Which Exercises Work Best on a Vibration Plate?

Whether you are new to whole-body vibration (WBV) or are looking to level up your exercise regime, the first step is to gain a thorough understanding of the best exercises for vibration plate you can do. Of course, when you purchase a vibration platform, it comes with an extensive manual and plenty of exercise ideas. In many cases though, all you need are several activities that are aligned with your personal fitness goals.

You may want to simply keep your body active, lose weight, or endeavour on a more serious exercise programme. Whatever the circumstances, your starting point is to have a clear path in mind. Once done, your next step is to choose several of the best exercises for vibration plate and stick to them as regularly as possible. But before we move on to the topic, let’s learn a bit more about the vibration plate.

How does the vibration plate work?

The vibration plate, known also as the body vibration platform, is a type of fitness equipment that produces high-frequency mechanical oscillations. Typically ranging between 5 – 40 Hertz, the oscillations travel through your body, benefiting almost every area of it. Increased bone mineral density, stronger muscles, better circulation, boosted physical recovery, and improved body weight, are just some of the scientifically proven health benefits associated with the platform.

Thanks to the higher frequency range and greater G-force (10 – 25 Gs) offered by the equipment, your muscles are stimulated to contract 20 – 30 times faster than regular physical activity. This way, you can achieve much faster results in a much shorter time frame. What is even more, WBV, the activity performed on the vibrating plate, provides a low-impact exercise that is gentle on the joints and requires less effort.

What are the health benefits of the vibration plate?

Vibrations plates have been around for some time, but lately, their popularity seems to have gone up quite substantially. The main reason for that is the ever-growing number of scientific evidence that proves the benefits of the equipment. It appears that whole-body vibration favours not only our general health but also proves useful for tackling numerous pathological conditions and chronic illnesses.

All that the plate requires from you is 15 – 20 minutes of your time per day, 3 – 4 days per week. That’s all you need to invest, to scoop out all the positive outcomes for your body. And thanks to the latest technological advancements, the machines are now compact enough to be hosted in your home or office. No more long commutes to the gym and back!
Below are some of the most prominent health benefits related to the regular use of the vibrating platform:

• Increases muscles power and muscle mass
• Speeds up metabolism and fat-burning rate
• Improves bone mineral density and skeletal strength
• Favours blood circulation and blood flow to tissues
• Enhances body balance, coordination, and flexibility
• Accelerates physical recovery and injury healing
• Relieves lower back pain and other chronic aches
• Fights stress, anxiety, and depression
• Alleviates the symptoms of edema and lymphedema
• Tackles varicose veins and cellulite
• Treats common neurological disorders

The benefits of the innovative fitness equipment are indeed numerous, encompassing a broad range of health aspects. The machines come with a myriad of settings and specifications, which makes them ideal for the majority of the human population. And because probably you are already asking yourself the question: “But what exercises can I do on a vibration plate?”, without further ado we are moving to the next section.

What exercises can I do on a vibration plate?

According to scientific data, vibration plates offer a broad spectrum of exercise capabilities, enough to satisfy the needs of most fitness enthusiasts. Whether your goal is to increase your strength, tone up your muscles, raise your stamina, tighten your body, or lose some extra pounds, WBV is the way to go. All you need to do is to stand, sit or lay down on the platform and let the vibrations do the rest for you.

Having said that, those of you whose fitness goals are more advanced will have to put in a bit more effort than simply standing on the plate. There is no room for worry though as the equipment allows for the performance of numerous types of exercises so that you can find the one that fits perfectly your desired outcomes. When it comes to exercises for vibration plate, the sky’s the limit.

So, to answer your question “What exercises can I do on a vibration plate?”, we have provided a comprehensive list of physical activities that can be performed on the body vibrating equipment. Among these are:

• Planks
• Shoulder extensions
• Squats
• Hold-ups
• Push-ups
• Crunches
• Sit-ups
• Quadruple stretches
• Lunges
• Heel elevations
• Various massages

What are the best exercises for vibration plate?

Each of us is unique just as are our physical capabilities, body structure, and fitness goals. Some of us want to lose weight, while others are working towards a bigger mass. Yet some are looking to improve their circulation and heart function, while others are aiming at a stronger body core. For that reason, the best exercises for vibration plate vary across individuals and are subject to their circumstances.

Below are some of the best exercises you can perform on a body vibration platform, depending on your individual fitness goals:

• Build stronger core muscles – implement lower body extremity exercises, such as standing with bent knees, squats (regular, wide stance, and single-legged), sit-ups, leg crunches, and planks;
• Improve blood circulation – the exercises are aimed at warming up the body and relaxing the tissues. The vibrating frequency should be within the lower range (about 10 Hz). The ideal examples include upper and lower body massages, such as shoulder, lumbar, hamstrings, gluteal, and calf massages;
• Increase body flexibility – perform a simple forward bend by standing on the plate with your body hanging forward from the hips up. Then take a lunge position by placing your right foot on the floor and your left foot on the plate (and vice versa);
• Lose weight – alternate higher with lower vibrating frequency exercises lasting up to 1 minute each. Take shorter breaks in between (no more than 10 – 20 seconds). The idea is to raise your heart rate and increase calorie burning processes;
• Speed up physical recovery – these exercises are aimed at reducing body stiffness, restoring the normal level of movement in the joints and muscles, decreasing inflammation, aiding lymphatic drainage, and speeding up the elimination of toxins. Great examples are regular and semi squats, standing upright and single-leg, as well as backward, forward, or sideways weight shifting.

Summary

Whether you want to increase your muscle strength, improve your flexibility, speed up physical recovery, or shed some extra pounds, the body vibration plate offers the perfect solution. Thanks to the way it is designed and the way it functions, the activities performed on it are gentle to your joints and safer for your organs.
Among the best exercises for vibration plate are planks, squats, push-ups, lunges, and various stretches. Depending on your personal fitness goals, you can implement one or more of these into your weekly routine. Just make sure you adhere to the manufacturer’s safety guidelines, stay motivated, and be persistent. We promise you it won’t be long until you notice the positive difference.

References (in order of appearance)
Bemben, D., Stark, C., Taiar, R., & Bernardo-Filho, M. (2018). Relevance of Whole-Body Vibration Exercises on Muscle Strength/Power and Bone of Elderly Individuals. Dose-response: a publication of International Hormesis Society, 16(4).

Park, S. Y., Son, W. M., & Kwon, O. S. (2015). Effects of whole-body vibration training on body composition, skeletal muscle strength, and cardiovascular health. Journal of exercise rehabilitation, 11(6), 289–295.

Zago, M., Capodaglio, P., Ferrario, C., Tarabini, M., & Galli, M. (2018). Whole-body vibration training in obese subjects: A systematic review. PloS one, 13(9), e0202866.