Last updated: January 2026 | Reading time: 10 minutes
Finding exercise that's effective but doesn't leave you aching for days becomes increasingly important as we age. Rebounding — exercising on a mini trampoline — has become hugely popular among over-50s precisely because it delivers results without punishment.
This guide provides 15 specific exercises designed for mature rebounders. Each move is explained step-by-step, with modifications for different ability levels.
Before You Begin
Safety First
- Use a stability bar if you have any balance concerns (it can be removed later)
- Keep a chair nearby for additional support if needed
- Wear supportive footwear or non-slip socks
- Clear the surrounding area of obstacles
- Start gentler than you think you need to — you can always increase intensity
The Warm-Up (Always Start Here)
Every session should begin with 2-3 minutes of gentle health bouncing:
- Stand on the mat, feet hip-width apart
- Keep knees soft and slightly bent
- Bounce gently — heels lifting, toes staying on mat
- Let arms hang naturally or swing gently
- Breathe rhythmically
This prepares your muscles, lubricates your joints, and builds confidence before more active exercises.
The Exercises
1. Health Bounce (Foundation Move)
What it does: Stimulates lymphatic drainage, warms up the body, provides gentle cardio
How to do it:
- Stand centred on the mat, feet hip-width apart
- Keep knees soft, never locked
- Bounce gently — your heels lift but your toes stay on the mat
- Let your whole body move with the bounce
- Arms can swing naturally at your sides
Duration: 2-5 minutes
Tip: This is your recovery move. Return to the health bounce whenever you need to catch your breath between exercises.
2. Gentle Full Bounce
What it does: Cardiovascular workout, leg strengthening
How to do it:
- From the health bounce, gradually increase intensity
- Let both feet leave the mat slightly (just 2-3cm)
- Land softly through the balls of your feet
- Keep knees bent throughout
- Arms can pump gently at your sides
Duration: 1-3 minutes
Tip: Height doesn't matter. Low, controlled bounces are just as effective and much safer.
3. Side Step
What it does: Hip mobility, balance, coordination
How to do it:
- Start with a gentle bounce
- Step your right foot to the right side of the mat
- Bring left foot to meet it
- Step your left foot to the left side of the mat
- Bring right foot to meet it
- Continue alternating
Duration: 1-2 minutes
Modification: Keep both feet on the mat (sliding rather than stepping) if balance is a concern.
4. Marching
What it does: Cardio, hip flexor engagement, coordination
How to do it:
- From a gentle bounce, begin lifting knees alternately
- Lift each knee to a comfortable height (doesn't need to be high)
- Opposite arm swings forward naturally
- Keep the movement controlled, not rushed
Duration: 1-3 minutes
Modification: Touch your toe to the mat rather than fully lifting your foot if needed.
5. Heel Taps
What it does: Balance, coordination, shin strength
How to do it:
- Stand on the mat with a gentle bounce
- Extend one leg forward and tap your heel on the mat in front of you
- Return to centre
- Extend the other leg and tap
- Alternate rhythmically
Duration: 1-2 minutes
Tip: The tap should be light — you're not stamping.
6. Toe Taps (Rear)
What it does: Balance, glute activation, coordination
How to do it:
- Stand on the mat with a gentle bounce
- Extend one leg behind you and tap your toe on the mat
- Return to centre
- Extend the other leg and tap behind
- Alternate rhythmically
Duration: 1-2 minutes
Modification: Reduce the range of motion if you feel unstable.
7. Arm Circles
What it does: Shoulder mobility, upper body engagement
How to do it:
- Maintain a gentle bounce
- Extend arms out to the sides at shoulder height
- Make small circles with your arms (forward)
- After 30 seconds, reverse direction (backward)
Duration: 1 minute each direction
Tip: Keep circles small and controlled. This isn't about size; it's about movement.
8. Reach and Pull
What it does: Upper body, balance, posture
How to do it:
- While bouncing gently, reach both arms overhead
- Pull your arms down as if pulling a rope, bending elbows
- Reach up again
- Repeat rhythmically
Duration: 1-2 minutes
Modification: Alternate arms if both overhead feels too challenging.
9. Single Leg Balance
What it does: Balance, ankle strength, proprioception
How to do it:
- Stop bouncing and stand still on the mat
- Slowly lift one foot off the mat (just a few centimetres)
- Hold for 10-30 seconds
- Lower and switch legs
Sets: 3 each side
Tip: Keep your eyes focused on a fixed point ahead. Use a stability bar if needed.
10. Gentle Twist
What it does: Core engagement, obliques, spinal mobility
How to do it:
- Stand on the mat with feet together
- With a gentle bounce, rotate your lower body left and right
- Keep your upper body relatively stable, facing forward
- Arms can extend to the sides for balance
Duration: 1-2 minutes
Modification: Reduce the rotation range if it feels uncomfortable for your lower back.
11. Weight Shifts
What it does: Balance, hip stability, leg strength
How to do it:
- Stand with feet slightly wider than hip-width
- Shift your weight onto your right leg, lifting the left foot slightly
- Hold for 2-3 seconds
- Shift weight to the left leg
- Continue alternating
Duration: 1-2 minutes
Tip: Think of it as rocking from side to side rather than hopping.
12. Gentle Knee Lifts
What it does: Hip flexors, core, balance
How to do it:
- From a gentle bounce, lift one knee toward your chest
- Lower and switch legs
- Move at a comfortable pace
- Can touch knee with opposite hand for added coordination
Duration: 1-2 minutes
Modification: Lift knees only as high as comfortable — lower is fine.
13. Supported Squat
What it does: Quadriceps, glutes, functional strength
How to do it:
- Stand on the mat, feet hip-width apart
- Hold the stability bar (or stand near a wall)
- Slowly lower into a gentle squat, as if sitting back into a chair
- Don't go lower than feels comfortable
- Return to standing
- Repeat
Reps: 8-12 repetitions
Tip: Keep your weight in your heels and don't let your knees extend past your toes.
14. Calf Raises
What it does: Calf strength, balance, ankle stability
How to do it:
- Stand on the mat, feet hip-width apart
- Slowly rise onto your toes
- Hold for 2-3 seconds
- Lower heels back down
- Repeat
Reps: 10-15 repetitions
Modification: Hold the stability bar or touch a wall for balance.
15. Cool-Down Bounce
What it does: Gradually returns heart rate to normal, promotes recovery
How to do it:
- Return to the gentle health bounce
- Gradually reduce the intensity over 2-3 minutes
- Allow breathing to slow and normalise
- Finish standing still on the mat for a moment
Duration: 2-3 minutes
Sample Workout Routines
Beginner Routine (10 minutes)
- Health Bounce — 2 minutes
- Marching — 1 minute
- Heel Taps — 1 minute
- Arm Circles — 1 minute
- Gentle Bounce — 1 minute
- Side Step — 1 minute
- Weight Shifts — 1 minute
- Cool-Down Bounce — 2 minutes
Intermediate Routine (15 minutes)
- Health Bounce — 2 minutes
- Gentle Full Bounce — 2 minutes
- Marching — 2 minutes
- Side Step — 1 minute
- Toe Taps (Rear) — 1 minute
- Gentle Twist — 1 minute
- Knee Lifts — 2 minutes
- Single Leg Balance — 1 minute
- Cool-Down Bounce — 3 minutes
Balance Focus Routine (12 minutes)
- Health Bounce — 2 minutes
- Weight Shifts — 2 minutes
- Single Leg Balance — 2 minutes (1 each side)
- Heel Taps — 2 minutes
- Toe Taps (Rear) — 2 minutes
- Cool-Down Bounce — 2 minutes
Tips for Over-50s Rebounders
1. Consistency Beats Intensity
Three 10-minute sessions per week will deliver more benefits than one exhausting 45-minute session. Build the habit first.
2. Progress Gradually
If you're new to rebounding, spend two weeks on beginner exercises before progressing. There's no rush, and your body needs time to adapt.
3. Morning Sessions May Work Best
Many over-50s find rebounding first thing in the morning helps loosen stiff joints and provides energy for the day. The lymphatic movement also supports the body's natural detoxification processes.
4. Stay Hydrated
Rebounding is more of a workout than it looks. Keep water nearby and drink before, during, and after.
5. Check Your Rebounder Quality
Cheap rebounders with metal springs can be jarring on joints. Elastic band rebounders like the BERG Fitness Trampoline 110 provide a smoother, gentler bounce that's better for mature joints.
6. Use the Stability Bar
There's no shame in using a stability bar. It's not a sign of weakness; it's a smart safety choice. Many people use one permanently; others use it while building confidence.
7. Modify Without Guilt
Every exercise can be made gentler. Lower the intensity, reduce the range of motion, slow down the pace. The best exercise is the one you'll actually do.
8. Watch for Warning Signs
Stop immediately if you experience:
- Chest pain or unusual breathlessness
- Dizziness or lightheadedness
- Sharp joint pain (not just muscle effort)
- Loss of balance or near-falls
A little muscle tiredness is normal and healthy. Pain is not.
The Benefits You'll Notice
Regular rebounding offers specific benefits for over-50s:
Improved balance: The unstable surface challenges and improves your balance systems, reducing fall risk.
Stronger bones: Weight-bearing exercise helps maintain bone density, crucial for osteoporosis prevention.
Better lymphatic flow: The up-down motion supports lymphatic drainage, which slows with age.
Joint-friendly cardio: Get your heart pumping without punishing your knees, hips, or back.
Mental sharpness: Exercise improves cognitive function, and the coordination required for rebounding provides additional brain engagement.
Mood boost: The endorphin release from rebounding often leaves people feeling happier and more energetic.
Getting Started
If you're over 50 and considering rebounding, you're making a smart choice. It's one of the few exercises that's genuinely gentle on ageing joints while still delivering meaningful fitness benefits.
Start with the beginner routine above, use a stability bar if helpful, and progress at your own pace.
Within a few weeks, you'll likely notice improved balance, better energy, and the satisfaction of a sustainable exercise routine.
Ready to start? The BERG Fitness Trampoline 110 is ideal for over-50s — smooth elastic bounce, stable construction, and built to last. £319 with free UK delivery.
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