Why You Should Add Trampoline Exercises to Your Workout Routine

Why You Should Add Trampoline Exercises to Your Workout Routine

Exercise can be fun and it doesn’t have to be stressful. Many people have said that it’s hard to be depressed or sad when jumping. Adding a trampoline into your exercise routine is a great change of pace to traditional gym equipment.

A trampoline, as basic as it is, has capabilities that are hard to match on other types of gym equipment. It’s a simple device but it doesn’t lack intensity.

Related: Safest Trampolines Reviewed

You can work up a tremendous amount of sweat and you still need to replenish your body afterwards, as you would with a traditional workout. The trampoline is a perfect workout, no matter if you are young or old. Rebounding is going to work your lower body predominantly but provide overall muscle tone.

a girl jumping high on trampoline

If you’re the type of person who hates running or it’s difficult due to a previous knee surgery, rebounding is for you. If you’re worried about falling, stay low with your exercises. The g-force created when you jump helps to make every part of your body stronger and increase bone mass. With continued use, you’ll get stronger and balanced which reduces your risk of falling.

Benefits of Trampoline Workouts

Working out on a trampoline has many health benefits that might be hard to find elsewhere. Rebounding on a trampoline works the toxins from your lymph system. Movement pushes and drains your lymph. If your body doesn’t get enough movement the lymph will stay stagnant. Rebounding on a trampoline helps your lymphatic system by encouraging it to flush out bacteria, waste, and dead cells.

children enjoying their fun moments

Aside from draining toxins, rebounding works your core muscles. It also helps strengthen your heart, burn calories, increase lung capacity, and tone your muscles. Rebounding also helps prevent incontinence and improve the health of your pelvic floor. Strengthening the pelvic floor benefits your bladder control and helps support your internal organs.

Trampoline workouts help slow the aging process and increase immunity. Rebounding does a great deal of good for your heart and helps prevent blood from pooling in your veins. Exercises with this equipment enhance your coordination, help correct posture, and improve the development of your muscles. The trampoline helps decrease cellulite and built up bodily fluid.

When you workout on a trampoline, a shift in gravity occurs. This minimal shift benefits every cell of your body. Rebounding releases a flurry of hormones; serotonin, adrenaline, and dopamine. Working out on a trampoline is better for your joints than a hard floor. The trampoline mat absorbs up to 80% of the impact, rather than your joints. Vertical jumping alone helps slim down your calves and adds more shape to the hamstrings.

mama and daughter bouncing happily on grounded trampoline

If you want to see more substantial results from the trampoline, add dumbbells or small weights to your exercise. It’s a known fact that trampoline exercise is just as powerful as aerobic exercise. NASA understands the benefits well and uses the trampoline to prepare astronauts. During WWII, pilots enhanced their spatial awareness with the use of the trampoline.

What Muscles Are Getting Worked on a Trampoline?

When you perform single leg bounces on a trampoline, you’re working specific muscles. Your gluteus maximus and mediums are definitely getting a workout on the trampoline. Other muscles are getting a workout during squats, such as your; obliques, rectus abdominus, transversus abdominus, and muscles mentioned earlier. You’re also working out your quadriceps, tibialis anterior, and gastrocnemius.

fitness class members practicing their routine

Working out on a trampoline involves your stomach, hips, thighs, arms, and legs. Each trampoline workout gives your body more balance. The trampoline works nearly every muscle, so it’s a great addition to your workouts.

If your goal is to lose weight, the trampoline can help with that. It’s a form of cardio exercise that your body needs without the heavy impact that running has on your knees. A heavy, high-intensity workout on a trampoline is gentler on your joints and cartilage.

A single legged knee bend will help you gain strength in your leg. Hip bouncing for at least 20 minutes benefits your health as much as running. Your body has to work against gravity to push you off the trampoline, helping to tone your muscles. You can have a low impact exercise on any muscle group using a trampoline.

Trampoline Exercises for Kids & Adults

Single leg exercises

Exercises that involve single leg exercises are great for the trampoline. Try squatting on one leg or bouncing on one leg to add balance and strength. You’ll have stronger ankles and light footwork will become easier when you perform single leg exercises. Work on bouncing on a single leg before squatting.

Ab twists

To strengthen your core, jump and twist your midsection on the trampoline. This motion will help you maintain thoracic spine mobility. This exercise will enhance your overall power, a useful characteristic in sports. Keep your abs tight as you rotate and you’ll be working your rectus abdominus, obliques, and transversus abdominus.

Pike jump 

To do a pike jump, stand on the trampoline and jump, raising both legs in the air at the same time. Jump high and straight. While you’re in the air with your legs raised, reach for your pointed toes.

capture of a lady doing perfect pike jump

At the peak of the jump, your body should be in the shape of a triangle. This is a simple, foundational move you can build on later. This exercise works your core and hip flexors.

Straddle jump

The straddle jump involves jumping high and extending your legs and arms much like you’re doing a jumping jack. Jump in the air and extend both legs away from each other.

At the peak of the jump, lean forward and reach for your pointed toes. It’s okay if this jump is difficult at first, it requires a little more strength and mobility. This jump is also referred to as a split pike jump.

Foot drills

This footwork drill is simple but you can work up a sweat. All you need to do is move your feet as quickly as you can. Move from one foot to the next and run in place with your core tight.

Keep your feet positioned under your hips and develop a good rhythm while running in place. Fast footwork is good for burning calories, raising your heart rate, and developing your speed. This exercise will help you with boxing, gymnastics, and exercises overall. Foot drills will build your obliques, gastrocnemius, gluten, and quadriceps.

Straight jumping and tuck jumping

For this jump, you’ll want to start with your knees slightly bent and jump up vertically. As you jump, extend your arms and raise them above your head as you reach the peak of the jump.

To do a tuck jump, bounce as high as you can into the air and bend your knees, tucking them in front of your chest. Also, fold your arms and wrap them around your tucked legs at the peak of the jump. You can alternate between knees if you want to.

Hands and knees jump

This jump is as simple as it sounds and all you need to do is jump on your hands and knees and bounce. Keep your back flat and steady your knees and hands to prepare for landing.

Susan Lee