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Can I Work My Abs on a Trampoline?

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Can I Work My Abs on a Trampoline?
Don't let your kids have all the fun! Photo Credit Mark Bowden/iStock/Getty Images

A trampoline isn't just for kids' play in your backyard. These bouncy platforms can make for a solid cardio, flexibility and power workout, as shown by the trampoline fitness centers popping up all over the country. Trampolines get your heart pounding, but are gentle on the joints.

Ab exercises may be part of a comprehensive trampoline fitness program. Of course, you can lie back on the tramp and crunch like you might on solid ground, but creative options on the unstable surface take your ab workout to new levels of intensity.

Warm up before you attempt these moves with just a few minutes of jumping jacks and high knees on the tramp.


This is similar to a standard crunch, but lifting your legs on the bouncy surface offers just a little extra instability.

Step 1

Lie on your back in the middle of the trampoline. Reach your legs up toward the ceiling and place your hands behind your head.

Step 2

Raise your head neck and shoulders toward your legs to create a "U" shape. Release back to the mat. Feel your belly button crunch toward your spine as you lift and resist the urge to rock the backs of your hips off the trampoline.

Step 3

Repeat for 15 to 20 repetitions.

Power Bounces

This uses the bounciness of the trampoline to challenge your stability.

Step 1

Sit in a cross-legged position in the middle of the trampoline.

Step 2

Bounce up into a straight up-and-down standing position.

Step 3

Land back down in a seated position. Bounce for 30 to 60 seconds.

An at-home trampoline model makes your workout convenient.
An at-home trampoline model makes your workout convenient. Photo Credit y-studio/iStock/Getty Images

Bicycle Crunches

The American Council on Exercise names this move the most effective exercise for training your rectus abdominis -- the front of your abs -- and second only to the captain's chair for training your side obliques. It can be just as effective on a trampoline, as it is on solid ground.

Step 1

Lie on your back on the middle of the trampoline. Lift your legs up and bend your knees so they are balanced over your hips. Place your hands behind your head.

Step 2

Extend your left leg and bring your left shoulder and right knee together. Repeat on the other side by extending the right leg and bringing the right shoulder and left knee together.

Step 3

Continue to alternate 16 times.

Plank Mix Up

This move activates your transverse abdominis, deep inside your abdomen, to help with stabilization, posture and jumping power.

Step 1

Get into a forearm plank in the middle of the trampoline.

Step 2

Use control to rise up to a high plank with your hands under your shoulders.

Step 3

Return to the forearm plank. Alternate for 30 to 60 seconds.

Read More: The 41 Hardest Ab Exercises

Tuck Jumps

You'll blitz your butt and thighs as you jump, but the tucking action forces stabilization and flexion from your abs.

Step 1

Start bouncing on the trampoline to get momentum.

Step 2

Rebound off the surface and pull your knees to your chest and your chest to your knees. You'll resemble a tight ball at the top of the jump.

Step 3

Release down to rebound again off the surface of the trampoline. Repeat for 30 to 60 seconds.

Read More: Is Jumping on a Trampoline Good for Exercise?

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