To use a fitness trampoline, you perform various exercises and movements on its flexible surface, benefiting from the low-impact bounce. You can start with basic bounces and progress to more complex steps like heel digs and knee ups, often adding arm movements to increase the workout intensity.
Getting Started with Your Fitness Trampoline
Before jumping into exercises, ensure your fitness trampoline is set up on a stable, level surface. Wear supportive athletic shoes. Begin with gentle bouncing to get accustomed to the feel of the trampoline.
- Basic Bounce: Simply stand on the center and perform small, controlled bounces, keeping your core engaged. Focus on pushing down into the mat rather than just bouncing up.
Maintain good posture throughout your workout: shoulders back, core tight, and knees slightly bent.
Performing Exercises on a Fitness Trampoline
Fitness trampolines allow for a wide range of exercises that engage different muscle groups while providing a cardiovascular workout. Based on common movements, including examples seen in workouts:
Common Trampoline Exercises
| Exercise | Description | Focus | Example Cues |
|---|---|---|---|
| Basic Bounce | Gentle up and down movement. | Cardio, core stability | Push into the mat, stay controlled. |
| Heel Digs | Alternately extending one leg forward, digging the heel into the mat on a slight bounce. | Legs, Glutes, Cardio | "In heel digs single double..." |
| Knee Ups | Lifting one knee towards your chest, often with a small hop on the opposite leg. | Legs, Abs, Cardio | "...now knee up right left. So you give a little hop and then your knee comes up." |
| Jumping Jacks | Performing jumping jacks on the trampoline surface. | Full Body, Cardio | Arms and legs out simultaneously with bounce. |
| High Knees | Running in place, lifting knees high. | Legs, Cardio, Abs | Lift knees towards chest with bounce. |
(Note: The exercises highlighted in bold are specifically referenced as examples of how a fitness trampoline is used in workouts).
Detail on Referenced Exercises:
- Heel Digs: As demonstrated in fitness routines, you can perform heel digs single double. This involves bouncing lightly and extending one leg straight out in front of you, tapping your heel down, either alternating legs ("single") or tapping the same heel twice before switching ("double").
- Knee Ups: This exercise involves lifting your knee up towards your chest while performing a small hop on the standing leg. As mentioned, "you give a little hop and then your knee comes up," alternating between the right and left knee.
Incorporating Arm Movements
Adding arm movements is an effective way to intensify your workout and engage your upper body and core. As highlighted, "using the arms is just another element of the workout." You can swing your arms, perform punches, raise them overhead, or mimic running arm motions while doing leg exercises like knee ups or bounces. This increases calorie burn and coordination.
Tips for an Effective Workout
- Start Slow: Begin with shorter sessions (5-10 minutes) and basic bounces, gradually increasing duration and intensity.
- Stay Hydrated: Drink water before, during, and after your workout.
- Listen to Your Body: If you feel pain, stop the exercise.
- Be Consistent: Aim for regular sessions a few times a week.
Using a fitness trampoline involves performing dynamic movements on the bouncy surface to achieve a full-body, low-impact exercise session.
