Exercising on a trampoline, or rebounding as it is also known, provides an effective cardiovascular workout and helps build your aerobic fitness. There are a number of health benefits associated with rebounding exercises, such as an improved circulatory system and more efficient lymphatic circulation. Before beginning any trampoline exercise, always make sure you have enough room around you and above you if exercising indoors. Double check that the trampoline is assembled correctly and stands on a flat and sturdy surface.
Knee Raises
Stand in the center of the trampoline and begin to jog in place. Once a steady rhythm is established, begin to lift your knees up as high as you can while staying in rhythm. As one knee comes up, bring your opposing hand or elbow toward the knee for a quick touch. Exhale when bringing a knee up and inhale as you bring it down. Build up your pace without sacrificing form or your body's syncopated rhythm. Perform knee raises for 45 seconds then rest for 30 seconds. Repeat two to three times.
Bicycle Crunch
Lie in the center of the trampoline on your back and place your fingertips lightly behind your head. Elbows point out and away from your body. Form a 90-degree angle with your legs, bending at the knees. Your feet are in the air and your lower legs are parallel to the floor. Begin the exercise by straightening your left leg and simultaneously rotating at the waist to bring your left elbow toward your right knee. Focus on squeezing your abdominals rather then pulling your upper body in. Reverse the movement and switch to your other side. This completes one repetition. Perform two to three sets of 15 to 20 repetitions.
Star Jumps
Star jumps are basic jumping jacks and a staple aerobic trampoline exercise. Stand in the center of the trampoline with arms at your sides and feet together. Jump and bring your hands together above your head and your feet out to your sides. Be sure your feet land on the jumping surface of the trampoline and not on the frame. Build a rhythm, exhaling as your arms go up and inhaling as you bring them down. Keep good form and control the movements of your extremities. Perform the exercise for 45 seconds and repeat two to three times.
Member Comments