January 22, 2013 by Sarah Gerdes
Lean thighs & reduced waist for less than $50
Trolling through my posts to get an idea of who’s looked at what, it was immediately clear that nutrition, health and fitness were tops. Only my juicy, relationship blogs outnumbered visitors.
Thus, my dear readers, I’m admitting to holding back on a great find that is…well, two decades old. It’s the mini-trampoline. Small enough to use in a tiny living room, bedroom or deck, removable legs make it convenient to store, this great exercise tool will trim your legs down a few sizes, knock inches off your waist and tone your arms, all for less than paying for a month at the gym ($60US). Once you go down to your local Target or gym, start out with the following. I’ve found I can do about 500 bounces every seven minutes, or roughly 1500 bounces in 20 minutes (depending on my speed). Once again, I must give a shout-out to my Mom, who had these over thirty years ago when I was a teenager. The rule in the house was simple and clear:
“If you are going to watch TV, do something useful.” Little did she know this trampoline was how I fit in my Levi 501s skinny jeans.
Mini-Trampoline exercise routine
- 10 minutes will get and keep your heart rate pumping
- Start with jogging, mid-height (I like to do sets of 100. count with each bounce, one per leg)
- Twisting. Like snowskiing (ankles relatively close together), twist the waist back and forth.
- Easy version: no weights in hands.
- Harder version: use weights (1 lb per hand on up), and leg the arms hang loose to your side or at the waist.
- Jogging—high knees and bicept curl.
- Harder version: use weights.
- Side kicks. Easier than it sounds. Keeping both knees locked, use your hips/waist to bounce from leg to leg, extending the non-bouncing leg out, in a rocking fashion, like an upside down V going back and forth.
- Easy version: no weights.
- Medium version: no weights, upside down bicept curl. Start with both arms out, and curled under. When the right leg goes out, the right bicept extends under the arm (thereby exercising the bicept).
- Hard version: use weights. Same motions
- Jogging— medium knees— pointed (ballet) toes on the lift. This strengthens and leans out the calve muscles.
- Skiing move–side to side. Bring ankles close together and bounce side to side as you would skiing down a hill of mogels (snowboarders, make the leap here with the visual). Another aid would be the football players jumping back and forth between tires, but with both feet.
- Back kicks. In this move, you have semi-locked knees (meaning whatever is comfortable for you– slightly bent or locked), and you are kicking backwards.
- Easy version: hands in front, no weights
- Medium version: hands go back with legs (one at a time, in unison with same leg- right and right)
- Hard version: use weights
- Cross-overs. This is the more advanced. If you imagine a track or football player standing on the ground, lifting one leg then the other, that’s the start. The advance it to lifting the ankle to the inside and up. This simultaneously works the outer thigh, the inner thigh (of the leg lifted) and the outer thigh, thigh and calf of the leg on the ground. The higher the lift, the more exertion required on the standing leg and harder the effort on the lifted leg.
- Tip: try this on the ground first so you don’t throw yourself off balance (and off the tramp). Then go for it on the tamp itself
- Side to side twist. I like to slow it down with a twist, releasing my lower back muscles. Let your arms hang loose to your sides as you feel the sweat dripping from every pore.