Trampoline Exercises

Rebounding on a mini trampoline (also known as a rebounder) is a low impact exercise that is fun and effective. Try working out for 15 minutes per day 5 times per week with these easy moves.


Light bounce An easy exercise to get beginners used to using the trampoline or for warming up. Stand in the middle of the rebounder with your feet hip-width apart. Keep your back straight, your knees slightly bent and your arms at your side or on your hips. Lightly jump up and down without letting your feet leave the mat. Side step Works thighs, hips and stomach. Stand with your feet a bit more than hip-width apart, hands in front of you about hip-high. Bounce lightly from side to side shifting your weight from foot to foot. Keep your feet on the mat when starting out, and bounce higher as you feel more comfortable with this move. Hamstring and triceps curl Strengthens and tones hamstrings, buttocks and triceps. Starting from the light bounce, shift weight to one leg while lifting the behind you bending at the knee with your foot aiming toward your buttocks. At the same time, extend both arms behind you, palms facing your body. Lower arms and leg and repeat on the other side. You should feel your triceps and buttocks tightening. Walking/Jogging An excellent aerobic exercise that strengthens the cardiovascular system and increases lymphatic circulation. Once you become used to balancing on the trampoline, walk or jog with your knees lifted high. Start with 50 bounces and work up to 3 to 5 minutes. Elbow to knee Develops body awareness, balance and coordination. Bounce up and bring the left knee up to the right elbow. Then bounce on both feet and repeat on the other side. Keep alternating sides with a two-footed bounce in between. Twists A great move for the waistline and to help digestion. Starting in the middle of the rebounder, land with your feet pointing in one direction and your upper body facing the other. Alternate sides. Keep your back straight and knees slightly bent. Raise arms to increase intensity. Jumping Jacks The old favorite with a new bounce! This is a more advanced move and doing it on the trampoline will improve muscular and cardiovascular strength and protect joints better than on a solid surface. Abdominal bounce Works the abdominals and buttocks. Sit on the trampoline and bounce with your back straight, feet on the floor and hands on the edge of the trampoline. You can gradually increase the difficulty of this move by leaning back 45 degrees, lifting your legs off the floor (alternately or together) and putting your hands behind your head. Related articles:The Benefits of Rebounding, The Benefits of Aerobic Exercise, Exercise Enhances Detox