Mini Trampoline Exercises for Women
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Mini Trampette / Mini Trampoline / Rebounder Exercises
Exercising on the mini trampoline, sometimes known as a trampette or a rebounder, is a fantastic and enjoyable way of keeping fit, either in the privacy of your own home or in classes at your local gym.
This article has been put together for those of you who are interested in doing something new - rebounder exercises or mini trampoline exercises! I have compiled a selection of instructional videos to give you an insight into this great and exciting form of exercise.
Rebounding
A good cardiovascular system will keep the skin and muscle around the hips and thighs looking smooth. Rebounding exercises will boost your circulation and fitness. You need a mini trampoline or trampette (usually called a rebounder), which uses gravitational pull to assist your movement. By aiding the upward motion of the body and cushioning its descent, it provides the perfect G-force for training safely. This use of gravity stimulates body cells and boosts circulation without putting any stress on the body.
Trampettes also offer good shock absorption properties and thus can be very useful for people with joint problems. In addition, balancing on a trampette uses the hip and thigh muscles quite intensely.
The following exercises can be done on a mat on the floor if you cannot get hold of a rebounder or mini trampoline.
The impact of some exercises will be greater if you do them on the floor so try to find a wooden floor that has a little give in it.
You could even try using your bed - but check its strength first and whether you have enough head room!
For an alternative core workout, you could always try exercises using a Bosu ball. Great fun too!
This article has been put together for those of you who are interested in doing something new - rebounder exercises or mini trampoline exercises! I have compiled a selection of instructional videos to give you an insight into this great and exciting form of exercise.
Rebounding
A good cardiovascular system will keep the skin and muscle around the hips and thighs looking smooth. Rebounding exercises will boost your circulation and fitness. You need a mini trampoline or trampette (usually called a rebounder), which uses gravitational pull to assist your movement. By aiding the upward motion of the body and cushioning its descent, it provides the perfect G-force for training safely. This use of gravity stimulates body cells and boosts circulation without putting any stress on the body.
Trampettes also offer good shock absorption properties and thus can be very useful for people with joint problems. In addition, balancing on a trampette uses the hip and thigh muscles quite intensely.
The following exercises can be done on a mat on the floor if you cannot get hold of a rebounder or mini trampoline.
The impact of some exercises will be greater if you do them on the floor so try to find a wooden floor that has a little give in it.
You could even try using your bed - but check its strength first and whether you have enough head room!
For an alternative core workout, you could always try exercises using a Bosu ball. Great fun too!
Pulsing
Instructions
One of the first moves to learn when you first climb onto your trampoline is the pulser or 'health bounce'.
1. Stand with both feet flat on the trampoline and then start to lift first one heel and then the other. Work your arms back and forwards too and you will soon get into a rhythm as the trampoline bends with your weight. Keep this going for a few minutes as you breathe in through your nose and out through your mouth.
2. Now press both heels flat to the trampoline and start to bounce with both feet. Allow a slight articulation in your feet as you bounce; don't be tempted to lift the heels.
3. Keep bouncing for 5 minutes. Continue to breathe in through your nose and out through your mouth.
4. If you are doing this on the trampoline, let your toes touch the ground first and then roll through your feet to the heels. The movement should feel soft and you should not be jarring your body.
5. If you are doing the move on the trampoline, you need to keep your feet flatter. If you start lifting your heels and landing on your toes, your calves will really begin to ache!
1. Stand with both feet flat on the trampoline and then start to lift first one heel and then the other. Work your arms back and forwards too and you will soon get into a rhythm as the trampoline bends with your weight. Keep this going for a few minutes as you breathe in through your nose and out through your mouth.
2. Now press both heels flat to the trampoline and start to bounce with both feet. Allow a slight articulation in your feet as you bounce; don't be tempted to lift the heels.
3. Keep bouncing for 5 minutes. Continue to breathe in through your nose and out through your mouth.
4. If you are doing this on the trampoline, let your toes touch the ground first and then roll through your feet to the heels. The movement should feel soft and you should not be jarring your body.
5. If you are doing the move on the trampoline, you need to keep your feet flatter. If you start lifting your heels and landing on your toes, your calves will really begin to ache!
Energetic jog
Instructions
The great thing about the trampoline is that it makes jogging really easy. It absorbs the impact of the running yet gets the blood flowing fast at the same time.
1 Step onto the trampoline and stand with both feet hip width apart.
2 Now start off by lifting first one heel and then the other and swinging your arms. This will help accustom you to the moving surface on the rebounder/trampette. Keep doing this for several minutes.
3 Push your hips out to the sides and make the movement bigger as you become more at ease with the motion.
4 Now start to pick up your feet and lift your heels behind you as you move into a jog. Keep breathing and try to keep jogging, becoming faster and more energetic as you go!
5 This move will warm up the whole body and really get the blood flowing. Keep it going for 10-12 minutes.
1 Step onto the trampoline and stand with both feet hip width apart.
2 Now start off by lifting first one heel and then the other and swinging your arms. This will help accustom you to the moving surface on the rebounder/trampette. Keep doing this for several minutes.
3 Push your hips out to the sides and make the movement bigger as you become more at ease with the motion.
4 Now start to pick up your feet and lift your heels behind you as you move into a jog. Keep breathing and try to keep jogging, becoming faster and more energetic as you go!
5 This move will warm up the whole body and really get the blood flowing. Keep it going for 10-12 minutes.
More Exercises, Routines, and Tips for Women
Tuck jumps
Instructions
1 Bounce in the centre of the trampoline once again.
2 This time you are going to take off with both feet and spring upwards. Use your arms to help the upward movement and, as you lift off the trampoline, try to tuck your knees up in front of you. Keep your head lifted as you try to lift your
knees and pull in on the abdominals to help lift your legs.
3 Land and repeat the jump immediately.
4 If you are doing this move on the floor rather than the trampoline, you may need a break after 4 consecutive jumps!
2 This time you are going to take off with both feet and spring upwards. Use your arms to help the upward movement and, as you lift off the trampoline, try to tuck your knees up in front of you. Keep your head lifted as you try to lift your
knees and pull in on the abdominals to help lift your legs.
3 Land and repeat the jump immediately.
4 If you are doing this move on the floor rather than the trampoline, you may need a break after 4 consecutive jumps!
Interested in Learning other Forms of Core Exercise?
Muscles for Women is a fantastic website, designed with women in mind. Suggestions for fab and fun exercises to maintain a healthy weight, diet advice and lots lots more besides.
Star jumps
Instructions
1 Bounce with both feet on the centre of the trampoline with just a slight bend on the knees.
2 Now swing both hands out to the side and jump with both legs out to the edge of the trampoline.
3 Use your arms and push off with your feet to jump your legs back together again. If you are doing this move on the floor, bend your knees and go through your feet as you land to absorb the impact
4 Alternate 10 star jumps with some energetic jogging to really get the blood pumping!
2 Now swing both hands out to the side and jump with both legs out to the edge of the trampoline.
3 Use your arms and push off with your feet to jump your legs back together again. If you are doing this move on the floor, bend your knees and go through your feet as you land to absorb the impact
4 Alternate 10 star jumps with some energetic jogging to really get the blood pumping!
Build a Routine
Try alternating the tuck jumps and star jumps with the jogging and health bounce moves you have learned. In this way, you will develop a 10-15 minute routine you can use every other day to boost the blood flow and wake up that circulation each morning!
Getting Higher
Now you can begin to experiment a little more actively with your trampoline.
Try these moves to really get your circulation - and adrenalin - going! You can perform the moves on the floor also, but be sure to land going through the foot and bending the knees softly to avoid any jarring of the body.
Try these moves to really get your circulation - and adrenalin - going! You can perform the moves on the floor also, but be sure to land going through the foot and bending the knees softly to avoid any jarring of the body.
Rebounder Exercises
Now that you've seen exactly what rebounder exercises are all about, why not give it a go - you can invest in your own mini trampoline and with the help of the above videos, you'll improve your fitness levels massively and have huge fun at the same time!
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