A mini-trampoline can be purchased at many hardware and sporting goods stores.
Jumping on trampolines isn't just for fun; it's a great way to build muscles in your core and lower body. A trampoline workout builds large muscle groups, as well as improving your overall cardio-fitness level. The American Heart Association recommends you do a minimum of 30 minutes of cardio training five days a week and a minimum of two days of moderate- to high-intensity resistance training each week. Trampolining can help you meet this goal while building and toning muscle throughout your body.
Jumping on the trampoline helps build your core muscles as you need to maintain good posture and balance while trampolining. Your core muscles keep your whole body stabilized, providing needed support for all movements. To further emphasize your core stability muscles while trampolining, mix in leg lifting exercises during your jump, such as bringing your knees to your chest while jumping.
Hip and Butt Muscles
Your hip and butt muscles are also known as your gluteal muscles. Made up of three different muscles, the gluteus maximus, the gluteus minimus and the gluteus medius, your glutes provide stability to your pelvic region and help control hip movement. The jumping action used on a trampoline builds strong gluteal muscles, as they power you through the upward lift and control your body's ability to manage the descent.
Your leg muscles are also exercised as you jump up and down on a trampoline. Your quadriceps, hamstrings and calf muscles are all used to push you off the trampoline and to absorb your weight as you land. Unlike other jumping exercises, such as skipping rope, trampolining reduces the amount of impact on your knees and ankles, making the exercise safer than other options.
While trampolining may not directly target your upper-body muscles, you can incorporate a series of other movements to help you exercise your arm and shoulder muscles as well. For a simple movement, include jumping-jack arms with your trampoline jumps. Similarly, you can extend your arms straight out in front when you do jumping knee tucks for a full-body exercise - core, lower body and arms. To increase the resistance level for all trampoline exercises, wear wrist weights.