Mini trampolines provide fun and effective aerobic exercise while enhancing balance and coordination. The trampolines, also called rebounders combine the best aspects of high- and low-impact aerobic activity. They enable large-muscle, dynamic movements, but their pliable surfaces soften the landing and provide less stress on the joints. Mini-trampoline technique differs from traditional trampoline training, which emphasizes the upward movement of the jump. Rebounding focuses on the eccentric or landing phase, which requires you to bend your knees and increase hamstring activation. Maximize mini-trampoline benefits by using it for muscle toning. The trampoline skirt is an unstable surface, which adds a balance challenge to your basic leg, abdominal and upper body workout.
Mini Trampoline Aerobic Exercise
Step 1
Stand at the center of the mini trampoline, with your feet in parallel alignment. Bend your knees, push your heels into the trampoline skirt and begin a low bouncing movement. Establish a rhythm, and then begin jumping forward and back and side to side.
Step 2
Open and close your legs and perform jumping jacks. Raise your arms to shoulder height as your legs open.
Step 3
Jog in place on the mini trampoline as you extend and bend bend your arms above your head.
Muscle Toning on a Mini Trampoline
Step 1
Stand at the center of the mini trampoline. Bend your knees, shift your weight toward your heels and perform eight squats. Lift one leg with a bent knee and perform eight one-legged mini squats on each leg.
Step 2
Place one foot on the trampoline skirt and the other foot on the floor. Stand in an upright position. Lunge by bending both knees, lifting your rear heel from the floor. Perform 10 repetitions on each leg.
Step 3
Sit on the trampoline skirt with your knees bent and your feet on the floor. Contract your abdominal muscles, lift your feet and begin bouncing while balancing on your butt. The higher you lift your legs, the more you will feel the exercise in your abdominal muscles. Try to maintain the bounce for at least one minute.
Step 4
Put your feet on the mini trampoline skirt and your hands on the floor. Bend your elbows and perform 12 push-ups.
Tips and Warnings
- Sustain your aerobic segment for at least 20 minutes. Prevent boredom by making this a circuit training workout. Keep a set of weights nearby, and intersperse two-minute resistance training exercises with aerobic activity. Some mini-trampolines come with stabilizing bars, which help people with severe balance issues. Music is motivating during a mini trampoline workout. Experiment with different musical themes, and adapt the jumping movements to the theme.
- Check with your doctor before starting a new exercise program. Cool down for at least three minutes before letting your head drop below your heart. Check the mini trampoline springs before you start jumping. If a spring is damaged, do not use the apparatus.
Things You'll Need
- Sturdy aerobic shoes
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