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Working out on a trampoline is one of the most enjoyable yet effective forms of exercise for those who wish to have fitter bodies. The unstable and bouncy surface encourages increased use of core muscles; spending a few minutes each day just lightly bouncing on the soft surface and maintaining your balance can help burn calories and tone muscles in a short amount of time. In addition to enhancing use of core muscles, the soft surface can also be used for exercises traditionally done on a hard surface, such as crunches, stretching and jumping jacks. The soft trampoline mat is much easier on bones and joints, making these exercises much less traumatic on the body without sacrificing efficacy.
There are various types of trampoline exercises that can be used to trim tummies and tone legs. Common exercises include the basic bounce, basic jog, and jumping jacks. For those who want more advanced moves to their rebound exercise routine, Premier Trampolines, an Australian company providing trampoline equipment, lists four advanced exercises that can be done on a trampoline:
Cross country skiing: To do this exercise, stand in the middle of the trampoline mat, and shift your feet forward and backward in an alternating fashion. Move your arms along with your legs alternately as well: swing your right arm up when your left leg is forward, and swing up your left arm when you right leg is forward. For a more intense workout, increase your speed.
Side-to-side jumps: Begin by standing straight in the middle of the trampoline and then gently jump from side to side. Slowly widen the distance between each jump while increasing the force or speed of each jump. Doing side-to-side jumps on a trampoline is a great exercise for strengthening abdominal and leg muscles.
Tucks: You can begin by lightly jumping in the middle of the trampoline. Once you are comfortable, jump as high as you can and then bring up your knees to your chest. Lower your legs as you begin to fall back down on the trampoline mat.
Twists: Start by jumping in the middle of the trampoline. Gradually increase the intensity of your jumps until you are jumping as high as you can. Once you are in the air, twist your body from side to side to tone your core muscles.
For these advanced exercises, it’s very important to maintain safety by allowing only one person on the trampoline at a time. Basic safety guidelines, such as use of net enclosures while jumping should also be strictly followed. For those who are performing these exercises for the first time, it’s very important to clearly understand how these are done; watch exercise instructional guides and demo videos on trampoline safety to prevent injuries during exercise.
Cross country skiing: To do this exercise, stand in the middle of the trampoline mat, and shift your feet forward and backward in an alternating fashion. Move your arms along with your legs alternately as well: swing your right arm up when your left leg is forward, and swing up your left arm when you right leg is forward. For a more intense workout, increase your speed.
Side-to-side jumps: Begin by standing straight in the middle of the trampoline and then gently jump from side to side. Slowly widen the distance between each jump while increasing the force or speed of each jump. Doing side-to-side jumps on a trampoline is a great exercise for strengthening abdominal and leg muscles.
Tucks: You can begin by lightly jumping in the middle of the trampoline. Once you are comfortable, jump as high as you can and then bring up your knees to your chest. Lower your legs as you begin to fall back down on the trampoline mat.
Twists: Start by jumping in the middle of the trampoline. Gradually increase the intensity of your jumps until you are jumping as high as you can. Once you are in the air, twist your body from side to side to tone your core muscles.
For these advanced exercises, it’s very important to maintain safety by allowing only one person on the trampoline at a time. Basic safety guidelines, such as use of net enclosures while jumping should also be strictly followed. For those who are performing these exercises for the first time, it’s very important to clearly understand how these are done; watch exercise instructional guides and demo videos on trampoline safety to prevent injuries during exercise.
Resources: http://www.youtube.com/watch?v=OfIBdFObqbs&list=UUJOBovPEHMOBwM4dLwZtIdQ&index=14&feature=plcp - a video discussing everything there is to know about trampoline safety nets from Premier Trampolines.
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