Exercises to do on the trampoline range from flips to basic jumps. Because trampoline exercises are low-impact exercises, they can be performed by individuals with joint or back problems. While trampoline exercises are specifically designed to improve your cardiovascular health, they can also indirectly improve your flexibility and balance.
High Bouncing
This exercise is designed to boost your heart rate as well as improve your jumping ability. Stand in the middle of a trampoline with your knees slightly bent and both of your arms at your sides. From here, start jumping as high as you can for 10 minutes. Bend at the knees as you land on the trampoline to help reduce the impact on your knees. Try to make each jump consistent and fluid as you are performing the exercise.
Slow Bounce
This slow bounce exercise can be used as a warm-up at the beginning of an exercise routine or if you are just learning how to bounce properly on a trampoline. Stand in the middle of trampoline with your knees bent and your arms extended at your sides for balance. With your legs 6 to 8 inches apart, bounce on the trampoline at a consistent pace without your feet leaving the trampoline. As you rise up, keep your toes on the trampoline for the duration of the exercise. Repeat until fatigued.
Jogging Exercise
This jogging exercise is designed to help you reduce your weight as well as improve your cardiovascular health. With your feet shoulder-width apart, place both of your hands on your hips and begin bouncing on the trampoline. Once you start bouncing, begin moving your legs in a basic jogging motion, rapidly moving both of your arms while simultaneously moving your legs. After 20 seconds, return your jog back to the original bouncing motion you were in.
Hamstring Curls
This hamstring exercise will help you tone your quadriceps as well as your hamstring muscles. Stand in the center of a trampoline with your hands on your hips and your knees slightly bent. From this position, begin bouncing while shifting your weight from the left to right. With your right leg, bend at the knee until your right foot is on your buttocks. Bounce 20 times before placing your right leg back down. Repeat with your left leg.
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