Getting your children outside and exercising isn’t always easy, especially with so many exciting toys enticing them inside. Often, your trampoline sits unused, covered in dust, or slowly rusting away. To kick-start your child’s interest in your trampoline, we have outlined the best exercises you can try with your child. None of these will feel like a workout, and they’ll provide plenty of fun to get your children outdoors and bouncing again!
Why Exercising on a Trampoline is Perfect for Children
Using a garden trampoline for exercise provides plenty of fun for your children, without them realising they are improving their fitness. Exercising on a trampoline has several benefits that other exercises don’t, including:
- Improved balance and coordination – helping children to develop motor skills that will aid them in other exercises, sports, and daily life
- It is low-impact and cardio-friendly – offering protection to their joints as they continue to grow, while increasing their heart rate to help with cardio fitness
- It provides an emotional boost and stress relief – releasing endorphins to help keep your children happy and reduce any stress they are experiencing
- The whole family can join in – providing hours of fun and bonding for everyone, with the bonus of increased daily movement to keep everyone healthy
5 Fun Trampoline Exercises For Children
Below are five fun experiences you can try with your children to help them exercise more and spend more time outdoors. With all of these exercises, trampoline safety must be taken seriously. You should supervise your children at all times, ensuring that the trampoline’s weight and bouncer limit are not exceeded and that you have the necessary safety equipment in place.
1. The Classic Bounce
The classic bounce is perfect for everyone, especially beginners who are new to or haven’t bounced on a trampoline often. It’s a good warm-up exercise or way to introduce the trampoline to your children. The classic bounce can help provide stress relief, improve coordination and cardio through the following steps:
- Start standing centred on the trampoline
- Keeping your feet shoulder-width apart and your back straight, start bouncing
- You want light bounces, keeping your core engaged as you move
- Repeat for 2-3 minutes
2. High Knees
High knees are better suited to older children, teens, and adults, providing an intense cardio that is sure to get your heart rate up. The exercise helps to develop agility and leg and core strength, too, through simple steps:
- As you bounce, lift your knees towards your chest
- Do this alternating knees each time, as if you were doing high knees in other fitness routines
- Continue for 30 to 60 seconds before a brief break
- Repeat for 3 sets, taking short breaks in between to help your breath and heart rate steady
3. Seat Bounce
This seat bounce is perfect for kids and beginners, especially if they are interested in learning some trampolining moves. It provides fun movement, helps with their motor skills, and activates their core with the following steps:
- Sit in the centre of the trampoline, holding handles if available
- Using your legs and core, bounce gently
- Pay attention to posture and abdominal muscles to create a fun, but effective workout
4. Twist Bounce
The twist bounce is an excellent exercise for coordination, rotational stability, and oblique strength. It’s best for teens and adults, but you could try this with children too:
- Start by bouncing lightly on the trampoline
- Twist your hips from side to side as you bounce
- To engage your core, extend your arms as you bounce and twist
- Aim for 10 to 15 twists per side
For children, we recommend keeping their arms at their sides rather than extended, as they might struggle to maintain balance. The easy adjustment makes the exercise safe and enjoyable for everyone.
5. Jumping Jacks
Jumping jacks are the perfect exercise for all ages and are even more fun on a trampoline. They provide full-body engagement and help with cardio and coordination. You don’t need to bounce while you do these either, following the steps:
- Jump, spreading legs and raining arms overhead
- Return to your start position and repeat
- Aim for 10 to 15 reps per set
You can do the jumping jacks without bouncing, or add some extra fun and bounce as you make the jumping jacks positions. Adding a bounce will increase the cardio of the exercise and keep kids engaged.
Start Exercising and Having Fun with Your Children On Your Trampoline Today
Trying these exercises with your children is the perfect way to get more out of your trampoline. Not only are they fun, but they also ensure your child is getting the movement they need. When exercising on a trampoline, you want to ensure you have a sturdy, reliable one, like those offered by Vuly. All of their trampolines are incredibly durable, with different sizes and designs to suit every garden and budget. Head to Vuly to check out their kids’ trampolines today.
