Can Trampoline Help Build Muscle? What Muscles + Tips

You may not have thought of it but your trampoline can be a great way to tone your body and get back into shape. The trampoline can be used for more than just bouncing up and down. It is also a great exercise tool to use to maintain your great figure.

The good news is that you do not have to spend a lot of time each day on your mini trampoline to get your figure where you want it to be. Plus, you do not have to go to the gym until you are ready to show off your great body. You can exercise in the privacy of your home or back yard.

To find out all you need to know about using your trampoline as a great exercise option continue to read our article. We fill you in on the details so you can design a great trampoline exercise routine and build your trampoline muscle.

Will Trampolining Build Muscle

This is a good question. You have seen those body builders with their muscles n muscles and you want to make adjustments to your body. You want to be proud of your body and be able to show it off without fear.

The bad news is, trampoline exercises do not build a lot of muscle. Muscles need resistance to grow and trampolines do not provide that resistance. If you want to look like a body building champion, you would have to go to the gym and workout as hard as they do for hours each day and lift a lot of weights.


The good news is that using a trampoline every day can build some muscle. It will also help you tone your body, burn calories and should help you lose some weight. Plus, you do not have to use your trampoline for hours each day.

Little work outs, about 15 to 30 minutes in length, is all you need to bring some improvement to your body. Of course, if you are having a lot of fun you can always extend those workout times and really work on your body.

You will build some muscle and in the long run you will be healthier for it.

Tip #1: One key is not to set unrealistic goals and expect miracles to happen. It will take some time and patience on your part to see the positive results.

What Muscles Do You Work When You Jump on a Trampoline?

One important fact about exercise is, that even a little goes a long way in helping you be healthier and look better. When you use a trampoline to tone your body and get back into shape you target certain muscles.

  1. Your core muscles- this is not just one part of your core muscles but all of them. Even simple bouncing on your trampoline helps you strengthen key core muscles and protect your back and spine. As you jump, you are also working on your back muscles giving them more strength and making them less prone to injury. A good set of core muscles is vital if you want a complete exercise routine

  2. The pelvic muscles- developing this group of muscles serves more than just helping you look good. These muscles support your vital organs and can help you with bladder control. Also, you protect your hip joints by allowing these muscles to be don your trampoline with your legs about 6 inches aparteveloped and strengthened. A key benefit to targeting these pelvic muscles is it may help your romantic life.

  3. Legs, thighs and buttocks- when you turn to the trampoline to develop some trampoline muscle, you will help these area of your body as well. You can tone your legs and rear end, getting them the shape you want. Plus, you can work on your balance at the same time. All this can be done without putting excess stress on your joints

  4. Hamstrings and calves- trampoline work outs directly work on your legs. This includes your hamstrings and calves. A good exercise routine on the trampoline will help you slim this area of your body while you tone and add strength. On top of this, you can also strengthen your joints with the right exercises as you target this area of your body. Roughly 15 minutes a day is all you need to do this.

  5. Upper body muscles- trampolines do not usually target upper body muscles. But there is nothing stopping you from adding in extra movements to help your upper body benefit from your time on the trampoline. As you work your core and other lower muscle groups you can make sure your upper body is not forgotten.

  6. Cardiovascular system- just about every exercise will benefit your cardiovascular system. Even short workout regimes on a trampoline that help strengthen trampoline muscles. With the experts saying you need abut 30 minutes of cardio exercise almost everyday, you can kill two birds with one stone. While you are working on your other muscle groups, you will meet that cardio requirement with ease

Tip #2: another key to get the most out of your trampoline workout is for you to warm up properly. You will need to do your warm up exercises and stretches to get your muscle groups ready for your trampoline exercises.

Recommended Trampolining Muscle Workout

While you can just get on your trampoline and jump around, this is the most basic exercise you can do with your trampoline. This is a good warm up activity you can do first before you start getting into harder exercises.


We recommend that you develop and master different exercises to properly build your trampoline muscles and to help you tone your body better. Here are a few good exercises you can begin doing:

#1. Basic bounce - you can burn around 150 to 200 calories doing this exercise.

While you are on our trampoline stand with your feet approx. 6 inches apart

Bend your arms keeping your elbows at your side

With knees slightly bent, jump up and down. You do not want to get more than 6 inches in height

1 set = 30 reps

#2. The knee drop - a very easy and fun exercise to get you going and have some fun at the same time

Stand in the center of your trampoline. You can have your feet together or slightly apart

Jump, and don’t go for a lot of height, then land on your knees

Bounce back to your starting positions and repeat

1 set = 30 reps

#3. The knee and arm drop - this exercise will help yo work on your upper body

Same starting position as the knee drop

After jumping, again height is not the issue here, land on your knees and hands at the same time

Use your hands to push yourself back to your starting position and repeat

1 set = 30 reps

#4. The back drop - another simple exercise anyone can master

From an erect but slightly slanted position start doing little jumps

Once you get going, try to land on your back

Keep your chin down touching your chest as much as possible

After landing on your back use the bounce to get yourself back to your starting position and repeat

1 set = 30 reps

#5. Trampoline jumping jacks - these are exactly like the ones you did in grade school but with a bounce

Start with your feet together and your arms by your side

Jump, spreading your legs and moving your outstretched arms over your head

Just get enough height to do this move without landing too soon,

1 set = 30 reps

#6. The straddle jump - this is similar to the jumping jack exercise but with a twist

Your starting position is with your feet together and your hands at your side

Jump and instead of spreading your legs, move both to the same side in unison

You do not need a lot of height starting out. Once you master this exercise the goal is to get a lot of height and your legs parallel to the floor.

1 set = 30 reps

 #7. Trampoline running- this is like running on the spot but with some height and a bounce

You need to stand erect with your feet about 6 inches away from each other

Put hands on your hips, start running

You want to place your balance on the balls of your feet

1 set = 60 reps or 30 for each leg

#8. Trampoline squats - this exercise targets your core muscles

Your feet are together and your arms are at your sides

Jump and only spread your legs to just over shoulder width

Land with your knees and try to get your thighs parallel to the floor. Your arms should be stretched out in front of you

Bounce back to your starting position and repeat

1 set = 30 reps

Tip #3: building trampoline muscles takes a little time. They will not happen over night and do not expect a miracle to occur. You are going to need to give yourself a little time and have a little patience.

Tip #4: Don’t over do it. Don’t jump in and try the hardest exercises thinking that will speed up the toning and muscle building process. Start with the lighter and easier exercises first. This will help you get used to working out on a trampoline and help you get the experience you need to do the harder trampoline exercises

Expected Trampoline Muscle Growth

Good muscle growth depends on a few factors. One of those factors is resistance. Since trampoline workouts do not really provide a lot of resistance, do not get discouraged if you do not see a lot of muscle growth.

1. Muscle growth - If you want to experience a lot of muscle growth, then you should add a weightlifting regime to your trampoline workout. This will help build your muscles. And get them where you want them to be.

2. Add to your diet - Anther factor in muscle growth is how much you eat. If you want to add a little weight to your frame as your muscles grow then to add 10 pounds you should add up to 500 calories a day.

3. Watch your weight gain - The 3,500 extra calories should add about 1/2 to 1 pound of weight to your existing size. Just make sure you do not over do it on the eating aspect of your trampoline training.

4.Training routine - To help your muscle growth, you should take the right steps in your training. For a good workout, you should do g about 3 or 4 exercises in each workout you perform. The number of workouts is up to you but 4 is the recommended number. Then 2 to 4 sets per exercise with 60 second rests between sets is the way to help your muscles grow.

5. Benefits - as you work on muscle growth, you should get a better resting metabolism, develop less fat, and receive a higher quality of life. Read more about mini trampoline benefits here.

Tip #5: When you start your trampoline muscle growth training, make sure you design a healthy diet and keep your portions in moderation. Follow the experts guidelines for muscle growth and make sure you do not over eat

How to Avoid Trampoline Muscle Soreness

Even with trampoline exercises, you will experience some sore muscles. Especially when you first start doing these exercises after years of not doing any at all. Unfortunately there is no cure to muscle soreness. It is going to happen and if you do a heavier workout than normal

Here are some steps to take to help combat muscle soreness:

Give your muscles some rest- adding to your workout will not stop the soreness. You need to rest them till them

Cool down- these exercises help the muscles relax and ease the pain

Do warm up exercises- getting your muscles ready for the workout is one good way to prevent sore muscles after you finish

Stay hydrated- a lack of liquids is one cause of sore muscles, including cramps. Make sure to drink throughout your workout and keep your muscles from drying out

Stick to your exercise routine- avoid making any major changes in your workouts. Stay to what your body has become used to

Don’t over do it- make sure your trampoline exercise does not over work your muscles

Repairing Trampoline Muscle Damage

Muscles can get damaged if you work out is too extreme or you over do it. This can set you back in your goal to get a better body. There is good news though, you can repair the muscle damage and get yourself back on track.

When your trampoline exercise routines cause a little damage to your muscles, here are a few steps to take:

  1. See your doctor- he or she will be able to tell you how badly you are hurt and what they recommend as treatment

  2. Surgery- if your muscle is torn or very badly injured you may need to do surgery

  3. Apply ice- this will help stop swelling and ease the pain you feel

  4. Rest- a little rest will help your muscles heal and return to normal

  5. Take medication- different medicines will help your muscles heal as well as remove a lot of the pain

  6. Apply heat- this will bring needed nutrients to your muscles aiding them in their healing process

  7. Massage the area- this will help the muscle to relax and find a little relief

How to Choose a Mini Trampoline Rebounder

Having the right equipment is a vital part of your muscle building. That means you need to find the right trampoline to do your workouts. Making sure the trampoline fits you, your exercise area and your workout plan is essential if you are going to get the most out of your trampoline exercises;

Here are some tips on what to look for when shopping for your new trampoline:

Construction materials - make sure the trampoline is made from tough, sturdy materials that can handle the treatment you send its way. A good metal or steel frame is important. Examine the welds and other essential parts to make sure they will hold up

Weight capacity - you want a trampoline that will hold your current weight and not your goal weight

Size- trampolines can be large and they can be small. Find the one that fits your body, and can handle the exercises you are looking to do on them. Plus, measure your exercise area to make sure they will fit and give you the room you need to workout. Trampolines usually come in 6 to 17 foot sizes to give you an idea of the size you need in your exercise area.

Indoors- also, make sure the trampoline will work if you are going to workout inside. You do not want to bump your head when doing your jumps and bounces

Springs- the bigger the better especially when it comes to their length. They should also be very thick. These characteristics help you get the best bonce possible

Tip #6: Always be safe. Do not let your children and their friends use your trampoline without adult supervision. To add to the safety factor, you ca always buy a trampoline enclosure to make sure no one falls off and hurts themselves

Some Final Words

Getting your body back into shape does not mean you have to spend a lot of money or be embarrassed at the gym. You can start your workout inexpensively and in private by adopting the trampoline exercise method.

Whether you use a mini trampoline or a large one is up to you and how much space you have at your home.. The key is to make sure you use it correctly. It doesn’t take a lot to get you r body back into shape or tone it up

Even a short 30 minute trampoline workout will supply you with the results you are looking for. You just need to be patient and give it time. One thing is for sure when you use a trampoline to get back to a healthier you- trampoline exercises are simple and fun to do.

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