What are Some Trampoline Exercise Ideas?

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  • Written By: Betsy D. Williams
  • Edited By: Lucy Oppenheimer
  • Last Modified Date: 04 September 2019
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Trampoline exercise is a great way to stay fit. It is much easier on the joints than walking or jogging on a hard surface. Additionally, most trampoline exercises can be done on a backyard trampoline or a mini trampoline, making them very convenient for trampoline owners.

It is important to consult your physician before making significant changes to your normal routine. Trampoline exercise may look easy, but if you have any health problems it can be dangerous. You also should warm up and cool down with slow, progressive movements and stretches before exercising at a faster pace.

A lot of the movements in trampoline exercise are based on movements one has traditionally done, or would naturally do, on a trampoline. This makes them very easy to follow. Some great trampoline exercises to try include:

1. The contact bounce. Stand with your feet shoulder width apart and knees slightly bent. With your hands on your waist, begin bouncing slightly until you get used to the bounce.

2. The foot tap. Bounce while shifting your body weight from one foot to the other.

3. Hamstring curls. This is similar to the foot tap except that you bounce on one foot while bringing the other foot up to your buttocks, alternating sides.


4. Side to side. Put your feet together and bounce by shifting your weight from one side to the other.

5. Walking or jogging in place. Simply walk or jog in place, making sure to move your arms.

6. Jog bounce. Jog in place while slowly counting to ten then continue to jog but bounce twice on one leg and alternate legs.

7. Jumping jacks. Converting this move from a floor exercise to a trampoline exercise eases the pressure on your knees. Remember to be careful to maintain your footing, especially on a mini trampoline.

8. Twist bounce. Gently bounce with your feet in the center of the trampoline while twisting your body back and forth.

9. Heel-toe bounce. Stand with your feet close together and begin to bounce. Bring your left foot forward during the bounce, touching your heel to the mat while also briefly raising your left arm up in front of you. Alternate sides. Moving your arms as well as your legs is a pretty sure way to get your heart rate up.

If you try trampoline exercise, you are likely to become hooked. It is easy enough for most people, but can also be as challenging as you'd like depending on how long you stay on the mat. Perhaps the best advantage to this type of exercise is that it is generally low impact.


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Discuss this Article

Post 4

@empanadas - There are a lot of trampoline exercise videos out there that help maximize the benefits of a Cardio work out. I'm definitely with you on the Cardio sentiments, but many people forget to tone their bodies as well, which you can also do on a trampoline, but I recommend doing some floor exercises for that personally....

Post 3

@ChickenLover - I think a lot of people forget to consider jumping about on a trampoline as exercise. These jumping trampoline exercises listed above are great sources of Cardio, which definitely helps to burn off fat. Good luck to you and your family on staying in that after school jumping mode!

Post 2

@babyksay - I know what you mean. We have had a trampoline for about a year now and aside from the original squeal of delight from my kids, they haven't been on it since. So I thought that maybe I would develop a trampoline exercise program for myself and my kids and we now go out there everyday after school. It's a great way to exercise, but more than that we are having family time, we're having fun, but most of all, we are becoming much healthier.

Post 1

These are some great suggestions. We recently purchased a trampoline exercise DVD, but I hate it. The moves listed in this article are so simple that I could probably get my whole family involved in a game. Cardio is the best way to burn fat, I think, and having a trampoline is great, but you got to use it to reap the benefits!

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