Mini-Trampoline Exercises

Mini-trampoline exercises, often referred to as rebounder exercises, provide moderate aerobic exercise with many healthy benefits. The acceleration and gravity your body's cells experience during mini-trampoline exercises can stimulate your lymphatic system and boost your immune system, according to Minna Lessig on the CBS Early Show. These low-impact exercises put minimal stress on your joints. Engage your core muscles during all mini-trampoline exercises by keeping an upright posture with your back straight.

Beginner Bounces

If you have osteoporosis or are recovering from an injury -- or if you're simply new to trampoline exercises -- begin by bouncing gently up and down without letting your feet leave the surface of the trampoline. Keep your feet about shoulder-width apart, and bend and straighten your legs in an alternating rhythm to bounce continuously. Try bouncing for five minutes at a time, and then for longer periods as you get more comfortable.

Jumping

Jumping off the surface of the trampoline repeatedly provides a slightly more intense aerobic workout than the beginner bounces. Center your body on the trampoline's surface and keep your feet about shoulder-width apart. Bend your knees and then lift both feet off the trampoline's surface. Jump continuously for at least five minutes at a time.

Arm Circles

Work your upper body while you jump by making circles in the air with your arms. Begin by stretching your arms out perpendicular to your legs. Move them around in small circles and progress to larger circles. Continue moving your arms throughout your workout.

Running

For a slightly more intense workout than jumping, try running in place on the trampoline. Add difficulty to this exercise by lifting your knees as high as you can with each step, or by kicking your feet back to your bottom with each step. Running in place on a trampoline provides a low-impact alternative to running on hard ground, giving relief for runners with shin splints.