Have you thought of improving your current exercise routine? Consider a bunny hop exercise and its effects. There are different moves in the workout of bunny hops, and this article will help you choose the ideal jump for your hands and feet. Bunny hops are an excellent warm-up workout to improve body coordination and get decent muscle engagement and cardiovascular benefits. Therefore, it is an ideal home. 

Though they may seem simple, they can cause injury if done incorrectly, especially on your wrists. So, have a good knowledge of the exercise and decide whether to opt-in for it with your current fitness level. Most importantly, these do not require any equipment and need just minimal space to perform. Hence, they are ideal for home workouts.

How To Perform A Bunny Hop?

To perform the bunny jump exercise, follow the below steps.

  • Sit on the hands and feet and manage to drop all the weight on the legs.
  • Gently move the hands from the ground with a forward-leaning movement.
  • Then land with both the hands on the ground to jump forward.
  • Perform a small hop with the legs and land back to the starting position.
  • To make the bunny hops exercise more challenging, or if you are well advanced with this basic workout, you can move the hands from the floor before your feet land. This will allow you to move forward a little faster.
  • Therefore, to do the bunny hops workout at higher speeds, you will have to become used to the move.

What Are The Bunny Hop Modifications?

Bunny hops workout is modified to increase the intensity of the exercise and focus better on its fitness components. You can always do them slowly to ease their intensity with lesser jumps. This will help engage all the muscles and get you used to the exercise. At the same time, it will help your heartbeat a little faster than average.

If you want to train your cardiovascular system and use it as a weight loss exercise, do the hops faster. However, it would be best to start with the slow pace first and only then advance to this movement. Another simple hack to make the bunny hops exercise more challenging is performing it with a weighted vest.

Bunny Hop Exercise Benefits

As we have now seen how to perform a bunny hop exercise, it might not be the fastest way to reach your fitness goals, but it has various helpful benefits to the body. They are:

  • It will help you lose weight as it uses more energy than performing any daily activity. The extra muscle mass will help burn more calories, effectively aiding weight loss.
  • The standard version of the bunny hop workout helps to improve muscle strength and improve coordination levels. It is very effective to increase the cardiovascular health of a human being.
  • Bunny hops benefits the body by releasing a substance that escalates the mood.
  • It improves balancing skills and, therefore, is very helpful in growing children.
  • You don't have to invest in any special equipment, and so it is an exercise which can be effortlessly performed anywhere.
  • Bunny jump exercise aids with sleep quality and duration, bringing various other benefits to the system.
  • It slows down the aging process and therefore renders a positive health effect in other parameters like getting rid of wrinkles and moisturizing the skin to retain the glow.
  • Bunny hop exercise benefits the body by widening the range of motion. This will increase the system's mobility and flexibility.
  • It becomes an added advantage to many other workouts and gains better results when performed along with them.
  • You can add it to plank jacks to add intensity to your exercise routine, which burns more calories than other jumping exercises. It also brings the heart rate up extensively when incorporated with different exercises.

What Are The Muscles Worked In A Bunny Hop Exercise?

A bunny hop is a compound exercise meaning that a variety of muscles are worked simultaneously. They target the shoulders, quadriceps, calves, hamstrings, hip flexors, glutes, and upper back. Beginners will build muscles with bunny hops, but people in an advanced stage of fitness will require more intensity to visualize muscle growth and strength. Therefore, it is an excellent addition to resistance training exercises to build muscles.  

What Are The Potential Risks Involved?

While performing a bunny hops workout, you must remember that it can be hard on specific body parts, namely the elbows, shoulders, ankles, knees, lower back, hips, and wrists. Even if you implement it correctly, certain body parts are weak or sensitive and may develop a severe injury. So, you will have to first strengthen the body parts and then implement bunny hops into your exercise routine.

After a bunny hop session, if you experience any pain in any body part, it simply means that you are overdoing it. In such scenarios, you have to stop and rest for the body to recover. Resume back only after you completely heal and then continue with a less intense workout schedule.

What Are The Alternatives To Bunny Hop Exercise?

Few other alternating moves offer the same bunny hops benefits to the human system. You can opt for the ones that will suit your needs, situation and goals. They are:

  • High knees
  • Squats
  • Balance Boards
  • Jumping Jacks
  • Front Raises
  • Side Shuffles
  • Agility Ladder Drills
  • Pull-ups

Wrap Up

A bunny hop is an exercise that is quite popular in coordination training or warm-up. It is great for cardiovascular and muscular training too. Ensure that your body is getting enough rest, sleep and nutrients to grow the muscles and repair them effectively. Another thing you have to keep in mind is that you have to perform with the proper technique to reduce the potential risks on various parts of your body. Suppose you have any wrist pain, always consult your physician and start performing it. Anyways, remember that irrespective of the bunny hop's intensity level, you have to be consistent with your everyday schedule. Put your heart, mind and soul into the exercise so that it becomes easier for you to do it consistently.


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December 30, 2021

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