Trampolining, also known as rebound exercise or rebounding, is a weight-bearing and cardiovascular exercise with effects that are equal to running. The advantage to rebound exercise is that it places less impact on the body than does running. Regular use can even help reduce osteoporosis, vascular disease, and obesity.
For lower body conditioning and strength, try single-legged bounces. Start by taking a stance that is hip-width, with your weight in the center of your feet. Finish by bouncing on one leg at a time, switching legs throughout to make sure that both legs are evenly trained. The main challenge involved with this exercise is stabilizing the hip and knee. Avoid landing on a locked knee when bouncing as this creates too much impact. The benefits of this exercise are balance improvement, ankle conditioning, and foundational strength development. It trains the legs in the muscles and connective tissues.
For core strengthening, turn to twists and core rotation. Taking a firm stance upon the trampoline, the weight placed on the foot’s rear, keep the abs tight and rotate, as you bounce, through the core. Avoid bending over while completing this movement. The key benefits of this exercise are spine mobility improvement, development of core stability and strength, and boosting of power and performance. The twisting movements use the obliques, rectus abdominus, and transversus abdominus.
Another good move for the core is the tuck jump. This involves the performance of a high jump; the chest remains high and you bring your knees to your chest, arms wrapped about the legs, before a return to a precisely straight position once more. Do not bring the chest down to the knees. This jump is easy to learn and to perform and it strengthens the core like knee raises that are more fun. The main muscles trained with the tuck jump are the obliques, hip flexors, transversus abdominus, and rectus abdominus.
A final move for the core is the pike jump. Do a jump on the trampoline that is high and straight, then bring up the legs while pointing the toes forward and reach forward to try and touch your toes. At the jump’s peak, this places you in the shape of a triangle. The pike jump is simple, great for developing core muscles, and reinforces leg and arm positions for gymnastics and trampolining alike. It works on many muscles: the hip flexors, obliques, rectus abdominus, transverse abdominus, quadriceps, and soleus.
For building power and speed on a trampoline, try the jump squat. This exercise is simple in concept: just perform low, rapid bounces that alternate with squats. For the squat part of the exercise, make sure the feet stay beneath the hips, the toes and knees in line, the back flat. Your arms can move ahead of you for balance if required. Go as low as you can while keeping these pointers about position. The lower body is conditioned with this exercise that also boosts cardiovascular endurance and health. The muscles focused on are the rectus abdominus, the gluteus maximus and medius, the quadriceps, and the soleus.
In this final move for building core strength and overall power, jump from a stance that is hip-width and focus on explosive power down through the legs. At the jump’s peak, work to quickly pull your knees up to your chest. Use the core to do so. This move has the benefits of others with the addition of improving conditioning and burning fat. It uses the rectus abdominus, the obliques, the glutes, and the quadriceps.
The basic motions and actions of trampolining include running in place, bouncing in place, twists, dance movements, and jumping jacks. These more advanced moves have specific advantages for the person who seeks to work target areas. Rebounding is an excellent exercise for all ages, levels of expertise, and fitness levels.