Your first session, step by step
- Set it up. Fit the four legs and place the rebounder on a flat, level floor with clear space around it.
- Stand in the centre. Feet hip-width apart, knees soft, shoulders relaxed, eyes looking ahead, not down.
- Start with a health bounce. Gently press down so your heels lift but your toes stay on the mat. Do this for 1–2 minutes.
- Add marching. Lift one knee at a time, swinging your arms, for a minute or two.
- Cool down. Slow the bounce right down for the last minute, step off carefully and stretch your calves.
That's about five to ten minutes. Honestly, that's plenty for day one.
Posture
Think tall and relaxed. Keep a slight bend in your knees, let your core do a little light work, and look at a spot on the wall in front of you. Looking down at your feet is the quickest way to feel wobbly.
Shoes or bare feet?
Both are fine. Bare feet or grippy socks give you a good feel for the mat. Flat, soft-soled trainers work too. Ordinary socks on their own can be slippy, so skip those.
How long and how often
Start with 5–10 minutes, three or four times a week, with a rest day in between. Build up by a few minutes each week. Our 4-week rebounding plan lays it out day by day.
Common mistakes
- Bouncing too high, too soon. Most of the good stuff happens in small bounces.
- Locking the knees. Keep them soft so your legs absorb each landing.
- Drifting to the edge. Stay in the middle of the mat.
- Doing too much in week one. Stop while you still want more.
- Gripping a bar too tightly. If you have the Stability Bar, rest your hands on it with soft elbows.
