Exercising on a vibration plate can lead to faster results in a shorter time – as long as you do the right exercises in the right way. Often, not achieving the desired results from using a vibration machine is fixed by learning how to maintain correct form and doing targeted exercises.
The most effective way to work out on a vibration machine is to do a combination of exercises that train your flexibility, core, and overall strength.
Addressing each of these aspects in your work out will help you achieve your fitness goals.
Whether you’re new to vibration machines, or a seasoned pro, read on to familiarize yourself with some of the best vibration machine exercises that you can do and how to do them properly.
The Best Exercises to Do on a Vibration Plate
Carefully read through these 6 vibration plate exercises. Remember to maintain your form and keep each exercise short – 30 seconds is already enough.
Leg Day Lunges & Squats
The great thing about doing leg exercises on a vibration machine is that even the easiest exercises are more intense and effective. See how your legs become toned faster with simple lunges and squats.
Lunges are also a great way to become more flexible in the hips while squats are good strength training, not just in the legs but also in your core.
- Face away from the machine with the one-foot firm on the ground
- Your other foot is on its toes on the vibration plate
- Lower your core, making sure that your front knee doesn’t lean over your foot
- Alternate legs and repeat
- Stand stable on the vibration machine with your feet at shoulder width
- Lower your upper body slowly until your thighs are as horizontal as they can be
- Hold for 5 seconds before rising again and repeating
Full Body Exercises: Planks & Bridges
Training your core reaps benefits for your entire body. A strong core gives you better balance, posture, and overall body strength.
Planks and bridges are exercises that you will feel in all the muscles of your body but especially in your core. These two exercises test your endurance in straining positions. You might find that these particular exercises are easier with a full-sized vibration machine such as the Confidence Fitness model.
- Place both hands flat on the vibration plate
- Stretch out both legs away from the vibration plate, resting on your toes
- Remember that your back needs to be as straight as possible during a plank
- Hold for 20 – 30 seconds before rising again
- Repeat two or three times
- Try to stay in plank position for more seconds each time you exercise, until you have reached 1 full minute
- Lie down on a mat with your feet flat on the vibration plate
- Keep your arms flat and relaxed by your side as you raise your hips up
- Slowly lower your hips back down to the mat
- Repeat the movement until you’ve reached 30 seconds
Sculptured Arms with Rows & Push Ups
Many vibration machines come with straps that you can use during your exercises, or you can buy them separately. These straps are a handy way to work on toning your arms.
A row is a similar movement as you would perform on a rowing machine, hence the name. On a vibration plate, you can use the provided resistance bands or use hand weights to build more muscle.
- Stand stable on the center of the vibration plate with your knees slightly bent
- Keep your arms next to your sides, holding either the straps or weights in your hands
- Slowly raise your right arm in a straight line until it is parallel to the ground
- Lower your right arm and alternate with your left arm
- Take on a plank position with both hands on the vibration plate and your legs straight back with toes on the ground
- Gently lower your body by sinking through your elbows until your chest is barely touching the vibration plate.
- Raise your body again using the strength of your arms
- Repeat reps for 30 seconds
Why Form Is Important when Using a Vibration Plate
Approach a vibration plate like any other fitness machine; with a plan and taking care not to injure yourself. Correct form is extremely important in vibration plate exercises because it minimizes your risk of injuries and yields the best results.
Just like you shouldn’t set a treadmill to its highest setting for your first time running on one, you shouldn’t set a vibration plate to its highest amplitude either. Get used to the motion of the vibrating machine by practicing a relaxed stance on its lowest amplitude first.
The correct form on a vibration machine is to keep your body stable throughout the exercise with the tension on the targeted muscles of that exercise.
This takes some practice and adjustment since your muscles are constantly contracting from the vibrations.
You cannot directly translate your body form of a floor exercise to one that is suitable for the vibration plate. Your muscles behave differently on the machine so adjust your stance to these differences.
If you are only just starting out with vibration plate exercises for weight loss or body toning, it helps to take a few classes or to follow video tutorials that explain the appropriate form.
Here’s an example video that is easy to follow and will ensure you have the correct posture and form before you venture off on your own.
How to Exercise on a Vibration Plate
There are other things to pay attention to when exercising with a vibration plate to make sure it works effectively. These are protecting your joints and timing.
Since your muscles are contracted during vibration plate exercises, the wrong form can affect your joints. Keep your knees slightly bent to avoid wearing them down.
You should also adjust the time you spend on each exercise and look at using a vibrating foam roller to help relieve your muscles faster. Though experienced users can take 60 seconds for each exercise, beginners should build-up to the minute slowly by starting with doing each exercise for only 30 seconds.
Don’t worry if this is a much shorter time than you are used to, the intensity of the vibrations makes up for it. After all, shorter exercise times are one of the perks of using a vibration machine.