Mini trampolines provide a convenient form of total body exercise. Beginners to advanced athletes can utilize them for cardiovascular and strength training. Exercising on the trampoline, also known as a rebounder, imparts numerous health benefits, including reduced risk of heart disease, lowered cholesterol and normalized blood pressure. Performing high-intensity mini trampoline exercises can also improve insulin sensitivity, according to the Journal of Applied Physiology. Most mini trampolines are affordable and portable, making them an ideal piece of home exercise equipment. Incorporate rebounding exercises into your workouts to create a balanced fitness program.
Practice general safety when exercising on the mini trampoline to avoid injury. Always check with your health care professional before beginning any new fitness program.
Heel-Toe Bounce
The heal-toe bounce effectively vamps up the cardiovascular system and burns calories. Mini trampoline exercise improves aerobic fitness and fosters weight management, according to Freedom Spring. After a basic bounce has been mastered on the mini trampoline, try the heel-toe move. Begin with a standard bounce and as you land, put your right foot forward and place your heel on the surface. Raise your right arm up simultaneously, and then return to the basic bounce before repeating on the other side. Improvise the arm movements to add variety. Modify this exercise to suit your needs. A beginner can perform slow, gentle bounces, and an advanced exerciser can increase the tempo.
Pushups and Crunches
The mini trampoline offers a unique twist on traditional strength training moves. Work the chest area by performing push-ups on the trampoline. Get into a plank position and securely place your hands on either side of the mini trampoline. Lower your body until your elbows have reached a 90-degree angle. Maintain balance and form throughout the entire move.
Performing crunches on the mini trampoline eases the back discomfort that sometimes occurs from doing crunches on hard surfaces. Crunches effectively target the abdominal region and tighten the core. Lie on the trampoline with your hands loosely placed behind your head and your knees bent. Crunch up toward the ceiling and exhale as you contract your abs on at the top of the crunch. Perform three sets of 20-30 reps.
Bounce-Punch Combo
Activating more muscles into an exercise will create a more intense, calorie-burning workout. The bounce-punch combo incorporates many of the major muscle groups, including the arms, shoulders, abs and legs. Perform a basic bounce from side-to-side. As you jump to the right, jab with your left hand. Quickly repeat on the other side. Keep your core tight throughout the workout to fully engage your abs. Add various punches, such as hooks and uppercuts, to spice up the workout. To work the glutes during this move, contract them tightly as you land after each bounce.
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