Mini trampolines provide a great form of aerobic exercise. There are many different exercises that can be performed on a mini trampoline that can provide the user with a high intensity workout without putting a lot of pressure and impact on the joints and lower back. Mini trampolines are used by children and adults at all ages and fitness levels. Trampoline exercises offer many health benefits that include improving coordination, muscle tone and cardiovascular endurance.
Step 1
Clear the area around the mini trampoline. Make sure it is on a level surface and properly assembled. Consult your trampoline's assembly instructions if you are unsure of its safety.
Step 2
Warm up with light bouncing for about five minutes. Stand in the center of the trampoline with feet shoulder-width apart and hands on your hips.
Step 3
Incorporate different jumping exercises--running in place, twisting from side-to-side, scissor jumps and jumping jacks--for one-minute intervals.
Step 4
Run in place by lifting one knee at a time to waist height. Alternate each leg and pump your arms in a back and forth motion, keeping your arms at a 90-degree angle. Land with feet flat to prevent ankle injury.
Step 5
Stand with thighs together and twist at your waist from left to right. Keep arms at a 90-degree angle and move your arms in the opposite direction that your legs turn. Maintain a tight core.
Step 6
Perform scissor jumps by placing arms by your side. Extend your right leg out in front of you while extending the left leg behind you. Alternate between legs in a back and forth motion while moving arms in the same motion. Land with feet flat and knees slightly bent.
Step 7
Execute jumping jacks by standing with feet shoulder-width apart and arms by your side. Jump out with both feet and land with feet flat; bring your arms straight up overhead. Jump back to your start position and bring arms back down by your side.
Step 8
Jump for 20 to 30 minutes. As you progress and become more comfortable, gradually increase your workout time. Cool down for two to three minutes with the same light bouncing your performed during the warm up.
Tips and Warnings
- Store the mini trampoline in dry places to prolong the life. Use your trampoline in well lit areas and always keep the trampoline surface dry.
- Do not allow persons weighing more than 250 lbs. to jump on the mini trampoline.
Things You'll Need
- Mini trampoline
Member Comments