Have you ever tried vibrating plate exercises in your gym? If not, now is the time to try this equipment.
A vibrating exercise machine is equipment that provides an unstable exercise surface, which forces the user to engage their core muscles and improve muscle tone and strength. Sure, it might seem daunting at first, but over time you’ll love working on it.
Do vibrating plates work?
Not only is the vibrating exercise machine interesting and fun, but it works on the body and offers many benefits.
Vibration plate exercises provide a low impact workout and help improve overall fitness. This exercise machine provides a full body workout, keeps the body toned and also builds strength.
Regular exercise on a vibration plate can also help improve bone strength and relieve back pain. In fact, studies suggest that a vibration plate workout takes significantly less time compared to any traditional weight-bearing workout.
Vibrating weight loss machine: does it work?
Although research is limited, there is some evidence to suggest that regular use of a vibrating exercise machine can lead to weight loss.
Experts believe that using this machine for as little as 15 minutes a day at least three times a week can help you burn fat and lose weight, but diet also plays a major role.
Exercises with a vibration plate: ways to exercise with a vibration plate
While you can perform a variety of strength training exercises on a vibration plate, we recommend starting with five of the easiest, as listed below:
#1 Abdominal Crunch
Abdominal crunches are amazing exercises with vibrating plates that target the legs and abdomen. In this exercise, you must do a traditional leg crunch while keeping your buttocks on the vibration plate.
How to do?
Sit upright in the center of the machine and keep your back straight. Place your hands behind your body and lift the legs a few inches off the floor. Keep your elbows bent and lean back a bit for balance. Bring your legs towards your belly and return them to their starting position. Perform a few reps.
#2 Plank
Planks are some of the most effective vibration plate exercises you can do to strengthen your core and abs. Doing this exercise also works on the back legs and arms.
How to do?
Place an exercise mat and lie on your stomach. Place your arms on the vibration plate and extend your legs directly behind.
Make sure your back is straight and your knees are on the mat. If you’re confident enough, lift your knees off the floor and try getting into a standard plank position. Hold the position for a few seconds and release.
#3 Squatting
Squats are an effective whole-body exercise, and doing it on an unstable surface makes it even more beneficial, especially for the legs.
How to do?
Stand up straight on a vibration plate and keep your feet hip-width apart for better balance.
Place your hands in front and begin lowering your body into a standard squat position. Press your weight into your heels and make sure to keep your back straight and your chest up. Hold the bottom position for five seconds and slowly return to the starting position. Repeat the exercise.
#4 Push-ups
Push-ups are another great exercise to try on a vibration plate. This exercise targets only the upper body muscles, including the chest, biceps, triceps, and shoulders, and helps build muscle mass.
If you are a beginner, start by placing your knees on the floor and your hands on the vibrating plate, then progress in the opposite direction.
How to do?
Place your hands on the vibrating exercise machine and balance your body with your knees on the floor. Lower into a push-up and return to the starting position. As you progress, consider doing the push-ups with your knees off the floor or your feet on a vibration plate.
#5 Lunge
Lunges are among the easiest exercises to do with a vibration plate to strengthen core and lower body muscles.
How to do?
Stand on the vibration plate with your feet together and take a big step forward with your right leg. Bend your knees and lower your body until both knees form a 90 degree angle.
Slowly rise back to the starting position and repeat the exercise with your opposite leg. You can place your hands on the waist or clasp them in front of you. Start slow and gradually increase the intensity.
For best results, always start the vibration plate exercises mentioned above slowly and gradually increase the intensity. If you are new to this equipment, be sure to work with a certified trainer to avoid injury and muscle strain.
It is also important to note that vibration plate exercises are not suitable for everyone, especially those with mobility issues or any medical conditions. It is therefore best to consult a doctor before trying these exercises if you have difficulty maintaining your balance, if you are taking medication or if you are pregnant.