12 Best Trampoline Exercises for You and Your Kids

trampoline exercises

Rebounding is a easy way to unwind and have some fun.

However, there is more to it than just that.

People have discovered that jumping on a trampoline has numerous health benefits—one of which is weight loss.

A few minutes on your rebounder for several days a week could keep you from getting out of shape.

Using a trampoline for exercise does not entail plain jumping only. There are many variations to ensure that the sessions are exciting.

You can even add weights and incline your rebounder for more challenging exercises. What are these variations? How do you do this? That is what this article is all about.

Here are the best trampoline exercises for the whole family.

Beginner Exercises

a. Easy Bounce

This is more like a warmup exercise to get your heart rate up. Although it is simple, it will stimulate you and get you ready for the more intense routines.

How it is done: stand with your feet at hip-width. Bounce gently without getting your soles off the rebounder. You can either choose to lift your heels for a bounce or step flatly on the surface and use your knees (bend them up and down).

When your body starts getting used to this, take it a step further. With your feet still hip-width apart, bounce your body left and right repeatedly. Keep your feet on the surface and only lift your heels (don’t twist them). Do about ten of this.

Next, put the right foot forward and start bouncing your body in a back and forth movement. Count to ten then put the left foot forward and repeat.

Remember to keep your body upright. If you do this bounce well, you will feel it in your gluteal muscles.

b. Jog

This involves bouncing in a jogging manner.

How it is done: do it the way you would on a flat surface. Start lightly and only lift your heels at first. Bend your elbows 900 and swing your arms. When you are ready, pick up the pace and lift your knees higher. At this point, it is okay to lift your foot during a bounce.

Note: When you start feeling too tired, walk to cool off. Lift a foot (point your toes downwards mid-lift), place it down and lift the other one. Repeat until you are ready for another exercise. Always do this anytime you want to catch a breath.

c. Twist

Now it’s time to work that core. You have probably done this one already, but maybe not on a trampoline.

How it is done: stand at the center of your rebounder with your feet not so far apart. Remember the light bounce? This is much like it. But instead of bouncing up and down or side to side, you will be twisting. You only need to twist from your core down to your heels. Keep the soles on the surface. This video depicts it perfectly. After three minutes or so, you can start lifting the sole.

d. Straight Up Jump

Now that you are feeling a little energetic, try something harder.

This exercise is exactly as the name suggests. The point is to jump with your body straight and your arms raised straight. That is how you jump and that is how you should land.

How it is done: stand up with your feet together and soles flat on the rebounder. Lift your arms straight. Rebound without distorting that form. Holding this straight position while mid-air is the big challenge. See if you can jump for 30 seconds.

Intermediate Exercises

a. Kicks

Maintaining balance with this routine is a little challenging and beginners should at least have a bar to hold on to.

How it is done: stand at the center with your feet close together and start with an easy bounce. Once you have gained momentum, kick to the side with your right leg in one jump and with your left leg in the next. Check out this video.

Now you know why you will need a handlebar. You may not be able to do it as hard (and well) as she is at first but with time it will get easier.

The side-to-side kick is not the only kind of kick that you can do on your trampoline. When you are done with it, try front kicks. Instead of kicking to the side, you will kick to the front.

b. Side Jump

Are you ready to feel a burn in your quadriceps and probably everywhere else? The side jump is an effective exercise when it comes to working all the muscles in your body.

How it is done: stand on the left side of the trampoline, towards the edge. Put your feet close together. Jump to the right side and then back to the left. It is similar to the easy bounce routine, except you will be jumping from one side and landing on the other. Try to keep your upper body at the center, as illustrated here, while doing the side jump. Aim at moving the lower part, from the waist downwards.

c. Arm-Swing Bounce

This routine seeks to engage your arm and open up your chest.

How it is done: start with your feet at the center of the rebounder and your arms stretched downwards on either side. Jump and land on your feet apart. Jump again and land on your feet together—you know the apart-together jump, right? That is what this is. Swing your arms up straight and make them almost touch at the top of your head with the ‘apart’ jump and bring them down with the ‘together’ jump. Check the video if you are still not getting it.

To open your chest, stretch out your left arm straight towards the left side and the right one to the right side during the ‘apart’ jump. With the ‘together’ jump, fold them at the elbows until they touch your chest.

d. Sitting Bounce

How would you like to sit down now? Just to warn you, this does not mean that things are getting easier but they are getting more fun. That belly fat is gonna get it.

How it is done: sit on your trampoline (at the center) and put your feet on the floor. Begin bouncing on your posterior until you gain momentum. Now lift one leg and bounce thrice then put it down and lift the other one as shown in this video. See how long you can keep bouncing like this.

Advanced Trampoline Exercises

The following exercises can be tough. Be careful while doing them. If you have any medical condition, consult your doctor first.

a. Sitting Bounce

Do you remember the sitting bounce in the above section? Well, it can get harder.

How it is done: sit on the rebounder with your feet on the floor. Begin rebounding on your posterior to gain momentum. Instead of lifting one leg, now you lift both of them. You can start with one to gain stability then lift the other. Once both legs are in the air, bounce away.

b. V-sit Hold

You are probably tired of bouncing by now. Use the V-sit hold to break that monotony.

How it is done: sit on your trampoline again with your feet flat on the floor. Slightly bend your knees. Lean back a little. You should feel your core being engaged. Start raising your feet from the ground. Form a V-shape with your upper body and your thighs. Straighten your legs and point a little towards the ceiling if you can. Stretch out your arms, parallel to each other. Hold this position for 30 seconds or more. Rest.

c. Sprint

How much can your heart take? This one is much like a jog, but it is faster and you will raise your knees higher too.

How it is done: start with a jog. After a few seconds, begin to lift your knees as high as possible. Don’t forget to swing your hands and keep your torso upright. Increase the speed gradually until you are going as fast as you can. At very high speed, you may not be able to keep your torso straight or take your knees high and that is okay. Hold the speed for 20 seconds (or less) then stop. Some people prefer to go straight to the sprint, like this guy. That is fine too.

d. Add Weights

There is so much to do with weights on a trampoline. You can do most of the exercises that you do on a flat surface.

Here are two ideas.

Squats: hold your dumbbells and start with your feet shoulder-width apart. Lift your hands from the elbows such that the dumbbells are at shoulder-level. Begin doing the squats. Start with ten of them. As you stand, lift your hands high and bring them back to position as you go down. Go as low as possible

One-leg balance: holding the dumbbells in the same position, lift them until they at ear-level. Have your legs at hip-width. Raise one knee as high as you can and put it down. Raise the other one and bring it down. Keep this going for 10 to 15 seconds. Don’t do this in a bouncing manner. Just casually lift as though you were not on a trampoline.

Why Do the Above Exercises?

Trampolining is becoming a trend and it is not just because people enjoy it. Rebounding is beneficial to your health according to science. There are not many physical exercises that will keep you healthy and make you happy all while being gentle to your body.

This is what trampolining does.

  • Improves your bone mineral density
  • Enhances your immune system
  • Facilitates weight loss
  • Strengthens the pelvic floor
  • Boosts your lymphatic system
  • Improves posture, coordination and balance
  • Helps your mental health

Time spent on a trampoline is never wasted.

The health benefits are undeniable and you would not want to miss out on them. The exercises above make the sessions more exciting and productive.

Beginner exercises are ideal for kids, the elderly and those with special conditions. These groups can also manage some of the intermediate exercises.

If you want to push your body, you can do just that on your trampoline with the advanced routines.

Each day pick one exercise (or two) from each section and have at it. Choose to be happier and healthier.