What is Trampoline Rebounding and why you should try it

Trampoline rebounding or jumping on a mini-trampoline is an aerobic exercise. You can combine different speeds of jumping with periods of rest or aerobic stepping during the exercise.

The many benefits of trampoline rebounding include strengthening the bones, working the leg muscles and improving endurance. There has been a rise in the popularity of this exercise method due to the fact that it is easy on the body's joints while still providing a good cardiovascular workout.

In this article, we will discuss the advantages of trampoline rebounding, as well as some precautions you should take.

Trampoline rebounding can be a fun way to exercise (Image via Unsplash @Memento Media)

Why you should try Trampoline Rebounding

Low-impact cardiovascular exercises like trampoline rebounding are an excellent idea for those who are too lazy to workout. Everyone from young children to senior citizens can enjoy it with no problems.

The following are some benefits of trampoline rebounding:

Strongly engages the core, legs, buttocks and lower back.
Possibly helps in increasing stamina.
Could potentially increase lymphatic activity and stimulate the lymphatic system. Excess fluids, bacteria, and dead cells can all be eliminated from the body through rebounding.
Possibility of enhanced stability, cohesion and motor skill development.
Increases bone formation and decreases bone loss by bolstering bone density and strength, so it could be a good choice for those who suffer from osteoporosis. Bones get the gentle stress they need to strengthen as a result of bouncing.
Anecdotal evidence suggests it may aid pelvic floor health. By strengthening these deep core muscles, bouncing can help stop urinary incontinence and keep hips from dislocating.

You can start off by doing some low intensity jumping on the trampoline to get used to the jumping sensation (Image via Pexels @Yan Krukau)

How to do Trampoline Rebounding

Below, we have described in detail how you can do trampoline rebounding exercises for at-home workout, even if you have no previous experience at all.

Warmup

To get your muscles ready for the workout, start with a few minutes of light jumping. Basically, you need to get your body used to the sensation of jumping since it is not something you do often in your daily life.

What you would generally do may not be the proper way to jump. You will want to bend your knees a little and try to stomp down on the trampoline's surface. You also don't need to jump very high; 1-2 inches is fine.

Basic Jog

An easy trampoline jog can serve as a great first workout. While jogging in place, you can either keep your back straight or lean back slightly while lifting one knee in front of you. Arms should be puffed out at the sides, just like when you're running on the ground.

For starters, a slight knee lift is all that's needed. High knees, in which the thigh is parallel to the floor, is the next logical progression once your leg muscles have reached a certain level of maturity.

Advanced Jog

It's possible to jump around on the trampoline after mastering proper jogging form. Start off with a normal jog and progress to a wider stance as you run. As you jog along, raise your arms in the air if you like.

Jogs back and forth across the trampoline as the exercise progresses. Side-to-side motion has the added benefit of working out different sets of muscles.

After mastering basic jumping exercises, you can move to a wider stance and do more advanced jumping exercises (Image via Pexels @Yan Krukau)

Jumping Jacks

Contrary to popular belief, rebounder jumping jacks are not the same as regular jumping jacks. Jumping jacks on a rebounder require a stomping motion with the legs as they move in and out.

Keep your arms at your sides and lean forward slightly at the waist. Tuck your arms in and then out to the sides as you drive down with your legs.

Keep going like this for two or three minutes.

Pelvic Floor Bounce

Place a soft, squishy exercise ball between your knees while using the rebounder to target your pelvic floor. Then, start bouncing slowly while breathing deeply into your pelvis. Putting your hands on your pubic bone may help you concentrate there.

Exhale as you bounce for two to five minutes while squeezing your inner thighs together. Begin with a shorter duration and increase it as your fitness level rises.

Intervals

You can do any of these workouts for however long you like, but if you want to burn more calories and get in better cardiovascular shape, try alternating bouts of intense effort with rest periods.

Attempt to jump for 20 seconds straight, all out, and then rest for 10 seconds, or jump with a reduced amount of effort. Repeat seven more times at these intervals.

You can eventually work up to intervals lasting a minute or more as you gain muscle.

Trampoline rebounding can help strengthen your pelvic floor muscles (Image via Pexels @Vidal Balielo Jr)

Weights

When you've mastered the basics of jumping, you can progress to a more challenging routine by adding weights.

If you want to increase the challenge by using weights, begin by holding light hand weights (about 2 to 3 pounds) for just a few minutes, and then work your way up to heavier weights and longer holding times.

An elementary trampoline is all that is required to begin rebounding. Workout videos on sites like YouTube are free, so watching them doesn't eat into your bank balance. You can also try trampoline exercises that will make your back stronger if you want to go for specific workouts.

Trampoline rebounding may be the perfect low-impact workout for you or the inspiration you need to get back into shape.