There are so much to like about mini trampolines. They are low impact and don’t take up space. And best of all, they make you feel youthful! A mini trampoline workout is more than bouncing around, though. Check out this list of simple to challenging moves that you can do with this versatile equipment!
Trampolining Form and Safety
OK, it may look like playtime, but trampolining is like any other exercise. You have to do it with the correct body posture to enjoy its rewards safely. So, before you start, make sure to remember the following:
- Stand straight and keep your feet apart and your core tight.
- Bend your knees slightly, making sure that you align them with your feet and hips.
- Always jump at the centre, and avoid jumping close to the trampoline’s edge.
Aside from these reminders, make it a habit to check mini trampolines for tears or damages. Fix or replace any worn-out parts when needed. Proper workout gear is also essential. Make sure it’s free from any embellishments that might fall off. Remove footwear and socks (or wear non-slip trampoline socks). Lastly, avoid wearing hats or jewellery and empty your pockets.
Exercises with Mini Trampolines
You may think that the health benefits of trampolines are only on your lower body. But with so many mini trampoline exercises and variations, you can work out your entire body with this one equipment. Here are a few options you can add to your trampoline routine.
Jogging on the trampoline is a great starting point. This move can help you get a feel of the bouncy net. And while you can jog with leg bounces only, you can move your arms in time to warm up your upper body, too.
- How-to. Begin with your feet apart and back straight. Then bring one knee up then the other to start jogging on the spot. When ready, swing your right arm as you raise your right leg, then do the same with your left arm and leg. Keep jogging in place for about 2 minutes.
- Variation. Here’s a fun way to step up this rebounder exercise: imagine jogging on top of hot coals. Lift your legs alternately in quick successions. We call this movement hot feet, which is excellent for the legs and calves. Turn it into a high-intensity exercise by doing it for 15 seconds before switching to 30 seconds of rest or steady jogs.
2. Jumping jack
We all know this popular calisthenic move! It’s often part of our warm-up exercises as it conditions the whole body before a cardio routine. When you take jumping jacks to your mini trampoline, the net absorbs all the stress or impact, making them less jarring to your joints.
- How-to. Start by steadily bouncing on the trampoline mat, moving your legs together and apart alternately. Now, move your arms in time of your bounce. Swing them above your head with your legs apart. Then bring them back down as you put your legs together. Repeat for about 2 minutes.
- Variation. Speed up your jumping jacks if you want to include them in your intense cardio exercise list.
3. Squat jump
Squats are excellent exercises to strengthen your leg, hip and glute muscles. Adding jumps to your squats makes the movement extra powerful! Similar to jumping jacks, squat jumps on a mini trampoline are low-impact exercises for the joints.
- How-to. Position your feet apart and facing forward, then start with a steady bounce. Next, bend your knees into a squat stance. Then push off the balls of your feet into the air and land to your starting position. Hold this form for a second before jumping again. Try doing 15 squat jumps for three rounds.
4. Ab twist
If you prefer doing cardio exercises for stronger obliques, the ab twist is a fabulous addition to your trampoline routine. Aside from toning your midsection, this move also targets your legs and upper body, which increases your heart rate and burns calories. It’s ideal to start this exercise with a gentle bounce before gradually speeding up your pace.
- How-to. Stand at the centre of your mini trampoline, bouncing steadily. While bouncing, turn your upper body to one side and your legs to the other. Now, repeat the same move in the opposite direction. Make sure to keep your core tight and your hips straight with every bounce twist. Next, add your arms and swing them in time of your body twists. Keep exercising your ab for 2 minutes.
- Variation. Instead of bouncing steadily, try jumping higher with your knees bent, similar to a surfing stance. Perform your jumping ab twist variation twice in one direction before switching to the other.
5. Tuck jump
Mini trampolines are perfect even for intense exercises. One of which is the tuck jump, which targets your core and abdominal muscles. Tuck jumps require leg control and some practice to pull off, so it’s more suitable for advanced rebounders. However, for beginners, you can always use the support handle accessory on your trampoline for stability.
Aside from an adjustable handle, it also includes resistance bands for working out your arms and shoulders.
- How-to. Start bouncing steadily on your trampoline, with your feet slightly apart, back straight and core tight. Now, position your body on a quarter squat, then jump into the air, bringing your knees to your chest. Try this exercise for 30 seconds before switching to a steady bounce.
Mini trampolines are not only for rebounder workouts. You can also use them as a stable base for doing push-ups. This movement is fundamental, but it can be hard to do without the ideal surface height. A mini trampoline can solve your push-up woes and help you get toned shoulders and chest in the process!
- How-to. Hold the frame of your trampoline with both hands, then carefully position your body into the push-up stance. Keep your back straight, making sure your body is in diagonal form. Now, bend your elbows and move your chest towards the trampoline, then push back up.
- Variation. Level up this doable exercise with a bouncing push-up variation. Here, place your hands at the centre of the mat. Now, use the elastic net to bounce your upper body up before landing with your hands. Another variation is the plank. On a push-up stance, place your forearms on the mat. Then hold this position for 30 seconds or more.
7. Side lunges
Lunges are yet another excellent exercises to add to your glute and leg-focused workouts. Here, you’ll be having one foot on the mat while the other stay on the ground. The added resistance of the bouncy mat makes this simple exercise more challenging. Try speeding up your lunge pace for a good cardio workout.
- How-to. Stand at the side of the trampoline, then place one foot at the centre of the mat. The other foot stays on the ground. Place your hands at your hips. Now, press your foot down on the mat as you bend your knee. Make sure to keep your other leg steady and diagonal as you push. Repeat a few times before switching to the other side.
- Variation. The bob-and-weave exercise is a combination of a lunge and squat. Start by standing on the mat with your feet wide apart. Bend your arms towards your chin with closed fists. Then bend down in a squat position. Now, push your body up to the side with one leg, then return to a squat stance before pushing up to the other side.
Keen to start your fun trampoline workout at home? Check out this buying guide and reviews of the best mini trampolines in Australia!
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