If you’re looking for a fun way to enhance your exercise routine and strengthen your backlegs and buttocks, consider a trampoline workout. The benefits you will receive from bouncing on a mini trampoline, also known as rebounding, are enormous. (Plus, some of your favorite celebs like Eva Longoria and Goldie Hawn are fans of this productive fitness trend). We spoke with Aly Giampoloco-founder and rebound instructor at the ness (CPT Certified), who provides us with five trampoline exercises to rebuild muscle mass.
Working out with a mini trampoline is a great option to add to your exercise routine as you age, because improve your balance. Falls are a big risk for older adults, Giampolo explains, as balance, coordination and stability are often some of the first skills to decline. As you age, you also lose lean muscle mass, according to Harvard Health Journalso it is necessary to do everything possible to rebuild and maintain it.
What are the benefits of exercising on a trampoline?
A trampoline provides a smooth, somewhat uneven surface on which to practice. You will be able to develop your skills in a comfortable environment and improve daily functionality. Giampolo explains, “On a broader spectrum, the mini trampoline is an incredibly effective low-impact tool, allowing you to do a high-intensity workout without putting extra stress on your joints. In just 10 minutes on a mini trampoline, you exercise the same amount of energy and build the same amount of cardiovascular endurance as you would in a 30-minute run, making it a more effective and efficient way to high intensity cardio.”
Giampolo also points out several additional benefits of exercising on a mini trampoline. include longevitybone density, lymphatic drainage, pelvic floor strength, and improved circulation. Let’s not forget what is possibly the biggest benefit: the sheer pleasure you’ll experience in your updated exercise routine!
What are the best trampoline exercises to regain muscle mass?
Okay, we know you’re beyond excited in anticipation and ready to literally jump up and down. Assuming you already have your own mini trampoline at home, check out these exercises to rebuild muscle mass and start bouncing!
bounce down
First is the Bounce Down. This move is an easy yet productive move that engages your hamstrings, glutes, and transversus abdominis muscles to stabilize your entire body while giving you a little cardio push.
You will begin this exercise in a squat with your knees bent and a gentle crease at your hips. In one continuous motion, she drives both heels down onto the trampoline, using her core to lift both knees toward her torso, while making sure her body stays low.
Turn
Next on deck is the Twist. Giampolo explains: “Twists engage the internal and external obliques, creating opposition in the torso and increasing spinal rotation.”
You will start this drill in the same position as you did on the Bounce Down with your feet slightly outside of hip distance. Using your obliques, twist your lower body to the side, all while keeping your shoulders straight toward the space in front of you. Swing your opposite arm forward as if you were bowling. When your feet land on the board facing to the side, complete the action in reverse, returning your lower body to the position you started in.
Front back
“The front and back targets your core by challenging you to bring your knees higher so your feet can go over the board,” Giampolo tells us.
To perform the Front Back, you will again start in the Bounce Down position. Instead of keeping both feet under you, you’ll jump forward and then back on the trampoline. Swing your arms along with your moving legs. As you lift both knees to move forward, draw your abdominal muscles in to straighten your tailbone.
Cutwith scissors
Giampolo notes, “Scissor switches target your abs, inner thighs, and glutes, challenging these muscle groups to hold your legs closer together and center your body evenly between both feet.”
To settle in, assume a narrow stance. Spread your legs apart to move one foot in front of you and one foot behind you, putting equal weight on each foot. Continue alternating which foot is in front, moving the opposite arm with the opposite foot.
knee drive
Last but not least, it’s time for the Knee Drive. Giampolo explains that this exercise is “the perfect gateway to more challenging single-leg movements, creating a deep core connection to balance on one leg for an extended period of time.”
Start with both feet directly below your hips. Then, drive one knee directly toward your heart center, squeezing your supporting glute for balance, and drive your heel toward the trampoline. Lower your raised leg toward the trampoline, putting an equal amount of weight between both feet. Repeat this movement several times on one side before moving on to the other.
alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. Read more about Alexa
