Simple Rebounder Exercises

Rebounder exercises on a mini trampoline provide a wide range of health benefits. The moderate aerobic workout can help you lose or maintain weight and boost your energy levels. Landing repeatedly on the trampoline's flexible surface can help you improve your balance and stability. In the book "Jumping for Health: A Guide to Rebounding Aerobics," Morton Walker suggests that these exercises can improve oxygen circulation throughout the body, promoting relaxation and stress relief.

Gentle Bouncing

This beginner exercise allows you to get used to the feeling of bouncing on the trampoline without lifting your feet from the trampoline's surface. Center your body in the middle of the trampoline with your feet shoulders-width apart. Move your body up and down by bending your knees. Keep your feet flat on the surface of the trampoline. Beginners should bounce for about five minutes at a time to start, then work up to longer workouts.

Jumping

Once you feel comfortable on the trampoline, progress to basic jumping. Jump on the center of the trampoline, with your feet shoulders-width apart. Jump with both feet at the same time at first, and then try jumping on one foot at a time. Exercise your arms as well by performing arm circles or forward punches as you jump. Jump for five minutes at a time to start, and then progress to longer rebounding workouts.

Running

Jogging in place on the trampoline provides a more vigorous aerobic workout. To increase the difficulty of the workout, lift your knees as high as you can with each step, or kick your feet up toward your buttocks. Pump your arms in an exaggerated motion to work the upper body as well. Maintain an upright posture with your back straight and your core muscles engaged.