Large Trampoline Exercises

Jumping on the trampoline offers many benefits.
i Pixland/Pixland/Getty Images

Jumping on a trampoline, which is also called rebounding, is a fun and exciting kind of workout. Albert E. Carter, author of "Rebound Exercise: The Ultimate Exercise for the New Millennium," suggests using a backyard trampoline, which gives you more room to exercise. Doing rebounding moves works the muscles in your entire body and burns calories at the same time. Talk to your doctor before starting a trampoline exercise routine.

Star Jumps

    Star jumps burn calories while working the muscles in your arms, legs and buttocks. The move is traditionally done on a stationary surface, but Irene Lewis-McCormick, author of "A Woman's Guide to Muscle and Strength," suggests doing jumping moves on a trampoline to lessen their impact. To do the move, stand on the trampoline with your hands at your sides and your feet together. Bounce up and down until you get some height. As you jump, extend your arms and legs out, creating a star shape with your body, bringing them down as you land. Continue for several minutes.

Fitness Bounce

    The fitness bounce is a move you can keep up for 10 minutes or more and is a good alternative to jogging or running. The move burns calories and activates many of the muscles in your lower body. To do the fitness bounce, stand in the center of your trampoline and jog or run at your own pace, being sure to bring your knees up as much as possible. The faster your run, the more calories you'll burn with your workout. Keep your back straight to prevent injuries and maximize the exercise.

180 Jumps

    Doing 180 jumps on the trampoline is challenging to your balance, which activates your core muscles, but also works your leg and buttock muscles at the same time. The exercise burns calories as well, provided you keep the move up for several minutes at a time. To do a 180 jump, stand in the middle of the trampoline and jump into the air. As you jump, rotate your body 180 degrees so that when you land you're facing the opposite direction from when you started.

Sitting Bounces

    Sitting bounces are a good option for strengthening and toning your abdominal and leg muscles. To do the move, sit down in the center of your trampoline. Bounce on your buttocks, using your legs and stomach to create momentum. This move is a good option for beginners who are learning the balance required for rebounding. It is also a good choice for people who cannot stand up very well or cannot stand for extended amounts of time.

Safety Tips

    Many parents in particular worry about the safety of trampoline exercises for their children, but people of all ages should follow basic safety advice when jumping. Install a safety enclosure around your trampoline to prevent falls and cover any exposed springs with safety pads to prevent scrapes and cuts. Make sure your trampoline sits on even terrain otherwise it might tip over when you jump. It is usually best to jump alone to prevent bumping into someone else.

the nest