Rebounding Exercises | Lower Body Mini Trampoline Workout

Looking for a fun way to strengthen and tone your legs and glutes without doing another traditional lower-body workout?

Get on your rebounder.

You know how much I love rebounding. It is one of my favorite ways to move my body because it combines cardio, strength, balance and coordination all in one workout—and honestly, it is just fun.

In this rebounding workout for women, we are focusing on the lower body with exercises designed to work your glutes, legs and core while getting your heart rate up at the same time.

And yes, you are definitely going to feel the London Burn.

Why I Love Rebounding for Women Over 50

As we move through our 40s, 50s, 60s and beyond, exercise becomes about so much more than simply burning calories.

I want my workouts to help me:

• Maintain strong muscles
• Support balance and coordination
• Keep my legs and glutes strong
• Move my body through different ranges of motion
• Challenge my cardiovascular fitness
• Feel energized and capable

That is one of the reasons rebounding has remained such a big part of my own fitness routine.

A mini trampoline workout allows you to change your intensity simply by changing your bounce, stance and arm movements. You can keep your feet close to the mat for a gentle health bounce or increase the intensity as you become stronger and more comfortable.

The goal is not to punish your body.

It is to move it, challenge it and keep it strong.

Rebounding Exercises for Your Glutes and Legs

Your glutes are some of the largest and most important muscles in your body.

Strong glutes do a lot more than give your backside a lifted, toned appearance. They also play an important role in how you walk, squat, climb stairs, stabilize your pelvis and support your lower body.

This rebounding workout uses different foot positions and movements to challenge your:

Glutes
Quadriceps
Hamstrings
Calves
Hips
Core

Because you are continually stabilizing yourself on the rebounder, your body is also working to control each movement.

That is one of the things I love most about rebounding. Your body is doing much more than you may realize.

How to Get More Glute Activation on Your Rebounder

Here is one of my favorite rebounding tips.

Don’t think about jumping up.

Think about pressing down into the mat.

Keep a slight bend in your knees, engage your core and intentionally press through your legs and glutes.

You do not need a huge bounce.

In fact, smaller controlled movements can be incredibly effective when you focus on good form and actually connect with the muscles you are trying to use.

Quality over quantity.

Always.

Rebounding Exercises Library Of Videos

Make sure to do all my other Rebounding exercises – workout videos. You are going to love them. 

Try This Rebounding Workout for a Toned Butt

Follow along with me in the video and let me take the thinking out of your workout.

We will combine lower-body rebounding exercises with cardio intervals to create a fun, efficient workout you can do right at home.

Remember that your workout should meet you where your body is today.

Some days you may have lots of energy and want to increase the intensity.

Other days your body may be asking for a gentler bounce.

Both count.

Listen to your body and adjust your workout accordingly.

Is Rebounding Good Exercise for Women Over 50?

I think rebounding can be a wonderful addition to a well-rounded fitness program for women over 50.

As we age, I believe movement variety becomes increasingly important.

We want strength training.
We want flexibility and mobility.
We want cardiovascular exercise.
We want balance and coordination.

And we want movement we actually enjoy enough to keep doing.

Rebounding checks a lot of those boxes for me.

It also gives you endless ways to change a workout. You can rebound for cardio, use the trampoline for squats and lower-body exercises, add light weights, work your core or simply put on your favorite music and bounce.

Fitness does not always need to be complicated.

Sometimes the best exercise is the one that makes you want to move.

Start Slowly If You Are New to Rebounding

If you are new to a mini trampoline, give yourself time to get comfortable.

Start with a basic health bounce, keep your movements small and get used to the feeling of the rebounder beneath your feet before progressing to faster or more complicated movements.

You can also hold onto a stability bar if your rebounder has one.

There is absolutely no prize for doing the advanced version first.

Build your confidence.

Build your strength.

Then progress.

That is how we create a body that supports us for the long run.

More Rebounding Workouts for Women

Once you finish this workout, explore my other rebounding workouts here on Laura London Fitness.

You will find beginner workouts, cardio workouts, core workouts and full-body mini trampoline workouts that you can mix and match depending on how your body feels that day.

Rebounding is one of those forms of exercise that can grow with you.

You do not have to spend an hour working out.

Even a short rebounder session is an opportunity to get your body moving, wake up your muscles and reconnect with yourself.

Bungee Rebounders I Use and Recommend

I personally love a bungee-style rebounder because I enjoy the smooth feel of the bounce.

In this workout, I am using my 44-inch Bellicon rebounder with strong bungees.

Click Here For Leaps and Rebounds Rebounder (Great Budget Friendly Rebounder)

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Choose one that feels stable, supportive and appropriate for the type of workouts you plan to do.

Your Body Was Made to Move

Your workouts do not have to leave you exhausted to be effective.

And you do not have to work against your body to change it.

Move your body consistently.
Challenge your muscles.
Support your strength.
Pay attention to how you feel.

And most importantly, find ways to move that you genuinely enjoy.

For me, rebounding will always be one of them.

Now grab your rebounder and let’s get moving.

Strong body. Connected body. At any age.