How to Use the Exercise Equipment Rebounder

Kids can use rebounders as easily as adults can.

The rebounder, also known as a mini-trampoline, is typically at least 36 inches in diameter and is a widely praised type of exercise equipment. Basic models are usually inexpensive, so rebounding can be an economical, convenient way to stay in shape. The numerous health benefits include weight loss, toning, increased detoxification and lymphatic flow, improved circulation and sleep, enhanced immune system functioning, internal organ strengthening, stress relief, improved metabolism and bone strengthening. Although you can simply jump up and down on your rebounder, for variety and enjoyment you can try numerous exercises designed specifically for rebounders. The exercises are easy and simple to learn. If you want to get creative and have even more variety, feel free to invent your own routines.

Things You'll Need

• Rebounder

Instructions

1. Place your rebounder on a flat surface and in an area where there is plenty of room for you to swing your arms and move your legs while rebounding. An appropriate spot might be your living room, where you can listen to music or watch television while rebounding.

2. Stand on the rebounder, preferably in bare feet, with your feet shoulder-width apart. Rebounding barefoot strengthens your feet and lessens the chance your feet slip or slide. However, you can wear athletic shoes if you prefer that, but do not wear socks, as you can more easily slip in them. Begin to gently bounce up and down without letting your feet leave the surface of the rebounder. Continue bouncing like this for a few minutes. Do this routine a few times per day. If you proceed to more advanced moves on your rebounder, continue to use this exercise as a warm-up and cool-down activity.

3. Run or jog in place on the rebounder. Doing these moves on a rebounder is much safer and does not impact your joints and back as much as if you did them on surfaces like hard pavement or floors.

4. Do jumping jacks on your rebounder's surface. Before doing so, determine that your rebounder is large enough in diameter to safely accommodate this activity.

5. Bounce higher, allowing your feet to leave the mat surface, or at a faster speed. Wait to do this until you have built up some experience with the rebounder and are comfortable doing this type of activity. This will lessen the chances of slipping or falling.

6. Jump as high as you can off the rebounder surface. Doing so will help you become stronger. Because jumping higher creates more gravitational pull, your cells gain strength through this activity.

7. Sit on the rebounder surface while someone else who is behind you gently bounces the rebounder up and down. This activity is for people who are too weak to stand on the rebounder, but the movement still provides to them the benefits of immune strengthening and lymphatic drainage.

8. Use a stabilizer bar while lightly bouncing on the rebounder. This provides a way for people who are weaker to gain rebounding benefits.

9. Sit on the rebounder surface with your feet on the floor. Then lean back slightly and lift your feet off the floor. Bounce on the rebounder while holding your arms straight out. After you master this movement, start holding your legs straight out and up. When you do this, your legs and torso create the shape of a V. This activity is for people who have become more advanced in their rebounding skills. It can tone your legs, abdominals and back.

Tips & Warnings

• People of all ages and ability levels can enjoy rebounding and reap its benefits, so get your children involved in the action too. Even rebounding for a few minutes at a time can be helpful, so try squeezing in short workouts here and there throughout the day, when you take short breaks from working and other activities. Some rebounders are portable, which means you can take them along when you are away from home. Consider keeping a rebounder at your workplace. Keep in mind that some people claim that cheaper rebounders are not as enjoyable to use and wear out relatively quickly.

• Check with your doctor before beginning to rebound if you have physical limitations, health conditions or previous injuries. If your balance is not optimal, considering getting a stabilizer bar as an accessory for your rebounder. Improved balance is one benefit of rebounding. If you are a beginner at rebounding, start with more basic movements, to lessen the chance of injury and to get the feel of this type of exercise.

References

• How to Boost Your Immune System: Try These Basic Rebounder Exercises to Get the Most Out of Your Workouts
• Rebounder Exercise: The Benefits of Rebounders and Mini-Trampolines
• Inspirations Personal Training: The Surprising Health and Fitness Benefits of Rebounding
• Health101.org: A Rebounder Helps You Bounce Your Way to Better Health!
• Healing Daily: Why Rebounding Is so Beneficial