What are the best trampoline exercises?

trampoline exercises

Jumping on a trampoline is an incredible step towards fitness and great health. It a wonderful low impact alternate which doesn’t harm the muscles, bones and cardiovascular systems. However, beginners must start with some simple and easy trampoline exercises.

It is suggested to begin with something simple that your body is able to accept easily. Gradually increase the intensity of the moves and also the time duration. This gives your body the time to get accustomed to this new habit and adapt to it.

When you begin to exercise on a trampoline, go slow initially. Stand on the trampoline and gradually begin to jump slowly without leaving the mat. Try to get a feel of the trampoline before you attempt any moves. No reason to begin with complex exercises. Bit by bit you will discover numerous ways and strategies to jump with ease.

trampoline exercises

Getting started with a trampoline

Stay on the mat with your feet separated by 6 inches. Bounce slowly, however abstain from lifting your feet off of the trampoline. Slowly bounce higher and higher until you are lifting your feet marginally off of the mat.

If you are overweight, bounce slowly for at least a minute before you attempt to jump.


Simple Trampoline Bounce

Step onto your trampoline and remain on it with your feet around 6 inches separated.

Keeping your elbows at your sides, bend your arms at the elbows

With a slight bend in your knees, bounce on the mat. During warm up, don’t lift your feet off the trampoline.

Gradually your feet should come around 6 inches off the trampoline.


Trampoline Prances

Standing on the trampoline separate your feet by 6 inches.

With your hands on your hips and knees marginally bowed, bounce on your heels and not toes

With every bounce, alternately raise knees to hip level, just like the high knees you do at the gym.


Trampoline Squats

Stay on your trampoline with your feet together and arms at your sides.

Jump up, spread your feet more than your shoulder width, and land in a squat with your knees bowed and thighs paralleling to the ground just like a regular squat.

Your arms ought to be stretched ahead.

Make sure to loosen up when landing. Landing on a straight locked knee can cause injury to the knees and hip.


Twists and Turns

It draws in your whole body, not simply the legs. Your arms, shoulders, core and back muscles will likewise get an exercise. Make sure to keep your feet together all through the exercise.

Take a firm position on the trampoline.

Jump up and turn your legs to one side and pivot your body to the other side.

On the next jump, change the sides. In this manner the legs and arms will go in inverse ways. When you start, go slow and increase the pace as you build confidence.



This is an extraordinary warm up exercise.

Running on a trampoline is like running in the open, then again, actually you remain in one spot.

You can utilize music to keep the pace.

Speed and the length of time for which you run depends on how your body responds to it.


Single-Leg Bounces

This is perhaps the least complex exercise you can perform on a trampoline that has significant advantages in growing agility, solid lower legs, and athletic equalization and balance.

Taking a hip-width position, jumping on one leg.

Change legs so that both of your legs are working out.

Ensure that your knee remains in accordance with your toes and doesn’t “bend” inwards.


Single Leg Squats

This is an extraordinary method to exercise the muscles of the legs and hips and firming the lower body parts.

Stay on the trampoline on one foot.

Keeping the knee straight above the toe and the back straight, bring down your hips to a sitting position to the extent you can maintain posture without falling.

For a single leg squat, make sure your knee is in line with your toes and not bending out. Keep your back as level as could reasonably be expected and put your hands out to keep balance.



This exercise has two stages.

First jump, place one foot forward and the other back.

On the second jump, switch legs and repeat.

You can utilize your arms too. For instance, when your left foot is stretched, raise your right arm and alternate with every jump.


High Knee Lifts

High Knee Lifts is like intense jogging and very similar to what it sounds. This exercise is extraordinary for the calves, quads and also the lower abs.

To do the High Knee Lifts, you should lift your knees higher than you typically would when you are running.

Lift your knees high enough so that your thighs are parallel to the floor and make a 90-degree angle at your knee.


Single-Leg Hip Thrust

Take a firm position on the trampoline.

Raise one leg until the thigh is parallel with the tangle.

Keeping your back level and your knee in accordance with the toes, bend at the hips as far as possible without losing balance.

Go back by locking at the hips and thrusting the knee.

During this move keep your back level and fall on the heel.

It is an incredible method to practice equalization, stability and firming the different muscles of the hips and legs.

Trampoline workouts are great but make sure you first acclimatise yourself with the trampoline before you try any drastic exercises. For people who work out regularly, they may find it easier to get accustomed to the trampoline. However, if someone is overweight and generally does not indulge in any physical activity, it is advised that you step on the trampoline under supervision.


Trampoline Exercise

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