Fitness

Jumping on a trampoline takes me back to my elementary school days when I didn’t have a care in the world (ah, remember those days?). I remember feeling so carefree and exhilarated as I bounced high into the air and let gravity take over. I figured it would be the closest I’d get to my chosen superpower: flying. But years later, it turns out the trampoline isn’t just reserved for kids, and can actually be good for our health. Enter: Rebounding, the trampoline workout that A-list celebs, like Giselle Bündchen, Kaia Gerber, Goldie Hawn, and Eva Longoria (just to name a few), swear by to stay in tip-top shape. Keep reading to learn about the ins and outs of the fitness trend and reasons why you’ll want to jump on it. 

In this article

What is rebounding?
Rebounding is a type of aerobic exercise that is typically performed on a mini trampoline, otherwise known as a rebounder. The workout involves bouncing on the piece of equipment and can take on various forms of exercise, such as HIIT, dance-based cardio, strength training, barre, and yoga, all using the piece of equipment to intensify the benefits. Bottom line: You can tailor your rebounding experience to fit your fitness preferences and level. Equal parts fun, effective, and efficient, you only need 10-20 minutes for a solid sweat session.
 

What are the benefits?
Don’t let the low-impact factor fool you: it brings the intensity (and sweat) while targeting your full body, improving your balance, and challenging your coordination. Rebounding works the entire body, including strengthening and toning your core, back, quads, hamstrings, and glutes (yes, you will feel the burn!), not to mention it boosts endurance and can help relieve stress. Plus, the rebounding movements stimulate the lymphatic system, which helps flush out toxins, bacteria, and dead cells. The easy-on-your-joints exercise also does wonders for bone density and health. In fact, rebounding is used by astronauts to regain bone density and muscle mass when they return from space, and NASA conducted a study that found that rebounding is 68 percent more efficient than jogging. Sold. 
I’d be remiss if I also didn’t mention the group of muscles between the tailbone and the pubic bone getting all the attention as of late: the pelvic floor. Bouncing supports the pelvic floor and sexual health by working the muscles of the deep core that help bladder and bowel movement, prevent urinary incontinence, and stabilize hip joints. 

My experience
To start, I turned to the good ol’ Internet to search for a rebounding 101 video to get my feet wet before diving into an online class. As someone who danced throughout middle and high school, I thought the coordination would come easy to me right off the bat, but I was more focused on not falling (I am accident prone) than the actual workout for the first few minutes. Once I got the hang of it and felt confident enough to take on a class, I looked to the “Bounce” classes from Obé Fitness and the ness, the latter of which Eva Longoria is a devotee. Both online platforms have a free seven-day trial, which I couldn’t pass up. My first thought after trying an entire rebound workout was that I was instantly transported back to my eight-year-old self, except much more winded. 
So what’s the verdict? I rearranged my guest room for a dedicated rebounding space. After a week of rebounding, I understand why it’s the workout MO for the likes of Giselle Bündchen. The aches I typically feel in my joints after any other cardio-based exercise were non-existent, and I look forward to–dare I say crave–the oh-so-good burn and adrenaline rush felt from squatting it out on the rebounder. Needless to say, I’m a rebounding convert, and I’d give it a 9/10 for effectiveness, efficiency, and enjoyment. As a bonus, the mini trampoline didn’t generate so much as a rattle (apartment and condo-friendly? Check).

How to start
As with starting anything new, go easy on yourself and start slow. Passionate about working out outside of the house? Try a rebounding class at a fitness studio near you (i.e. Body by Simone and LEKFIT in LA and the ness in NY) to see if the workout is your cup of tea. IMO, if you love to dance, are looking to switch things up with your current workout routine, or prefer to sweat it out at home, rebounding will be your next go-to. If you happen to already have a rebounder or a friend who can loan you one, online workouts are the way to go, thanks to dozens of online platforms like YouTube, Obé Fitness, or the ness. 
The best part of rebounding (other than the great workout, of course) is there’s no right or wrong way to do it as long as you approach it safely and practice proper form. Case in point: Take a cue from Goldie Hawn (above) and freestyle it (AKA dance/jump your heart out) to your favorite playlist. 
But before you jump on the bandwagon (AKA the rebounder), keep in mind that the goal isn’t to jump as high as you can like when you were jumping on the trampoline as a kid. The goal is to keep your body low and engaging all of your muscles: your core, quads, hamstrings, and glutes. Think about pushing down while staying upright. Also, because you’ll be going up and down for most of the workout, choose comfortable, more fitted pieces that won’t be a distraction (read: a sports bra that will keep “the girls” in and happy). Slip on a pair of kicks that support all kinds of motion and keep a towel and water within reach (trust me, you’ll need them!). If you have any conditions that affect your vision or balance, talk to your doctor before trying rebounding to see if it’s right for you. 

6 Expert Hacks That Will Help You Feel More Toned By Tomorrow More

I’m pretty good at fitting a workout into my routine. Whether it’s 10 minutes of pilates on my lunch break or a 35-minute strength-training class after work, I can find time on even the busiest of days. But is finding time enough? Whether you find random pockets of time to squeeze it in like me or rely on 60-minute training sessions six days a week, we can all agree that if we’re going to spend the time to work out, we better get the most from it. 
So what does it take to turn any exercise into an effective workout that will help us reach health goals? Just ask Danyele Wilson, a NASM-certified trainer, HIIT master trainer, Tone & Sculpt coach, and all-around badass. After obsessing over her at-home workouts (and envy-worthy abs) on Instagram, I knew I had to pick her brain. Here are her secrets to get the most out of every single workout and reach your fitness goals (hint: work smarter, not longer).

Meet the expert
Danyele Wilson
NASM-certified trainer
Danyele is a HIIT master trainer, Tone & Sculpt coach, and an EvolveYou Trainer. She has designed home and gym workouts with programs to suit all fitness levels.

1. Define your “why”
As with any health or wellness goal, find a reason to achieve that goal that will motivate you. No matter how much you think you want to work out every day and eat a clean diet, if the reason is that you’re “supposed to” or because it will help you look a certain way, you probably won’t stay motivated through the toughest workouts and busiest days. Instead, think about why you really want to exercise. Is it to feel more confident, be more connected to your body, or to live a longer life? Now that’s what will get you through the tough times. “It’s important to set the tone and intention for your workout, so when it gets hard, you have a clearly defined reason to carry you through,” Wilson explained. 

2. Never skip a dynamic warmup
It goes for new relationships, and it goes for exercise: When you go from 0 to 100 way too quickly, it can cause some serious damage. As Wilson said, “a warm body is ready to perform; a cold body will put you at risk for injury.” Next time you’re thinking of going straight into a sprint or HITT circuit, stop and take a few minutes to make sure your body is ready so that it can perform its best and to decrease your risk for injuries. You want to warm up the body to ensure the muscles have enough oxygen and increase flexibility to reduce injuries. Wilson recommended fitting in at least five minutes for a warmup. Try active stretching and low-heart rate cardio like walking on the treadmill.

3. When weight training, start with compound lifts
Compound lifts are any strengthening exercise where you’re using more than one muscle group at a time (like squats or deadlifts rather than bicep curls). Wilson said that knowing this is key to getting the most from your workouts. “Compound lifts demand the most energy, so it’s important to get those big lifts out of the way before you start to fatigue,” she explained. If a phrase like “compound lifts” sounds a little too out of your league or weight training is not your thing, Wilson’s tip works as a framework to make the most of any workout. Start with whatever exercise, movement, or part of the body feels the most challenging for you and will require the most energy (instead of putting off the hard stuff until the end). At the beginning of the workout, you’ll have more endurance for tougher movements.

4. Focus on mind-muscle connection
If you’re like me and move through workout classes thinking about what you’re going to have for dinner later, new’s flash: We’re missing out on a key piece of the exercise. “Focusing on the mind-muscle connection is important to ensure you are never just going through the motions and are working out as efficiently as possible,” Wilson said. In other words, focusing on the targeted muscle can engage it more, making it work harder and more efficiently. When you’re more mindful of each movement, you’ll be better with your form (more on that below), and you’ll focus on the working muscle, making it work more effectively.

5. When you feel tired, focus on form
If you haven’t already perfected your form, you need to. Proper form helps you maximize a workout by using your energy for the extra push, meaning that no movement goes to waste. If you have improper form, you might be targeting unintended muscles and setting yourself up for injury. Plus, good form means you can run faster, jump higher, and push harder (yes, you will feel like Superman). Wilson especially recommended focusing on form when you get tired during a workout. It’s so much easier to slack on form when your body feels exhausted, so being extra conscious can not only help you push through the rest of the workout, but Wilson also relies on this trick to prevent injuries.

6. At the end of the workout, try something that will empty the tank
Whether you’re looking to maximize a 10-minute, 30-minute, or 60-minute workout, you should end feeling like you gave it your all. Not only is this good for your confidence, but it’s also good for your body and ensures that you’re challenging yourself. Wilson recommended ending each workout with a burst of movement that will empty the tank. “This will allow you to surprise yourself with how far you’re able to go,” she said. “Tie meaning to those final movements, dig deep, and finish strong.” Try a rep with a heavier weight or a cardio burst of jumping jacks, and don’t forget to crank up the workout playlist.

7. Remember that how you do one thing is how you do everything
Exercise is not only beneficial because you know it’s good for your health. Exercise is also an opportunity to boost your confidence, challenge yourself, and learn what you’re capable of. Wilson sees exercise as an opportunity to practice the skills she wants to incorporate in her entire life, believing that the way she does one thing is the way she’ll do everything. “If you’re willing to take shortcuts during a workout, you’ll be willing to take shortcuts in other areas of your life,” she explained. “Decide not to settle, so the power you feel after finishing a tough workout will spill into other areas of your life.” BRB, going to go crush a HITT circuit after that motivation.

I Asked Shay Mitchell’s Trainer How to Get More Toned
Here’s what she said More