Vibration plate exercises for effective results

You've probably come across a vibration plate before, but you're not quite sure what it does to your body.

A vibration plate is a fitness device with a plate that vibrates. As soon as you stand on the plate, the vibrating can begin! The vibrations from the vibration plate unbalance your body. Now it's your muscles' job to bring your body back into balance by contracting them. This way, the vibration plate helps to strengthen muscles, improve circulation, etc. But what kind of exercises are possible with a vibration plate? I've listed the 4 effective exercises below:

The Power Plate Plank

A flat, muscular stomach is still a dream for many. Therefore, perform an abdominal exercise like "the plank" on a vibration plate. This can greatly improve results in a short time. Besides the primary abdominal muscle group, the plank is also good for your shoulders and legs.

To do the plank on the vibration plate:

1. Press start and set the vibration angle. (For beginners, 30 degrees is common.)
2. Set the duration of the exercise. Start with 30 seconds and try to build up from there.
3. Place your forearms flat on the vibration plate, extending your body long with your toes on the ground. Keep your back straight.
4. Tighten your abdominal muscles and hold this position until the vibration stops.
5. Repeat this 2 times.

The Vibration Plate Squat

The squat is also a popular exercise. It mainly works your quadriceps, but also engages your hamstrings, calves, and glutes. Squatting on a vibration plate is tough but very effective due to the vibrations.

To do the squat on the vibration plate:

1. Press start and set the vibration angle. (For beginners, 30 degrees is common.)
2. Set the duration of the exercise to allow you to do 10 squats.
3. Place your feet shoulder-width apart and distribute your balance.
4. Slowly lower into a squat, making sure your knees do not go past your toes when lowering. It's also important to keep a straight back.
5. Hold this position for 5 seconds and then stand back up.
6. Stand back up.
7. Start with 3 sets of 10 repetitions.

Calf Raises on the Power Plate

Calf raises really work your calves! Performing calf raises on a vibration plate increases the chance of improved calf muscle strength, giving them better shape. The focus is now entirely on your calves.

To do calf raises on the vibration plate:

1. Press start and set the vibration angle. (For beginners, 30 degrees is common.)
2. Set the duration of the exercise to allow you to do 10 calf raises.
3. Stand on the vibration plate, with your feet shoulder-width apart, hold on and bend your knees.
4. Once you have stability, lift your heels off the plate. Contract your calf muscles.
5. Hold this position for 5-10 seconds and tense your calf muscles.
6. Lower your heels, just before they touch the plate. Repeat this 10 times.

The Push-Up on the Vibration Plate

Everyone knows or has heard of the push-up. The push-up is good for your chest muscles, back muscles, shoulders, and abdominal muscles. To add variation to the push-up, you can use the vibration plate. This fatigues the muscles in the best possible way, improving strength, definition, and endurance of your muscles.

To do the push-up on the vibration plate:

1. Press start and set the vibration angle. (For beginners, 30 degrees is common.)
2. Set the duration of the exercise to allow you to do 5 push-ups.
3. Assume a plank position with your hands (on the vibration plate) directly under your shoulders. If you find this difficult, do the push-up on your knees.
4. Bend your elbows to lower your body to the ground until your chest touches the vibration plate. Keep your back straight!
5. Hold this position for a few seconds and then push yourself back up.
6. Start with 3 sets of 5 push-ups and gradually build up.
7. Tip: to make it more challenging, place your hands closer together.