The trampoline comes with many advantages; it gives an enjoyable time and makes your health boost faster. The trampoline provides coordination, excellent balance, plus better motor skills. There are so many trampoline exercises that boost your endurance, improve your cardiovascular health, and give you a stress-free life. Recent research mentioned that trampolines make your bone health a lot better while strengthening them and improving their density.

The trampoline comes in many types, sizes, and shapes. One can perform different exercises on each trampoline. In this article, we will be discussing 12 such exercises that boost your health. Plus, we will also tell you how to do them safely so that you don't get injured.

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1. Pelvic floor jump

This exercise is performed on a rebounder trampoline. This exercise aims to strengthen your thigh muscles and pelvic floor.

How to do it:

● It would be best if you placed a small exercise ball between your knees.

● Start jumping slowly up and down.

● Try to engage the muscles of your pelvic region.

● With your inner thighs, try to squeeze your ball.

● Continue this exercise for 1 to 3 minutes.

2. Jumping Jack

Jumping Jack is also done on a rebounder trampoline. To do this exercise, you have to bend your torso forward or raise your arms to your shoulders.

How to do it:

● Stand in a position when your feet and arms are alongside your body.

● Jump while keeping your arms overhead and your feet are apart.

● Jump back to the starting point.

● Repeat this act for 3 minutes.

3. Tuck Jump

The Tuck Jump exercise is done on a large trampoline. So make sure to get a large trampoline.

How to do it:

● Stand straight at first, then jump while tucking your knees into your chest.

● Do a recovery jump when you land back.

● After practicing and understanding this move, tuck with every jump.

● Repeat this act for 3 minutes.

4. Butt kicker jump

For this exercise, a large trampoline is needed.

How to do it:

● Stand straight at first, then start jogging in place.

● Bring your foot near your butt, then bend your knee to kick one foot backward.

● If you want more of a challenge, jump up while bending both of your knees at the same time. Also, bring both feet near your butt.

● Repeat this act for 3 minutes.

5. Single-leg bounces

If you are new to trampoline exercises, then this exercise is perfect for you. This exercise focuses on your balance and ankle strength. Make sure to maintain alignment in your grounded leg to avoid falling towards the center.

How to do it:

● Stand straight while keeping your feet hip-distance apart.

● Lift your right foot while putting your weight onto your left foot.

● Try jumping up and down in this state for 2 minutes.

● Repeat the same on your opposite side.

7. Twists:

If you want to develop the coordination to work on your core, back, and upper body, this exercise is perfect. Do this exercise on a large trampoline.

How to do it:

● Stand in a position that your feet are directly under your hips while your arms are beside your body.

● Then bounce up while turning your legs on your left and upper body to your right.

● Come back onto your starting position.

● Then bounce up while turning your legs on your right and upper body to your left.

● Repeat this act 3 times.

8. Jogging Variations:

The following exercise on our list is for beginners. This exercise also focuses on your balance and ankle strength.

How to do it:

● Start jogging side to side a few times.

● Try to jog with a broader stance.

● Then put your arms overhead and start jogging.

● Then start jogging side to side.

● Repeat each variation for 1 to 2 minutes.

9. Regular jogging

Regular Jogging is for the seniors for a low-impact workout.

How to do it:

● Stand straight with your spine, or lean back a bit.

● Then lift your knees forward to jog in place.

● Start pumping your opposite arms.

● Repeat this act for 1 to 4 minutes.

10. Vertical Jumps

This exercise is also for the seniors for a low-impact workout.

How to do it:

● Stand straight; then, while keeping your legs together, bounce up.

● Put your arms overhead at the same time.

● Then come back to your starting position.

● Repeat this act for 1 to 3 minutes.

11. Seat drops

This exercise is also for a large trampoline.

How to do it:

● Start this exercise while standing straight, then bounce up and extend your legs straight out.

● Upon your landing on your bottom, keep your legs straight.

● Put your arms down for support and balance.

● Bounce back up so that you can stand.

● Repeat this act for 1 to 3 minutes.

12. Pike Jumps

Pike Jumps ask for a large trampoline for practicing.

How to do it:

● Stand straight at first, then bounce up and stretch your legs straight in front of you.

● Then stretch your arms towards your feet.

● Repeat this act for 1 to 3 minutes.

Bottom Line

Trampolines are a perfect sport to boost up your health and strengthen your bones. Moreover, these exercises will give you a break from your routine exercise that will motivate you to keep working out for better health.