Exercising on Speed Bouncer trampolines is gaining in popularity. It strengthens the cardiovascular system and the muscles of the entire body. It is very important, however, that these exercises are done correctly. Continue reading to learn about some of the most effective exercises and how to do them at home.
1. Twists
Twists on a trampoline are very popular as they engage the muscles of the entire body. Jumping is already a very effective cardio workout, and hip twists additionally engage your leg muscles, core muscles, and upper body muscles. Jumping on the trampoline’s soft mat is easier on your joints and bones, and if you want a more intense workout, you can increase your bouncing speed.
How to do it:
- Start jumping in the middle of the trampoline.
- As you bounce, turn your legs in one direction and your torso in the opposite direction. Don’t forget to squeeze those core muscles.
- Switch sides on your next bounce.
2. Jumping Jacks
Jumping Jacks on the trampoline are a great aerobic workout, and nearly identical to the exercise you do on the ground. The advantage of doing this exercise on the trampoline is that it puts less pressure on your feet and joints. You can do this as part of the warm-up routine, or as an intense cardio workout.
How to do it:
- Start by bouncing on the trampoline. Every time you land, alternate in opening and closing your legs, so you bounce first with your legs open and the next time with your legs closed.
- When you open your legs, also lift your arms overhead, and when your legs are closed, keep your arms at your sides.
3. Ab Rocks
When you need a break from all the jumping, try this amazing ab exercise that uses the Speed Bouncer’s adaptability in a very creative way. The rocking of your body stimulates the abdominal muscle while the trampoline’s soft mat puts less pressure on your back. This exercise is appropriate for everyone, regardless of fitness.
How to do it:
- Sit on the side of the trampoline with your feet on the ground.
- Lie down on your back and place your hands behind your head.
- Start rocking by pulling your knees towards your chest and pushing your abdomen and navel towards the trampoline mat.
- While rocking forward and backward, make sure to keep your knees at a 90° angle.
4. Planking
Planking is a very popular exercise on Speed Bouncer trampolines as it engages the muscles of the entire body. It strengthens core muscles as well as the muscles of the upper body and gluteal region. The advantage of planking is that you can easily adapt the difficulty to your fitness. For a more intense workout, lift a leg, or alternate the position on your forearms and your hands.
How to do it:
- Place your forearms on the trampoline mat and hold your body in a straight line, parallel to the trampoline, with your legs extended behind you.
- Stay in this position for 30 seconds or more.
5. Jump Squats
Squats are a great workout on and off the trampoline. Add a jump and you also engage your leg muscles, hip muscles, and gluteal muscles. Doing this exercise on the trampoline puts less pressure on your joints.
How to do it:
- Start by jumping on the trampoline with your legs hip-width apart.
- On every other jump, spread your legs and land into a squat.
- Hold the position for a few seconds, then continue with your next jump.
6. Trampoline Lunges
Lunges are a great exercise for strengthening your leg and gluteal muscles. If you do it with an active bounce on the trampoline, it turns into a challenging cardio workout.
How to do it:
- Put one foot on the trampoline and keep the other foot on the ground behind you. Make sure the front leg’s knee is aligned with your toes.
- Now step up with the leg behind you and lift your knee to your chest. To make the exercise more challenging, add a jump.
- Put your leg back on the ground, then take one step back with your foot that begins on the trampoline, ending in a lunge.
- Put your leg back on the trampoline and repeat.
- Then switch legs and repeat.
7. Bouncing Push-Ups
Push-ups are the most popular exercise for the upper body that strengthens the arm, shoulder, and chest muscles. The soft surface of the trampoline makes this exercise more difficult but also more effective. The soft surface you’re bouncing on also absorbs more force, so there is less pressure on your joints.
How to do it:
- Go into a push-up position with your hands on the trampoline slightly wider than your shoulders and your feet on the ground.
- Now bend your elbows and do a push-up, then push off your torso and land with your hands closer together.
- Return to the position with your hands wider apart and repeat the exercise.
Before your workout always remember to warm up first. And don’t forget to stay in the correct posture that will engage your core muscles and pelvic floor muscles.
