Mini trampoline exercise routines can offer a simple form of exercise. Since it's low-impact and the mat provides some support, most anyone at any fitness level can use this form of exercise. Performing a series of exercises of a mini trampoline can assist with weight loss and improve overall health as well as build muscle strength. For the best results, follow a regular exercise schedule and vary your workout with the the different exercises recommended by some of the mini trampoline manufacturers.
Warming Up And Cooling Down
Warm up before exercising and cool down after exercising with a series of stretching exercises. Choose exercises that stretch the upper- and lower-body muscles. Health organizations, such as the Women's Heart Foundation, recommend using stretching exercises that involve the neck, shoulder, arms, fingers, triceps, ankles, calves, quadriceps and hips. Perform your warmup and cooldown exercises on the floor or on a mat near the mini trampoline.
Frequency And Repetitions
For the most benefit, exercise on your mini trampoline most days of the week. Start with three to five days per week with the goal to work up to six or seven. Complete each warmup and cooldown exercise in a set of 10 repetitions. Hold each stretch for about 10 to 30 seconds. For the bouncing exercises, start with one set of 10 repetitions and add more sets as your endurance increases.
Bouncing Exercises
Start off with a slow bounce with your feet shoulder-width apart. Keep your knees bent and your hands on your waist. Start bouncing, but do not let your feet leave the mat. As you feel comfortable, progress into more movement. While bouncing, tap one foot at a time out to the side. Alternate and bring each foot up behind you to touch the same side buttock. Place your feet together and bounce from one side of the mini trampoline to the other. Add in some jumping jacks when you feel stable enough working out on the mini trampoline.
Jogging And Walking Exercises
At the beginning of your workout, you can start with a walk on the mini trampoline to start to raise your heart rate and loosen your muscles for more intense exercise. Swings your arms as you walk just as you would if walking outdoors. Keep your feet close to the mat, barely lifting them off or just lifting each heel. Progress to jogging when you feel comfortable. Lift each foot off the mat at a fast pace and move your arms as you do when jogging.
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