Are you at a loss on how to work out your glutes and the larger group of muscles including your upper thighs? Many people are at a loss for how to work out in this area, picking on lunges and squats as the preferred routines.
The rebounder trampoline can help you add variety to your routine to make this group of muscles work more. Here are some fun exercises you can try, including some that you can do on the rebounder.
Leg planks
Strong core, toned arms, and firm glutes – all with leg plank lifts!
Leg plank lifts look deceptively easy but they burn the core arms and glutes. You start in a basic plank where the body is in a straight line, parallel to the floor, resting in a push-up position with arms shoulder-width apart.
You bend the leg upwards to make a 90-degree angle at the knee, then lift the leg towards the ceiling by making a pulling motion with the glutes.
Hold the position for 10 seconds, then do the same with the other leg.
Knee Lifts on the rebounder
These are great exercises when you have been on the trampoline for some time and are comfortable varying movements on it. You start by running in place but lifting the knees as high as you can. This is a vigorous exercise that will burn the core, glutes, and calves.
You can find more different rebounder trampoline exercises online.
Bridge Pose
This is borrowed from yoga. Start by lying straight on your back with hands held out at 45 degrees and palms down on the floor. Slide your heels towards your butt. Lift your hips from the floor using your hands as stabilizers, but don’t lift with them.
Hold this pose for 10 seconds before lowering again. You can add some work to it by extending one leg while your hips are in the air.
Single-Leg Dead Lift
This is like a back kick done in one fluid slow movement. Start in a standing position, then raise one leg until the knee is at hip level. Lean slightly forward, while simultaneously extending the raised leg straight out backward.
Hold the leg for at least 5 seconds before lowering it and doing the other leg. This exercise is great for your glutes as well as balancing.
Fire Hydrant
This is like doing the single-leg deadlift but on the floor. You start in a comfortable all fours position on level ground.
Extend your leg out straight back until it is level with your hips and hold the pose for 10 seconds, then the other leg.
Having functional glutes is great for your balance and movement. You also look good with a toned butt and hips. Keep discovering what a rebounder trampoline can do for your fitness!
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