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4 ways to ‘bounce’ your way to a stronger core
Stability is essential to quality of life, and as we age we need to work our core and hips to provide that stability. One of the best ways to train stability is to exercise on an unstable environment. With a mini-trampoline, you get the instability factor that adds to the core and cardio training.
The mini-trampoline is a terrific tool for developing stability through dynamic movement. Because the trampoline is not “fixed” your body is forced to keep firing all different muscles at different rates and intensities to keep you in balance. This requires the development of leg strength and endurance that you cannot get by lifting weights or working on a stable floor.
In today’s video, Coach Kevin Kearns will show you four amazing exercises that will develop your core stability. Let’s have a look!
Mini-trampoline Exercise 1 – One Legged Reach
Many don’t realize that when we walk we are always off balance and falling forward to regain balance. We are balancing on one leg and falling onto the other for stability as we move forward. This first exercise will improve one-leg balance.
Stand upright on the mini-trampoline. Lift one foot off by bending the knee. Then bend the ankle, knee and hip of the other leg to slowly bend over and touch the side of the trampoline. Then slowly come back up. As you bend forward allow your raised leg to drift behind you for balance.
Try a set of 5 repetitions on each leg to start and see how you do. If you feel unstable, just lower your other foot and begin again.
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Mini-trampoline Exercise 2 – Lateral Steps
This next exercise has you moving laterally across the mini-trampoline while squatting and jumping. It works the core, hips and legs.
You will begin with one foot flat on the floor and the other flat on the rebounder.
Push down on the mini tramp, switch feet, and glide over to the other side. Then go back to the other side. Try 15-20 reps and see how it feels.
Mini-trampoline Exercise 3 – Core Twist
Site on your butt on the mini-trampoline.
Bend your knees to elevate your feet while keeping your body upright, essentially holding a crunchy position.
Hold your hands together and move your arms from side to side. Good for core and lower back.
If your core is not strong enough yet to hold the position, or if your lower back begins to hurt for any reason, simply lower your feet so your calves touch the edges of the mini-tramp.
Do 10-20 repetitions, and make sure you keep breathing and don’t hold your breath.
Mini-trampoline Exercise 4 – Spider-man Knee Raise from Push-up Position
This is another exercise that really works the core and shoulders. It also improved flexibility in the wrists and instability training for the shoulders, while developing hip strength.
Begin in a push-up position holding on to the side of the mini-trampoline.
Raise right knee up to the outside toward your right elbow, place the leg back down.
Raise the left knee to the outside up to the left elbow, place the leg back down.
Try for 10-20 repetitions and see how it goes!
By Dr. Mark Wiley
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