The fitness industry is constantly evolving, and coming up with new ways of performing and building upon existing exercises – this is where the vibration plate comes in. A vibration plate is a piece of equipment that uses vibrations to help tone and sculpt the body.
A vibration plate will not benefit you from just standing on it, you have to perform exercises on it to fully take advantage of everything that it has to offer. The versatility of a vibration plate for working out allows you to exercise all of the different muscle groups in your body including your arms, shoulder, chest, and legs – so read on to discover some of the best exercises to perform to help get you started!
Why Use a Vibration Plate?
Before we get started, we should always consider why we’re doing a workout or what the goal of the activity is. So, let’s discuss why you should even be using a vibration plate in the first place.
When compared to traditional exercises, using a vibration plate causes muscles to contract 30 times per second rather than 1-2 times – helping to really push your muscles to their limits. The core and hip flexors are also activated when you stand or do activities on the vibration plate, helping to stabilise your body. Because of this, your balance, coordination, posture, and flexibility will all improve which is a great transferable benefit to everyday life and other aspects of your fitness plan.
Vibration Plate Exercises
Now let’s dive into why you’re here – to discover which exercises you should be performing on a vibration plate:
Planks
One of the most popular exercises, the plank is a great way to target your core. It also works your shoulders, quads, hamstrings, and glutes when performed on a vibration plate.
To do a vibration plate plank, position yourself in a press-up position on the vibration plate with your feet shoulder-width apart. Make sure that your back is straight and engage your core muscles throughout the exercise. Hold this position for 30-60 seconds before resting for a few moments and repeating.
Leg Crunches
This exercise is a great way to target your lower abs.
To do leg crunches on a vibration plate, start by lying flat on your back with your feet stretched out in front of you. Place your hands behind your head and then lift your legs so that they’re at a 90-degree angle to the rest of your body. Slowly crunch up towards your knees before lowering back down and repeating for 30-60 seconds.
Squats
The squat is a great exercise for working your thighs, glutes, and hamstrings.
To perform squats on a vibration plate, stand with your feet shoulder-width apart and then slowly lower yourself down into a seated position. Make sure that you keep your back straight and don’t let your knees go over your toes. Once you’re comfortable with this movement, try holding some light weights whilst squatting to increase resistance.
Lunges
Lunges are a great way to target your quads, hamstrings, and glutes.
To do lunges on a vibration plate, start by standing with your feet together. Step one foot forward so that you’re in a low lunge position before pushing up through your front heel to return to the starting position. Make sure that you keep your back straight and core engaged throughout the exercise. Alternate legs for 30-60 seconds.
With so many different exercises that you can perform on a vibration plate, there’s no excuse not to give it a try! Whether you’re looking to improve your overall fitness, lose weight, or tone up – a vibration plate workout could be just what you need!
