In the fitness industry, the rebounder is just another name for a mini-trampoline. Although you most often use them for cardiovascular exercise, rebounders can also be very effective in working the abdominal muscles as well as the core as whole. Because of the stability of the rebounder, you can even lie or sit on them to perform some of the most basic abdominal exercises.
Alternating
In alternating knee-highs with elbow taps, stand on the rebounder with your feet spaced hip-width apart and toes facing forward. Raise your arms out to the side at shoulder height and bend at your elbows as if to perform a shoulder press. Jump off your right leg while drawing your left knee and right elbow towards each other in front of your chest. Quickly return to the starting position and immediately jump off your left leg as you draw your right knee and left elbow towards each other. Continue to alternate between sides.
Reverse Crunch
Sit on the edge of the rebounder with your knees bent and feet on the floor. Tighten your abdominals and lean back from the hips to place your hands on the rebounder below your shoulders with your fingers pointing towards your feet. Slightly bend your elbows to lower your upper back towards the rebounder and lift your feet off the floor and extend your legs so that a majority of your body is parallel to the floor. Keeping your abdominals engaged, simultaneously extend your arms and draw your knees into your chest. Pause briefly and return to the starting position without allowing your feet to touch the floor.
Knee Tucks
Stand on the rebounder with your feet spaced hip-width apart and toes facing forward. Rest your arms along your sides. Contract your core muscles and leap straight up into the air and quickly tucking your knees into your chest. As your body begins to descend, quickly untuck your knees so that you land on your feet in the starting position. To prevent injury, keep your knees slightly bent on the landing to lessen the impact.
Abdominal Crunch
Lie face up on a rebounder with your knees bent and feet flat on the rebounder. Interlock your fingers behind your head with your elbows out wide. Contract your abdominal muscles to flatten your lower back into the rebounder. Begin the exercise by slowly crunching upward by lifting your head, neck and shoulder blades off the rebounder. Avoid tucking your chin into your chest and pulling at your head with your hands. Pause briefly and slowly return to the starting position.
References
- "101 Workouts for Women"; Muscle & Fitness Hers; 2007
- Cellercise.com: David Hall's Cellercizer
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