10 Effective Exercises for Trampoline Fitness

MEEFRO October 9, 2023

0 0 5 minutes read

There are many health advantages to using a small trampoline for exercise. Activities will less impact your joints because the trampoline’s springs buffer shock. Doing some movements on a trampoline instead of solid ground may be more convenient (and safe).

It has been demonstrated that workout routines done on a little trampoline can lower blood pressure, blood sugar, cholesterol, discomfort, and overall quality of life. Today, we have listed 10 exercises for a trampoline that can boost your fitness and bring joy to your workouts.

Also Read: Breathing Exercise to Lower Blood Pressure

Trampoline Exercises for Weight Loss

Here are a few exercises for trampoline that can help burn calories and improve fitness.

1. Straight Jump

Start by taking a straight stance, firmly placing your feet on the trampoline, and raising your arms above your head.
Jump into the air while maintaining a straight posture and raising your arms.
Land standing up, with your arms above your head and your body straight.

2. Star Leap

Start by taking a straight stance on the trampoline with your feet and arms at your sides.
Jump into the air during your mid-move to get enough height to place yourself in a star shape at the top of your bounce.
Land on your feet while keeping your legs straight, as you did at takeoff.

3. Turning Hips

Start by taking a straight stance on the trampoline with your feet and arms at your sides.
Mid-move: leap into the air while extending your legs to assume a sitting position.
Bounce on your bottom while keeping your legs straight, hands down, and fingers pointing toward your toes.
After the bounce, complete a half spin and land with your back in the direction you were facing.

4. Tuck Jump

This one of the high-intensity exercises for trampoline burns many calories.
Start by taking a straight stance and keeping your arms by your sides.
Mid-move: Jump up and, while in the air, draw your knees to your chest while holding onto your ankles or knees with your hands.
When you land, keep your torso straight and raise your arms overhead.

5. Seat Drop

Start by taking a straight stance and keeping your arms by your sides.
Jump into the air while still in mid-move and advance your legs.
Land on your bottom with your legs straight forward and your palms down, pointing your fingers toward your toes.

6. Pike leap

Start by taking a straight stance, placing your feet on the trampoline, and keeping your arms at your sides.
In the middle of the action, extend your legs while maintaining them parallel to the floor. Then, reach out with your arms and point your fingers toward your toes.
Land on your feet while keeping your legs straight, as you did at takeoff.

7. Jumping Jack

Start by standing straight, feet flat on the trampoline, and arms at the sides.
Reach your arms above your head, clasping them at the top, and point your legs out to the side while keeping them straight.
Land on your feet while keeping your legs straight, as you did at takeoff.

8. Straddle Jump

Start by taking a straight stance, placing your feet on the trampoline, and keeping your arms at your sides.
In the middle of the exercise, extend your legs sideways, maintaining them straight while stretching your arms and pointing your fingers to your toes.
Land on your feet while keeping your legs straight, as you did at takeoff.

9. Full and Half Twists

Start by taking a straight stance, placing your feet on the trampoline, and keeping your arms at your sides.
Mid-move: for a half twist, turn in the air while facing the opposite way (or fully rotate your body for a full twist).
When you land, please keep your hands at your sides and rotate them slightly or completely.

10. Front Drop (Knees and Hands)

Start by taking a straight stance, placing your feet on the trampoline, and keeping your arms at your sides.
In the middle of the action, with your arms extended and your knees bent, lean forward and towards the mat.
Land on all fours, hands, and knees, simultaneously striking the mat in a horizontal stance.

How Should You Pick a Trampoline?

When selecting a trampoline, keep the following things in mind.

The person using it– Who will utilize the trampoline is one of the first things you’ll need to decide. Ensure it has sufficient safety measures if purchasing it primarily for your children.
Size and location– There are several sizes of trampolines. You can choose one depending on where it will be kept and how many people will be using it at once. Keep trampolines on a level surface and ensure no potential injury hazards, such as trash or other objects. People frequently sustain trampoline injuries when getting on or off the device. Protect the trampoline from snowfall and rain if you keep it outside; otherwise, you might need to put it together and take it apart frequently.
Security– Your main priority should be safety while selecting a trampoline. Look for safety measures like safety cushions on the metal frames and springs of the trampoline. To prevent falling off the trampoline, netting is necessary. People can climb onto the trampoline with the aid of a ladder. Flip the paddings over frequently to reduce wear and tear and sun exposure on each side.
Assembly– It might be enjoyable to assemble a trampoline with the kids. Manufacturers also provide installation. However, some could charge extra for this service.

How to prevent injuries while exercising on a trampoline?

When performing exercises for a trampoline, you must take precautions. Use a trampoline with a handlebar, safety net, or safety rail at all times for additional security. If you plan to jump at home, place the trampoline far from any furniture, hard objects, or sharp corners.

Use proper form by keeping a straight back. Don’t let your head move to the front, rear, or side; keep your neck, spine, and head straight. Never lock your knees while jumping; instead, bend them slightly. Tennis shoes should be worn for support.

If you are injured, ill, or taking medication, see your doctor before beginning trampoline workouts. Stop immediately if you feel discomfort, have trouble breathing, or feel dizzy. When you initially start, you could feel a little nauseous or lightheaded. If this occurs, stop what you’re doing and sit down until you feel better.

Conclusion

Jumping on a trampoline can improve your overall physical fitness and provide an exciting change of pace from your usual workout regimen. These low-impact activities help maintain heart health and increase stamina and strength.

We’ve included 10 new, very easy routines to the list above that will help you tone up and get fit in less than 30 minutes a day! For warm-up and cool-down purposes, we advise adding light jumping for 30–60 seconds at the beginning and conclusion of your workout. We also advise performing each action for 30–60 seconds. Of course, you can gradually extend the duration of each exercise as your fitness levels rise!