifts is like a bit more challenging and intense jogging. This exercise is great for the calves, quads, as well as the lower abs.
- To do the High Knee Lifts, you will need to lift your knees higher than you usually would when you are jogging.
- Maintain your thighs parallel to the floor.
8. Single-Leg Hip Thrust
- Take a firm stance on the trampoline.
- Raise one leg until the thigh is parallel with the mat.
- Keeping your back flat and your knee in line with the toes, bend forwards at the hips – as far as possible.
- Reverse the movement by hinging at the hips and pushing the knee.
- During the movement keep your back flat and fall on the heel. When lowering, focus on hinging the hips
- It is a great way to add balance and stability by strengthening various muscles surrounding the knee and hip.
9. In and Out
Do a little bit of warming up before you start this exercise.
- Spread your feet about should width apart on the first bounce.
- Pull them together on the second bounce.
- Repeat the steps as you plan and desire.
10. Jumping Jacks
Jumping Jacks is an addition to In and Out exercise.
- Your arms should go up on the out bounce.
- Your arms should go down to your sides on the in bounce.
- Raise your arms as much as you are comfortable with. Some raise their arms to shoulder height, some even raise them up above their heads. Do as you feel fine with you.
Bonus – Strengthening Core and Speed
As you get used to basic trampoline exercises, and gain confidence, you can plan advance level exercises on a trampoline. Some of them are explained below. These exercises are of high intensity and provide a great combination of strength, speed and power. You can try them if you are expecting to burn calories, improve conditioning and boost performance.
11. Tuck Jump
The tuck jump involves performing a tuck at the top of a high jump.
- At the top of your jump, the knees are brought to the chest, with the arms wrapped around the legs, before returning to a perfectly straight position.
- Your jump should be straight and as high as possible.
- Pull the knees up and squeeze your abdomen.
12. Pike Jump
- Jump high on the trampoline, bring the legs up with the toes pointed forward and reach forward to touch your toes.
- It will create a triangle shape at the top of the jump.
- Bring the legs up first, and then reach forward.
13. Straddle Jump
The straddle jump is easier than any other form of straddle, and is a great way to start strengthening the muscles, and developing mobility.
- Jump high on the trampoline.
- At the top of the movement, bring the legs up and wide with the toes pointed forward.
- When the legs have reached the high and wide position, lean forward to touch the toes.
- Keep your legs straight when you are at the top of the movement.
14. Footwork Drills
Footwork drills on a trampoline develop strength and stability in the feet, ankles and knees. It burns calories and strengthens the legs and hips.
- Run on the trampoline, moving your feet as quickly as you can, while staying tight through the core.
- Keep the core and arms tight to the body, and pump the arms like you’re sprinting.
- Remain light on the feet and move with a rhythm.
- Keep your hips tight in the same position and allow your feet to spend a little while on the trampoline mat.
15. Bicycle Crunches
- Lie face up and place your hands behind your head, supporting your neck with your fingers.
- Have your abs tucked in and the small of your back pushed hard against the rebounder.
- Lift your knees in toward your chest while lifting your shoulder blades off the rebounder.
- Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.
- Switch sides, bringing the right elbow towards the left knee.
- Alternate each side in a pedaling motion
Aim to do 40 to 45 minutes a day on the rebounder. You can split this up into 15 minutes 3 times a day or 20 minutes in the morning and 20 minutes in the evening. For very busy people 10 minutes daily workout can make a big difference!
We'd love to hear how your workouts go!
Learn more about the Springfree Rebounder here.
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