How’s your workout routine? Boring? Well, what about having some fun while building your body strength? Fitness trampoline exercises are enjoyable to do.
I did it a lot. Whenever I visited an amusement park, I went straight to the trampoline section. Even the marry-go-round came secondary for me. I grew up into an adult in no time, but the kid inside me was always there. You must remember your childhood when you insisted your parents stay longer on a trampoline in an amusement park.
However, adulthood comes with a lot of burdens on our shoulders. It becomes challenging to look after ourselves. Working out to build muscle strength also feels tiring and boring. Having fun in adulthood, as well as fitness trampoline exercises together, becomes a miracle.
So, I made it my daily routine. My fitness trainer helped me with my newly embraced fitness model. Though these are just some jumping exercises, doing them right matters a lot. In this article, I will describe 6 fun fitness trampoline exercises.
Benefits of Fitness Trampoline Exercises
Fitness trampoline exercises have several benefits over traditional forms of exercise.
- They provide a low-influence workout that is easy on the joints and bones, making them ideal for people with injuries or chronic conditions.
- The bouncing motion of a trampoline can help improve balance and coordination. The workout is also fun and engaging, which may help increase motivation and adherence to an exercise regimen.
- Further, the trampoline can provide cardio training that can help improve cardiovascular health and aid in weight loss.
So, doing fitness trampoline exercises daily is fun that keeps you healthy and fit as well.
What Size of the Trampoline Is Ideal When You Are Working Out From Home?
Exercising at home is a great way to stay active, and with the right equipment, you can have an effective workout without having to leave the house. A great way to get a full-body workout at home is by purchasing and setting up a trampoline. But how do you know which size of the trampoline is ideal for your needs?
The size of the trampoline you should purchase will largely depend on the available space you have in your home or garden, as well as what type of exercise routine you plan to use it for. For example, ia larger rectangular trampoline would be beneficial f you want to focus mainly on aerobic exercises like jogging and jumping.
If space is limited, however, opting for a mini fitness trampoline can provide similar benefits without taking up too much room. It provides users with a low-impact workout that helps tone the body while avoiding putting too much pressure on joints. The bouncing action also helps increase blood flow and oxygen levels throughout the body. Additionally, the bouncing motion helps activate both sides of the brain simultaneously, leading to improved coordination and balance skills.
7 Most Effective & Fun Fitness Trampoline Exercises
Here are the seven most effective and easy fitness trampoline exercises. Make sure you consult your physician before setting up your daily planner with trampoline exercises. Also, the postures and movements matter a lot in exercise.
1. Basic Bounce
The basic bounce on a trampoline is a simple and effective exercise that anyone can do, regardless of their fitness level. Here are the steps to perform a basic bounce:
- Erect yourself in the center of the trampoline with your feet shoulder-width apart.
- Bend your knees slightly and prepare to jump.
- Push off the trampoline with both feet and jump up into the air.
- Land on the trampoline with both feet and bend your knees slightly to absorb the impact.
- Repeat the jumping motion, keeping your feet together and your knees bent throughout the exercise.
- You can also increase the height of your jump, but make sure to keep your landing soft and controlled.
- Keep the rhythm and breathe in and out while jumping.
- Start with 5 minutes and gradually increase the duration and intensity of your workout as you become more comfortable with the exercise.
2. Jumping Jacks
Jumping jacks are more effective when performed on a trampoline. Keep your postures and motion while doing jumping jacks as per described below.
- To perform jumping jacks on a trampoline, stand in the center with your feet closed and your arms at your sides.
- Begin by jumping up slightly and spreading your feet to the sides while raising your arms above the head.
- Jump again, bring your feet back together quickly, and lower the arms to your sides.
- Repeat this jumping and arm and leg movement for the desired number of repetitions.
- Use the trampoline’s surface to your advantage and use your legs to jump, not your arms or back.
- Be careful, watch your body’s movement, and stop if you feel pain or discomfort.
Using a trampoline with good quality and safety features, such as a safety net and padding, is also recommended.
3. Squats
Squats on the trampoline increase muscle strength around your hips. It also strengthens your legs and their elasticity. Following are steps you need to follow while performing squats on the trampoline.
- To perform squats, stand in the center of the trampoline with your feet shoulder-width apart.
- Begin by bending your knees as if sitting back in a chair while keeping your back straight and your chest up.
- Lower your body as much as you can while keeping your heels on the trampoline.
- Push via your heels and stand back up to the initial position.
- Repeat this as much as you want.
4. Sit-Backs
Perform lunges on the trampoline for an added cardio component. This exercise targets the legs and glutes. Given below is the proper way for a lunges fitness trampoline.
- Stand in the center of the trampoline with the legs apart.
- Take a significant step ahead with one foot. Bend down your front knee to a ninety-degree angle. Keep your back leg straight. Your front thigh should be parallel to the ground, and your back knee should be hovering above the trampoline.
- Push through your front foot’s heel to return to the initial position.
- Repeat on the other side. Alternate your legs for the desired number of repetitions.
It’s essential to keep your weight in your front heel, not your toes, and to engage your core throughout the movement. Also, ensure that your front knee is not going past your toes and that your back leg is straight.
5. Yoga
Yoga is one of the most popular forms of exercise out there. It’s a great way to improve not only your flexibility but also your cardiovascular health. Yoga also helps to improve your balance and coordination, which can help you stay safe when participating in other physical activities.
Some of the best yoga exercises for trampolines include Downward Dog, Child’s pose (Puppy pose), Triangle pose, Forward Bend, Camel pose, and Half Moon pose. You can do these exercises as part of a routine or a fitness program that includes other types of exercise.
Make sure to go slow at first and monitor your progress carefully. If you find any poses too challenging or painful, then discontinue them until you feel more comfortable with them. And always be sure to stretch afterward to make sure you’re getting the full benefits from your yoga workout!
6. Push-Ups
Sit-Ups are the most straightforward fitness trampoline exercises. Yet, it produces the quickest results. To perform sit-backs on a trampoline, follow these steps:
- Start by sitting on the trampoline. Bent your knees and keep your feet flat on the trampoline surface.
- Lean back slightly. Engage your middle portion and keep your back upright.
- Slowly lower your body towards the trampoline surface by straightening your legs and tilting your pelvis forward.
- Use your abs to lift your body back up to the initial position.
- Repeat the desired number of sit-backs.
It’s essential to keep your weight in your sit bones, not your tailbone, and to engage your core throughout the movement.
7. Tuck Jump
Tuck Jump on the trampoline strengthens your leg and abdominal muscles. As for other trampoline exercises, the tuck jump also needs to be in proper posture and balance. Here are the steps for the tuck jump.
- Stand in the center of the trampoline and begin by jumping up and down using both feet.
- As you jump, bring your knees up towards your chest, tucking them in as you jump higher.
- Keep your arms close to your body, and use your abdominal muscles to pull your knees up towards your chest.
- As you land, extend your legs and prepare for your next jump.
- Repeat for the desired number of reps.
- Remember to maintain proper form throughout the exercise and to use your leg and core muscles to jump higher.
- When you feel comfortable with the movement, try to increase the height and speed of your jumps.
Final Discussion
Performing exercises on a trampoline can be a fun and effective way to improve your fitness and overall health. Trampoline exercises can provide a full-body workout, targeting various muscle groups, including your core, legs, arms, and back.
Additionally, fitness trampoline exercises can improve cardiovascular fitness and aid in weight loss. Using proper form and starting with lower intensity is essential to prevent injury. As your fitness level improves, you can gradually increase the power and variety of exercises.