If you’ve never thought about your trampoline as a fitness tool, it’s time to try some new workouts. With the right technique, a rebounder can help you build and strengthen muscle – and protect your joints at the same time. Plus, you can burn some serious calories.
Here are five fitness trampoline workouts to incorporate into your exercise routine. Complete each exercise for about one to three minutes.
With this workout, you can tone your abs as you jump. You can also alleviate lower and upper back pain when you exercise on a trampoline. If you fall, you won’t injure yourself, either. It’s essential to follow up each activity with a recovery jump, or a follow-up jump that limits impact and acquaints you with the movement.
To complete a tuck jump, stand up straight on your rebounder and gain some momentum before you jump. As you get into the air, pull your legs up so that you can tuck them into your chest. When you land, try a recovery jump. Eventually, you should be able to jump continuously without a pause.
If you want to start with a less extreme rebounder workout, try some single-leg bounces. This exercise can help increase ankle stability, which improves balance. It’s also a simple way to build strength within your legs, especially if you’re unable to complete more rigorous leg workouts.
Stand so that your feet are hip-distance apart. Then, push your weight onto one foot. Lift your other leg and bounce up and down. After a minute or two, switch to the other leg. Make sure to focus on your stationary leg so that your knee doesn’t buckle.
A set of pike jumps can help you increase flexibility, which leads to better physical performance. You may not be able to extend your legs fully without practice, but a consistent effort always helps. Over time, you can master this exercise.
Stand up straight on your trampoline. As you jump, you’ll want to extend your legs outward. Reach your arms so that you can try to touch your toes mid-air. Then, return to your original position. Feel free to squat as you land to reduce the impact.
This workout tones your core as well as your back. If you want a more intense exercise, you can incorporate a free weight or a medicine ball as you jump. When you want to develop your abs, it’s best to create movement throughout your workout to engage the correct muscles.
Stand up straight with your arms at your side. As you jump, you’ll want to turn your legs one way as your chest rotates the other way. This movement creates a twist. After you land, repeat this motion in the opposite direction.
Here’s a terrific way to work on your glutes and thighs. Normally, squats can cause your knees to feel somewhat sore or tight, so this exercise can prevent that pain. You may also want to add weight as you learn how to perfect this workout.
Stand up straight with your arms at your side. Once you jump, be sure to spread your legs slightly so that you land in a squat position. Keep your back straight and extend your arms outward. Return to your original form before you start again.
If you’re on the hunt for a few new exercises, try these ideas. A trampoline or rebounder can allow you to work on your body, all while you protect your joints.