How the BERG Mini Trampoline Rebounder Can Strengthen Your Pelvic Floor Muscles

For many adults—especially women after pregnancy, men recovering from surgery, or anyone seeking better core stability—the pelvic floor is a hidden yet vital muscle group that deserves more attention. Weak pelvic floor muscles can lead to issues like urinary leakage, back pain, reduced core stability, and a drop in overall confidence during physical activity.

The good news? Low-impact rebounding on a mini trampoline, such as the BERG Fitness Rebounder, can help strengthen these deep stabilising muscles in a safe, enjoyable, and sustainable way.

At Trampolines Ireland, we’ve seen more and more customers ask: “Can rebounding help my pelvic floor?” The answer is yes—when approached with good form, progression, and a quality rebounder designed for adult use.

This article explains how rebounding strengthens the pelvic floor, why the BERG mini trampoline is particularly effective, and how to incorporate pelvic floor–friendly exercises into your fitness routine.

What Is the Pelvic Floor and Why Is It Important?

The pelvic floor is a group of muscles and connective tissues that stretch like a supportive hammock across the bottom of your pelvis. Think of it as a trampoline inside your body—absorbing force, stabilising your spine, and supporting your bladder, bowel, and (for women) the uterus.

Strong pelvic floor muscles are important because they:

Control continence: Prevent leaks when coughing, sneezing, laughing, or exercising.
Support posture: Work with the core and back muscles to stabilise the spine.
Enhance sexual health: A stronger pelvic floor improves sensation and confidence.
Improve core strength: Essential for lifting, balance, and athletic performance.
Aid recovery: Crucial after pregnancy, pelvic surgery, or prolonged inactivity.

When the pelvic floor weakens—due to childbirth, ageing, obesity, chronic coughing, or high-impact activity—the result can be incontinence, prolapse, or reduced quality of life. That’s where the right exercise comes in.

Why Rebounding Helps the Pelvic Floor

Rebounding (exercising on a mini trampoline) is a low-impact form of movement where you rhythmically bounce, jog, or move on a spring- or bungee-supported mat. Here’s why it benefits pelvic floor health:

Gentle, Rhythmic Loading
Each bounce provides subtle up-and-down pressure changes in the abdomen. This stimulates the pelvic floor to contract and release, much like any muscle being exercised.
Reflexive Activation
The pelvic floor is designed to react automatically to changes in pressure, not just contract on command. The bouncing motion encourages this natural reflexive training, helping muscles fire at the right time without you needing to think about it.
Low Impact vs Running
Unlike jogging on hard pavement, rebounding reduces impact by up to 80%. This means you can reap the benefits of dynamic training without overstressing a weakened pelvic floor.
Core and Pelvic Floor Synergy
On a mini trampoline, you naturally engage your deep core muscles (transverse abdominis, multifidus) to stay balanced. The pelvic floor is part of this inner core unit, so you train them together in functional harmony.
Improved Circulation and Lymphatic Flow
Gentle rebounding boosts circulation and lymph drainage in the lower body, supporting tissue healing and recovery after pregnancy or surgery.

The BERG Mini Trampoline Advantage

Not all rebounders are equal when it comes to pelvic floor training. The BERG Fitness Trampoline Rebounder is particularly suited for this type of exercise because:

Smooth, controlled bounce: The BERG uses high-quality materials for a softer recoil. This means less harsh impact and better stimulation of the pelvic floor.
Stability and safety: With a sturdy frame and optional handlebar, you can focus on form and pelvic floor engagement without worrying about wobbling or losing balance.
Compact size (110cm): Fits easily into homes across Ireland, so you can train consistently without needing a gym.
Durable build: Designed for adult use, unlike budget models which may feel unstable or too harsh for delicate rehabilitation.

Simply put: if your goal is gentle pelvic floor strengthening, the BERG mini trampoline offers the right combination of safety, quality, and bounce feel.

Exercises on the BERG Mini Trampoline for Pelvic Floor Health

Here are pelvic floor–friendly exercises you can try. Always start gently and, if needed, consult a physiotherapist (especially if recovering from childbirth or surgery).

1. The Health Bounce

Stand tall with feet hip-width apart.
Keep shoulders relaxed, hands on hips or lightly on the stability bar.
Gently bounce without feet leaving the mat.
Focus on lifting the pelvic floor as you bounce down, then releasing on the way up.

⏱️ Try 1–2 minutes at a time.

2. Seated Pelvic Floor Activation

Sit on the rebounder mat with spine tall and knees bent.
Place hands on thighs.
Contract pelvic floor (like stopping urine mid-flow), hold 2–3 seconds, release.
The slightly unstable surface makes your core and pelvic floor work harder.

⏱️ Repeat 10–12 reps.

3. Marching in Place

Begin with gentle health bounce.
Alternate lifting knees one at a time in a marching rhythm.
Exhale and lift pelvic floor as each foot presses down.

⏱️ 1–2 minutes steady pace.

4. Side-to-Side Step Touch

Step right foot out to the side, then bring left to meet it.
Repeat in the other direction, staying low and controlled.
Light pelvic floor engagement as each foot presses into the mat.

⏱️ 10–12 steps each way.

5. Pelvic Floor + Core Integration

Stand tall, hands on hips.
Gently bounce.
On every third bounce, draw in the pelvic floor and lower abs, then release.
Teaches coordination between pelvic floor and deep core.

⏱️ 2–3 minutes.

⚠️ Tip: If you ever feel downward pressure, heaviness, or leakage while bouncing, stop and reset. Begin with smaller, controlled movements, and build up over time.

Precautions and Best Practices

Start slow: Especially postpartum, after surgery, or if experiencing prolapse.
Use the stability handlebar if needed: This takes balance worries out of the equation so you can focus on pelvic engagement.
Wear supportive footwear or grip socks: Helps stability and protects the mat.
Empty bladder before exercise: Reduces strain and the chance of leakage.
Progress gradually: Begin with 5 minutes and add time as you feel stronger.
Seek guidance if in doubt: A pelvic health physiotherapist can tailor exercises to your stage of recovery.

Real-Life Benefits Our Customers Report

Women and men who use the BERG mini trampoline for pelvic floor support often tell us they notice:

Reduced leakage when coughing, sneezing, or running
Improved confidence to enjoy sport and daily life without worry
Better posture and core strength
More energy thanks to low-impact cardio that doesn’t aggravate symptoms
Enjoyment factor—the BERG rebounder makes training fun, which helps consistency

Why Not Just Do Kegels?

Traditional Kegel exercises—contracting and holding the pelvic floor muscles—are still valuable. But many physiotherapists agree that pelvic floor health is about more than just isolated contractions.

Rebounding adds:

Dynamic loading that mimics real life
Reflexive activation so the pelvic floor works automatically
Whole-body integration with posture, breathing, and core muscles

For many, a combination of targeted Kegels plus functional rebounding gives the best outcomes.

The Long-Term View: Building a Stronger Core for Life

Your pelvic floor is part of your deep core system. Training it through rebounding not only reduces symptoms today but also:

Protects spinal health as you age
Supports active hobbies (hiking, running, dancing)
Makes daily lifting and bending safer and easier
Improves quality of life through confidence and continence

Investing in a quality rebounder like the BERG 110 means you can safely train these muscles at home for years, maintaining health and independence.

Final Thoughts

The pelvic floor may be hidden, but its importance is enormous. Weakness can undermine confidence, comfort, and performance—but with the right approach, you can strengthen it safely.

The BERG Mini Trampoline Rebounder offers:

Gentle, joint-friendly motion that stimulates pelvic floor activation
A safe, stable platform with optional handlebar support
A fun way to combine pelvic floor work with cardio, balance, and core training

Whether you’re postpartum, managing age-related changes, or simply seeking better core strength, rebounding with the BERG 110 Fitness Trampoline can be a game-changing addition to your routine.

👉 Explore the BERG Fitness Rebounder today at Trampolines Ireland and take the first step toward a stronger, healthier pelvic floor.