bari moves for killer legs: running on the trampoline
By kara griffin
April 10, 2014, 10:42 am
method-tribe
We’ll admit it — trampolines are really fun to jump around on, but that’s not why they’re a main component of Bari’s method. We’re in love with the results we see in our legs and core from our baribounce sessions on the trampoline, and once you try these moves, you’ll understand why it’s such an effective way to sweat!
Running on the trampoline
This move is great for your lower core, posture, leg stabilization and proprioception. Say, what? Let me break it down for you.
We all know how to do this “high knees” position, but changing how you approach it and adding the trampoline is what makes this move a cardio and toning powerhouse.Think about these things while “running” on the trampoline.
1. Lift your knees with your core. If you only rely on your hip flexors — one of the most overworked, stressed out parts of almost every body — you’ll only continue to add tension to your hips. Instead, think of pulling your belly button up towards your ribs and drawing in your lower core. This will help you lift your knees higher and feel the lower abs engage. (Psst, this is one of our magic tricks for sculpting those Bari abs!)
2. Pull your shoulders back. With that lower core already engaged, you’ll start to feel your back straighten out. When you pull your shoulder blades together and down, you’ll feel the back of your body start to work. All of a sudden you’re a few inches taller, and your not-so-simple running movement is hard (and effective!) work.
3. Land with a slightly bent leg. When you’re alternating your knees, keep the landing leg soft so you don’t lock out your joints. When you land with a neutral leg, all the stabilizing muscles of your legs are working (read: toning) to keep you steady on an uneven surface.
4. Challenge your body in space. The reason your nerves kick in when you step onto the trampoline is because of the unstable surface and height of that surface. (Only about a foot, let me remind you.) When you start moving your body in this new space, your balance may seem off and you may want to spaz out (the technical term). Start moving at your own pace, and I promise you’ll start to feel more comfortable. Because you’re testing your proprioception — the movement of your body in space — you’re toning your whole lower half while also challenging your brain sensors to adjust your body and its movements accordingly.
