In addition to being a fun form of exercise, jumping on a trampoline can work your abdominal muscles. You can do these exercises on a full-sized trampoline or on a mini-trampoline, commonly called a rebounder, designed for indoor use. Use caution when using a trampoline to work your abs. Hundreds of thousands of trampoline-related injuries are seen each year in emergency rooms and doctor's offices, according to the American Academy of Orthopaedic Surgeons.
How it Works
When you land on the trampoline after jumping, you are hitting the surface with twice the force of gravity, which challenges the muscles in your body to get stronger. The trampoline provides an unsteady surface that activates your abs and core muscles to help you maintain balance and gain postural control. Each time you jump up and down on the trampoline, your body automatically contracts your abdominal muscles to brace your torso for landing, notes fitness expert Kyle Brown in the National Strength and Conditioning Association's "Performance Training Journal."
Core Muscles
Exercising on a trampoline works a group of muscles referred to as core muscles. This group includes your abs as well as the muscles in your lower back and pelvic region. Working out your core muscles tones your abs. Core muscles give you spinal support as well as provide balance and stability.
Proprioceptor Training
Jumping on the trampoline trains your proprioceptors. Proprioceptors provide information to your nervous system. They sense the necessary physical changes needed to maintain your balance and coordinate movements. As you jump on the trampoline, your proprioceptors tell your nervous system to contract your abs to adjust your body to the constantly changing environment of the trampoline. These repeated contractions work your abs.
Tucks
The tuck is an exercise you can use on your trampoline to work your abs. This exercise is also known as a double knee up. Start by standing in the middle of your trampoline. Jump a few times to get your rhythm going. On the fourth jump, tuck your knees into your chest and wrap your arms around the outside of your shins. Before you land, unwrap your arms and extend your legs for landing to complete one repetition. After completing the first repetition, immediately start your second repetition as you rebound up into the air. Try this exercise for one or several minutes, depending on your fitness level. If you are new to trampoline jumping, you may need to find an experienced spotter to help you. According to guidelines from the American Academy of Orthopaedic Surgeons, high-risk trampoline maneuvers should only be performed with proper supervision and instruction.
Member Comments