Six Pack Exercises on the Rebounder

Six Pack Exercises on the Rebounder

Today’s show is for those who want to develop their Rectus Abdominis, also called SIX PACK.

We’ll show you four Rebounding exercises that strengthen those abdominal muscles.

Rebounding Exercise 1: Sit-ups

Part 1:

Lay on the Rebounder. Put both feet on the ground.  Cross your hands behind your neck. Now pull up your abdominal muscles as if you would like to sit up.

5 – 10 times alternate pulling and relaxing

“Basket Ball” as  active rest exercise we do the exercise

Bounce your butt and consciously  relax the abdominal muscles.

Part 2:

Lift your legs and cross the feet. Do 5 to 10 sit-ups in this position.

“Cradling” as active rest exercise

we wrap our arms around our legs and gently cradle our back to the left and to the right.

——–

Rebounding Exercise 2:  Heel push

Bring your feet over the head, straighten your knees. Arms relax next to your body. Now push with your abdominal muscles your legs upwards.

Push the heel as high as you can. Make sure that the movement is only generated by the abdominal muscles.  Relax arms and butt muscles to make sure that they don’t help pushing the heel upwards. We come in a bounce and do this 10 times.

As active rest exercise we wrap our arms around our legs and gently cradle our back to the left and to the right.

——-

Rebounding Exercise 3: Left  – Right rotation

Bring your feet on the ground. Stretch out your arms in direction of your knees and fully extend your fingers.  Lift up your upper body till you come to a nice crunch and rotate your upper body so that your left hand moves to your left knee and then the right hand moves to the right knee. Do this 10 times

Now just lay on your rebounder and relax your body.

——-

Rebounding Exercise 4: Cat crunch

Roll to the side to come up in a sitting position and now kneel on your Rebounder.

Your hands hold to the round frame in front of the rebounder – you can push some bungee bands to the side to give your hands more space.

Stretch your back into a nice downward arc.

Then strongly pull with your abdominal muscles back, so that you now do a cat crunch and continue the movement by pulling your butt backwards.  You need to really feel your abs when you pull backwards.

Be careful not to overextend your neck in either direction. Just move it naturally.

Do this exercise 10 times.

Then lay on your back and as an active rest we do the exercise “Basket Ball” again.

——

Like always, be careful not to overdue it! Start with only some movement and step by step, increase the length of the workout.

This is Episode #22 of “All you ever wanted to know about Rebounding”

For  more info about Rebounding, please visit our main website at  www.QiBounding.com

Every Friday we broadcast a new episode on this channel.

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Comments
  • Nora September 22, 2011 at 2:17 pm

    Hello!
    Yes, the ‘Six Pack’ Exercises were doable and very fun! I am so very pleased to finally find a surface on which I can do them without it hurting my tailbone. I was able to do them all and will be increasing repetitions with these each time. I like your explanations that you give in each video, too. I will also be adding on other ‘core’ exercises that I know of… (there are so many ab exercises that could be done, you could even make a whole series of ‘six pack’ exercises if you wanted to– or at least ’6′ of them, lol :)
    Thanks again for your videos and for the forum. Both are encouraging and I look forward to them!
    Nora

  • Reba Barlow August 2, 2010 at 9:26 am

    Thank you for these exercises. I have been doing some of these not thinking I was doing anything…just goofing off…who knew I was actually tightening my abs. Can I get the previous exercises also?

    • Sylvia August 2, 2010 at 9:43 am

      Dear Reba, Thank you very much for your interest in our Rebounding exercises. You see the full list on via THIS link.

  • Martin Aristegui July 31, 2010 at 6:16 pm

    Thank you for these exercises, looking forward to trying them out.

  • Wendy Brown July 30, 2010 at 5:31 pm

    Thank you for showing us a variety of exercises that can be done on the rebounder. I’m so glad I got the 44 in one cause it gives me extra space without feeling confined with what I can do. I love it.
    Thanks,
    Wendy

  • Nora July 30, 2010 at 4:27 pm

    Yes, a ‘mini-gym’ that’s fun!

    Any floor exercises that previously hurt my tailbone(coccyx) to do, are now so fun! I am so happy to be able to do them on the giving and spacious surface of the rebounder!

    ..and another inspiring idea; I will go grab my camera! :) –this forum is also much fun! (can’t wait to tell my kids about “les tablettes de chocolat” haha!

    Thanks!

  • Tricia July 30, 2010 at 1:59 pm

    LOL – six pack or chocolate bar. More great exercises – the rebounder is a mini gym! Thanks…

    • Sylvia July 30, 2010 at 2:57 pm

      That’s exactly that: a mini gym! You can use your Rebounder for all sorts of exercises and train all different muscle groups. Don’t forget to do a “before” and “after” photo when you work on your Six Pack! :-)