A trampoline is a great way to have fun, stay active and keep the children occupied. A trampoline also provides a low-impact aerobic workout that's gentle on joints and muscles. "Jumping on a trampoline is very beneficial for increasing the density of the bones and preventing fractures and the development of osteoporosis," says Dr. Peter Wang. Consult with your physician before starting a new exercise program.
Warm Up
Start with your feet shoulder-width apart. Gently push your weight down on the trampoline until the trampoline pad springs back up. Continue bobbing gently on the trampoline until your muscles feel warmed up. To warm up your core muscles, sit in the center of the trampoline and place your forearms down by your sides for stability. Bob your bottom gently on the trampoline using only your center muscles
Now Jump
Once your muscles are warmed up, move toward the center of the trampoline and start jumping slowly and low until you are comfortable with the response of the trampoline springs. Lift your feet with each jump. "Women's Health" magazine says you can burn 100 calories by jumping on a trampoline for 29 minutes. To torch more calories, try doing jumping jacks. The trampoline provides a gentler surface to perform this exercise on, making it easy on the knees. Other typical workout routines to try on a trampoline include running quickly in place, boxing -- throwing a punch or jab with each jump -- and bicycle crunches, which consist of lying on your back in the center of the trampoline while kicking your legs as if riding a bike.
Twist It Up
Take jumping a step further and try twisting or turning your body once you are in the air. Throw out a kick, crunch your knees or wave your arms wildly. Not only is this exercise fun, it also helps tone those areas. To work your thighs, hips and stomach, stand in the center of the trampoline with your legs slightly wider than your hips and your hands placed in front of you. Like a linebacker getting ready for a block, bounce lightly side to side, placing your weight on each foot. Jump higher once you feel comfortable with this exercise.
Advanced Techniques
For an aerobic workout, try kicking up your knees as you jog in place on the trampoline. Start off slowly and build up speed once you are comfortable. Start with 50 bounces and work your way up to three to five minutes. Don't forget to return to just jumping to cool down. To make jogging in place a little more challenging, try matching your left elbow with your right knee and vice versa with each jump. This exercise routine helps improve your balance and coordination. To feel the burn in your hamstrings, butt and triceps, bounce lightly in the center of the trampoline with your hands in front of your chest for balance. Bend your left leg behind you as if you were to kick your behind, placing your weight on one foot. Bounce back down with both feet and switch to the right leg, bending it back to your behind and placing your weight on your left foot. Switch and repeat for 15 minutes.
References
- JumpSport Trampolines: Jump the Pounds (and Stress) Away
- Women's Health: 100 Ways to Lose Weight Fast
- Health Benefits of Jumping on a Trampoline
- Trampoline Jumpers: Trampoline Exercise Routines
- Better 4 Fitness: Mini Trampoline Exercises - Tips to Vary Your Workout
- Exercise and Flexibility: Trampoline Exercises
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