Can you get fit on a mini trampoline? Actually, yes.
What used to be a fairground attraction is finding its place in society as a help to shed unwanted weight or work back towards health without adverse effects.
The mini trampoline is becoming very trendy in the United States as a tool to improve physical fitness. It is also very popular with physiotherapists, as it helps regain stability and strengthen certain muscles while at the same time removing impacts on joints and tendons.
Whether as a hobby or in rehabilitation, it will allow you to bounce your way to better health, so jump in and read on!
Table of Contents
- 1 Can you get fit on a mini trampoline? Introduction
- 2 What warm-ups should I do before I start trampolining?
- 3 What mini trampoline exercise works the abdominal muscles?
- 4 Can the mini trampoline be used for rehabilitation?
- 5 Can you work deep muscles and posture on a mini trampoline?
- 6 Can you get fit on a mini trampoline? Conclusion
Can you get fit on a mini trampoline? Introduction
More and more people are using the mini trampoline in order to benefit from the huge benefits of mini trampoline exercise! But why use mini trampolines?
Whether for overweight people, people in rehabilitation or children, the mini trampoline will allow you to work your heart and balance while avoiding impact on a hard surface, which is very constraining for your tendons, ligaments, and joints.
In the United States, rebounding classes have even been created in fitness centers.
On the sports side, many physiotherapists choose it to complement their preparation.
The mini trampoline can be used indoors or outdoors. It’s fun, and it’s also very effective!
Tip: Have a look at our mini trampoline buying guide before purchasing one yourself: How do I choose a mini trampoline? Ultimate mini trampoline buying guide
What warm-ups should I do before I start trampolining?
As with any sport, trampolining requires a warm-up beforehand, in particular by optimizing the distribution of synovial fluid in the joints to optimize its use.
Synovial fluid acts as a lubricant in a joint. Warm up the ligaments and tendons as well so that they are not stressed when still “cold.”
To do this, rotate your ankles, knees, shoulders, and elbows.
Once your muscles are stretched, stand in the middle of your trampoline without shoes to promote support and avoid sprains due to a too high sole.
Start by running in place, alternating with knee raises, then heel/butt raises. Put your arms and shoulders into action by making jumping jack motions.
Finally, start lightly with the two-footed leaps, then increase the height of the jumps.
You will quickly notice your heart pumping by working on a mini trampoline.
To prepare your body in air and on your mini trampoline, do a final, very playful warm-up in pairs if possible. The two people will hold hands and then perform jumps in a semi-circle to land safely on their partner’s mini trampoline.
The warm-up should last approximately 6 to 8 minutes.
What mini trampoline exercise works the abdominal muscles?
Starting position, sitting in the center of the mini trampoline. The pelvis is in anteversion, and the legs are slightly stretched. Hold the position statically for 15 to 25 seconds.
Once you have mastered the exercise and your pelvis has remained in the initial position without arching your back, you can perform the following variation.
Starting position, sitting in the center of the mini trampoline, pelvis anteverted and legs slightly extended.
Swing your arms back and forth while contracting your abs. Your body will start to bounce on your buttocks.
Accentuate the arm movement by synchronizing it with your return to the mini trampoline. Perform the exercise for one minute. Once you have mastered the exercise, perform the same instructions while rotating on the mini trampoline.
Be careful, you will have to wait until you are in the air to pivot slightly to the side. There is no point in trying to make a large rotation movement.
If you feel your pelvis go into retroversion, stop the movement. This is a very fun exercise but very demanding for your abs!
Can the mini trampoline be used for rehabilitation?
Absolutely. We see the mini trampoline in physiotherapy offices.
Anyone can easily get a mini trampoline in the big sports stores or online at a reasonable price to prevent a sprain or continue the work done with their physiotherapist.
To regain ankle and knee stability without taking risks, mini trampolines can optionally be equipped with a small barrier to hold onto (a balance bar) to avoid falling.
Start the exercise by hopping on one leg. At some point, you will stop jumping, holding onto one leg without moving.
You might try to vary by having two trampolines stuck together to perform side bounces.
Same instruction, as soon as you are told to stop, you hold on to one leg without moving.
There is a variation where you start with your back to your partner and support yourself on the balls of your feet.
When your partner says so, you do a half-spin to keep yourself on one foot, without moving, while catching a ball thrown by your partner.
Related post: For more use cases of the mini trampoline, check out our other article What are mini trampolines good for? 4 Uses
Can you work deep muscles and posture on a mini trampoline?
You can work the deep muscles, especially since the mini trampoline protects the joints, ligaments, and tendons, which will be less subjected to the shocks of a hard surface.
People with tendonitis, osteoarthritis, or knee problems at the joint level will be able to do previously banned exercises again.
Overweight people who want to lose weight will enjoy sculpting their figures and doing cardiovascular work.
Exercises on a mini trampoline activate blood circulation, increasing heart function and metabolism.
It, therefore, activates the venous return thanks to the movement of the lower muscles such as the calves.
By alternating different postures, you will be able to concoct a complete program according to your level and your needs.
Depending on your physical condition, your session can vary from 20 to 40 minutes several times a week.
A mini trampoline is not just for bouncing up and down; it can be used for various exercises to lose weight bouncing on the trampoline. The unstable surface allows you to efficiently work the deep muscles and posture.
Can you get fit on a mini trampoline? Conclusion
Many people still think that a mini trampoline is only suitable for children. On the contrary, trampolines with a larger diameter are for children, while mini trampolines are for adults who want to do rehabilitation or cardiovascular exercises on the trampoline.
The larger the jumping area, the less likely your children will fall off and hurt themselves.
There are also protective nets for children that surround your trampoline. And for adults, a safety bar will allow you to work out safely and without fear.