Exercises to do on a mini trampoline

Written by dan ketchum
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Exercises to do on a mini trampoline
Trampolines aren't just for kids. (Creative Crop/Digital Vision/Getty Images)

Mini trampolines present an affordable, compact and efficient exercise option for the home or gym. Exercising on a mini trampoline – also known as “rebounding” – stimulates the lymphatic system, which helps stave off degenerative diseases and aging. This aerobic form of exercise also normalises the blood pressure and helps expand the lung capacity. Most rebounding exercises are forms of bouncing; for safety, be sure to start with small bounces and work your way up.

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Health bounces

The health bounce is a great introduction to rebounding, or a warm-up for seasoned rebounders. Simply bounce up and down gently without leaving the mini trampoline's mat. This exercise gets the lymphatic system flowing, stabilises the inner ear and arouses nerves in the joints, ligaments and muscles. The health bounce exercise stimulates the flow of the lymphatic system to up to 14 times its normal rate. Sitting down on the rebounder and bouncing gently without leaving the mat, also known as a “V-bounce,” helps strengthen the leg muscles and abdominals. Those who are unable to bounce themselves might employ a buddy system, in which a friend joins them on the mini trampoline and gently bounces for them.

Strength bounces

Those comfortable with the health bounce can progress to the strength bounce, which focuses on jumping higher to increase the body's potential for oxygen absorption. Begin with your legs shoulder-width apart and jump straight into the air, with your feet leaving the mat and landing flat. Landing in this way, the mat stimulates the reflex points located on the sole of the foot. To take further advantage of this nerve stimulation, land on your toes and roll your feet down flat as you land.

Aerobic bounces

Aerobic bounces get the heart pumping by adding additional movement and intensity to the rebounding routine. Try lifting your arms over your head as you jump to increase your heart rate. Similarly, twisting the torso in mid-air, kicking or curling the legs, doing scissor jumps or criss-crossing the arms adds cardio-friendly movement to the exercise. Try bouncing and punching or cross-country skiing. For the latter form, point your toes forward and lift your feet slightly when jumping, alternating feet and swinging your arms in rhythm as though skiing. Be sure to breathe deeply from the diaphragm as you work out to increase your lung capacity. Start with limited amounts of aerobic bounces and work your way up to a 20-minute routine.


The mini-trampoline lends itself to a variety of crunches, including the U-crunch, in which you lie flat on your back, rest your hands on your chest and use your ab muscles to lift your shoulders and bend your knees in slightly. For a bicycle crunch, start on your back with your hands resting on the back of your head, with your knees bent slightly and feet flat on the mat. Straighten one knee and bend the other in further, using your abs to turn the opposing elbow into the bent knee. Mirror the process using the opposite limbs.

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