Exercising on a small trampoline is not only safe, low-impact, and effective, but can also be fun and entertaining. Small trampolines can be used inside or outside, and with the wide variety of exercises they can accommodate, your imagination is the limit.
Basic Jumps
It is a good idea to start your small-trampoline session with light, basic jumps. These help warm up muscles and joints before you begin the actual workout. Stand on your small trampoline, with your feet hip-width apart. You can place your hands on your hips, or move them up and down with the movements of the jumps. Moving your arms will warm up your upper body, and increase your heart rate more than simply jumping. Push into the trampoline, and gently jump upward so your feet are only 2-3 inches above the mat. Land with soft knees and hips, then repeat the jump. Spend five minutes doing basic jumps to ensure that your body is sufficiently warmed up.
Heel Taps
Heel taps will gently stretch the back of your legs as you bounce, and require each leg to work harder to support your body weight independently. Stand with your feet hip-width apart. Place your hands on your hips, or move them about for a more intense workout. Push into the mat, and jump to a moderate height. As you start to descend, move your right foot ahead of your left foot, and tip your toes up. When you reach the trampoline, your left foot should make full contact, while only the heel of your right foot does. Immediately, jump back up and switch legs before landing so that the heel of your left foot touches the mat. Perform this exercise for two to five minutes.
Run in Place
This exercise offers the natural movement of running in a much lower-impact setting than traditional jogging. You can perform this exercise at the pace of a nice, easy jog, or a hard, intense sprint. Stand in the middle of the trampoline, then begin to pump your arms and legs in a running fashion. Adjust the intensity with which you move based on the length of the exercise. For instance, move at low intensity for five consecutive minutes, or perform intense bursts for 30 seconds, switch to a lower intensity for 30 seconds, then repeat the high-intensity burst. Perform some form of this exercise for a total of three to five minutes.
Torso Twist
The torso twist offers an effective way to target your core muscles, specifically your obliques. Stand in the middle of your trampoline, with your feet hip-width apart. Extend your arms straight out to your sides. Push into the mat to jump upward. As you jump, rotate your hips and legs to the left, and then square them back up with your torso before you land. Repeat the movement to the right. Your torso should maintain the same position throughout this exercise, and always face the same direction. All of the movement should come from your hips and your abdominal muscles. Perform 10 repetitions to each side, and perform several sets throughout your workout. Use only controlled movements, because jerky or ballistic movements could result in injury to the lower back.
Knee Raise
The knee raise targets the abdominal muscles, as well as the muscles on the front of the thigh. Stand in the middle of your trampoline, with your feet hip-width apart. Extend your arms straight out to your sides. Push into the mat and jump upward. As you jump, drive your right knee upward as high as you can, and reach across your body to touch it with your left hand or elbow. Land on both feet, then drive your left knee up as you ascend, touching it with your right hand or elbow. Repeat this movement eight to 10 times per side, and perform four to five sets throughout your workout.
Jumping Jacks
Jumping jacks have been a staple exercise of gym classes for decades, and are much easier to perform on a trampoline than on a hard gymnasium floor. Stand in the middle of your mat, with your feet hip-width apart and your arms at your sides. Push into the trampoline, and jump upward as high as you can. As you ascend, spread your legs and arms out as wide as possible, then bring them back together before you land on the mat. Jump immediately back up to repeat the exercise. Complete three sets of 15 to 20 repetitions, or perform them continuously for three to five minutes.
Shadow Boxing
Shadow boxing will really get your heart rate elevated, and offers an intense workout on a small trampoline. Stand on your trampoline, with your feet apart, and one foot slightly ahead of the other. Push into the mat and begin to jump up and down. As you jump, start throwing punches. Mix up your punches with jabs, upper-cuts and hooks. Remember to breathe with the punches. The goal with this exercise is keep your upper and lower body in continuous motion. Try shadow boxing for three to five minutes at a time, and repeat the exercise two to three times throughout your workout.
References
- Better 4 Fitness: Mini Trampoline Exercises More Than Just Bouncing
- "Rebound Exercise: The Ultimate Exercise for the New Millennium"; Albert Carter; 2005
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