You can bounce, jump or jog on the mini trampoline. But instead of doing random movements, focus on rebound exercises to stay in shape while having fun.
Using a mini trampoline for exercise isn’t just about having fun and bringing out your inner child. It will help you get in shape, strengthen your muscles and improve your health. Bouncing or jumping isn’t the only movement involved in a bounce or bounce exercise. You can replace the hard surface with a mini-trampoline to perform exercises like high knees and jumping jacks. One of the best things about rebounding is that it can be done by people of all fitness levels. This means you don’t have to worry about being a beginner or an older age group. You just need to choose the right rebound exercises to stay fit and have fun.
What are rebound exercises?
These are low-impact workouts performed on a mini-trampoline, also known as a trampoline. Rebounding consists of a multi-component approach that includes physical conditioning, strength and balance training, body stability and coordination of muscle responses, according to a study published in the journal Science & Sports in 2017.
“Bouncing involves different movements like jumping, jumping or jogging that use the elasticity of the trampoline to reduce the impact on the joints,” says fitness expert Yash Agarwal. It is suitable for different levels of fitness as it can be modified according to individual needs. For seniors, nature benefits the joints with little impact, helping them stay active without much strain. Rebound exercises also improve balance, which is helpful in preventing falls. “For beginners, rebounding provides an easy-to-start workout that can be gradually increased as your fitness improves,” says the expert.
What are the health benefits of rebound exercise?
- Promotes joint health: The trampoline absorbs a significant amount of impact, reducing the stress on the knees, hips and lower back.
- Improves the health of the cardiovascular system: “Constant jumping speeds up the heart rate, improving circulation and endurance,” says the expert.
- Strengthens muscles and bones: They help develop muscles, especially in the legs, core and buttocks. A study published in Cureus in July 2024 found a marked improvement in muscle strength in participants who did rebound training for 16 weeks. “They also help increase bone density, potentially reducing the risk of osteoporosis,” says the expert.
- Strengthens lymphatic outflow: The up-and-down movements promote lymphatic drainage, which aids detoxification and immune function.
- Improves balance and coordination: Bouncing requires stability, which can improve balance and coordination.
- Supports weight loss: Bouncing on a trampoline can effectively burn calories, helping you lose weight. A 2016 study published in the International Journal of Sports Science found that exercising on a mini-trampoline can help lower your body fat percentage.
- Reduces stress: Physical activity on the rebounder can release endorphins, which can reduce stress and improve mood.
- Increases core stability: These exercises engage the core muscles, helping to improve posture and core strength.
Rebounding Exercises: The Best Moves
1. Base bounce
- Stand on the trampoline with your feet shoulder-width apart.
- Gently bounce up and down without taking your feet off the trampoline.
“Do a basic bounce that targets your legs, calves and core for 1-2 minutes; repeat 3 to 4 sets, says Agarwal.
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2. High knees
- Start bouncing slowly on the trampoline.
- Gradually, one by one, bring your knees up to your chest, similar to running in place.
High knees are good for the body, glutes and thighs. Aim for 20-30 high knees per leg; 3 sets.
3. Jumping
- Jump on the mini-trampoline.
- Extend your arms and legs outward as you jump.
- Put them together like standard jumps.
This rebound exercise involves the arms, legs, core and shoulders. Do 20 to 25 repetitions; 3 sets.
4. Twist
- Jump on a mini-trampoline.
- Twist your lower body to the side while keeping your upper body straight.
- Alternate sides with each jump on the trampoline.
This rebound exercise targets the obliques and core. Do 20 reps; 3 sets.
5. Squat bounce
- Perform a small squat jump, lowering your body and bending your knees as you land.
- Keeping the squat position, jump back.
“This exercise will strengthen your glutes, hamstrings and quads. Aim for 15-20 reps; 3 sets,” says the expert.
6. Pull-up jump
- Jump high on the mini-trampoline.
- Bring both knees to your chest.
- Land on the trampoline with your knees slightly bent.
This exercise engages the core, glutes and quads. Try to do 10 to 15 repetitions; 3 sets.
7. Bounce from heel to toe
Alternate bouncing on the trampoline from heel to toe with each bounce, simulating running.
Muscles of the lower legs and thighs. Do this for 1 to 2 minutes; repeat 3 to 4 sets.
8. Bounce from side to side
Bounce on the trampoline from side to side, shifting your weight from one foot to the other.
This exercise is good for the glutes, thighs and core. Do this for a minute; repeat 3 to 4 sets.
9. Raising hands with a bounce
- Jump on the trampoline with ease.
- Raise your hands above your head.
- Lower them back in sync with the rebound.
“This is a workout to strengthen the shoulders, arms and body. Do 20 reps; 3 sets,” says the expert.
10. Front impact
- Start by bouncing on the mini trampoline.
- Alternate kicking in front of you with each bounce to strengthen your hamstrings, glutes and core.
Do 10 to 12 reps per leg; 3 sets.
Precautions when performing rebound exercises
- Start slowly: Beginners should start with simple, low-intensity movements to get used to the bounce.
- Maintain proper posture: Keep your core engaged, back straight, and make sure you’re not slouching.
- Use support: Some anglers have stands for stability, which can be helpful for balance, especially for beginners and seniors.
- Wear supportive shoes or go barefoot: Both options provide good grip and reduce the risk of slipping.
- Avoid overexertion: Listen to your body, don’t stress it too much and rest when you feel the need.
- Stay hydrated: This type of exercise, although light, can still cause you to sweat, so drink water before and after your workout.
- Inspect the equipment: Make sure the trampoline is stable and well constructed to avoid accidents.
Can you do rebound exercises without a trampoline?
You can perform rebound exercises without a trampoline, and use the following options:
- Foam mat: For a low-impact exercise with a bounce-like feel, you can use foam mats for a light bounce.
- Balancing: Balance pads add instability, work core muscles and balance, though without the same rebound effect.
- Air stepper board: Pneumatic steppers or inflatable balance machines simulate stability without the height of the bounce.
- An exercise ball: For seated exercises, stability balls provide some bounce and shaft engagement.
- Body weight plyometrics: Exercises such as squat jumps and high knees on a soft surface can mimic some of the rebound effects.
Bounce exercises using a mini-trampoline can help you lose weight and strengthen your arms and legs. These exercises can be performed by people with different levels of physical fitness, but they should be started slowly.
