Get the Most out of Your Trampoline: 10 Great Exercises
A trampoline is one of the most fun pieces of exercise equipment than you can purchase for use at your home. A lot of families get trampolines because the kids want them but they’re actually even better for adults than for kids. Sure, kids will have a great time bouncing around on a trampoline. But an adult can really put a trampoline to use by using it to lose weight and to stay in shape. When used correctly, the trampoline provides a great opportunity to do the kind of exercise that is so fun that you forget that you’re working out!
Here’s a look at ten different exercises that you can do on a trampoline once you’ve bought one for your home:
1. Basic Bounce. Just getting on the trampoline and starting to bounce around on it is going to help you start to burn more calories and therefore to lose some weight. Try to bounce at about the same height each time. Doing reps with your bouncing is going to help you to stick to a good routine. For example, you may get on the trampoline and do twenty high bounces then stop for a minute and do twenty more bounces. Figure out a repetition plan that works for you. This is something that you can do a few times a day to start losing weight quickly with help from your trampoline.
2. Bounce and Kick. Once you have mastered the basic bounce then you’re ready to add some more action into that bounce. A great exercise to move on to now is the “bounce and kick”. When you bounce up, extend one leg high into the air as though you are kicking. Bring it down before you land. When you bounce again, extend the other leg. Do this exercise through a series of repetitions as well. You’ll help to build up the strength and flexibility of your legs while you’re burning calories.
3. Stretching Exercises. Speaking of flexibility, you can also use your trampoline to assist you in doing some basic stretches. When you do this, you’re not actually bouncing on the trampoline. Instead, you’re using it as a prop. For example, you might lie down flat on the ground with your legs reaching up to rest on the trampoline. You can then left your legs higher and lower them back down on to the trampoline. Stretches like these can be modified from your basic stretching or yoga workout.
4. Bounce and Stretch. Getting back to the basics of bouncing on the trampoline, you will want to make sure that you also include your upper body in the workout. A simple exercise for doing this is to stretch with your arms every time that you bounce up into the arm. You can either stretch both arms simultaneously or you can stretch one at time. Modify your stretches; do some stretches overhead and some stretches straight out in front of you. This helps to tone your whole body and give some more “oomph” to your bounces.
5. Touch your Toes. A variation on the bounce and stretch is to touch your toes while you’re in the air. Jump into the air on the trampoline. Try to jump high. As you do, extend your legs straight out in front of you. Extends your arms straight out in front of you at the same time and touch your toes with your finger tips. Straighten your feet to land. Do this multiple times without resting.
6. Circle your Arms. If you watch little kids bounce on the trampoline then one of the things that you will see them do is to wave their arms in small circles. This flapping motion helps them to bounce higher. It also can help you to add some more calorie-burning efforts to your trampoline workout. Play around with big and little arm circles to figure out what works best for you.
7. Knee Touches. Another good workout that involves both your arms and legs is knee touches. Each time that you bounce, you raise one knee. At the same time, you lower your opposite arm to touch your knee. On the next bounce, you switch sides. As with the other exercises, you will do this in a series of repetitions.
8. Various Twists. You can do some work for your abs and obliques by incorporating twists into your bouncing. For example, you can twist with your knee touches. Instead of moving your hands to touch your knees, twist from your torso to bring your opposite elbow towards your knee as you bounce. Alternatively, you can jump into the air and twist your entire body around. Make sure to move from your core to get the best benefits.
9. Jump Off. There is more jumping on a trampoline than simply bouncing up and down. You can also jump off of the trampoline. This has a different effect on your body and can provide a better workout. You might want to put together a routine that includes jumping off as a resting point between repetitions. For example, you may do twenty normal bounces, ten toe touches and then a jump off before starting over.
10. Advanced Trampoline Techniques. After you’ve spent some time on the trampoline, you’ll be able to do some advanced acrobatics tricks. All of those flips in the air that your kids do naturally are good for your body and can be a great addition to your workout. These moves may not come naturally to you but you can work up to them as you get used to using your trampoline for exercise.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.