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Drop a dress size with Hypervibe Whole Body Vibration exercises

07th April 2016

The workout below is created to help you drop a dress size with Hypervibe whole body vibration exercises, by reducing your body fat percentage and reshaping your body through complex movements that engage all the major muscle groups. Although it targets mostly the glutes and lower body muscles, this workout will also help in strengthening and toning your upper body and core area, as the WBV exercises activate your entire body.

Whether you want to lose some weight for a fast-approaching event, to get rid of the extra pounds after giving birth or to kick-start your metabolism and accelerate the calorie burning process for losing the excess fat faster, whole body vibration exercises can be the solution to your problem. By activating your muscles similarly to strength exercises, WBV workouts help in building a stronger and leaner body, in improving circulation and the elimination of toxins and excess fluids, as well as in reducing cellulite and the layer of fat, especially in the core area.

For faster and more impressive results, it’s recommended to mix this whole body vibration routine with conventional cardio exercises, such as running on a treadmill, dancing or swimming, jogging, step aerobic and so on. Exercise on the vibration machine for 15-20 minutes a day, and continue with 30-40 minutes of cardio movements, if you want to achieve an athletic and attractive physique faster.

1. Hip flexor stretch

Set the frequency at 12Hz and place one leg on the machine as seen in the picture below (exercise no. 1). Hold for 30 seconds then switch to the other side and repeat for 30 more seconds.

2. Hip thrusts

Place your exercise mat in front of the platform and lie on your back, with feet on the machine, at #2-#4. Frequency should be set at 12-15Hz. Start by lifting the hips towards the ceiling, and hold for 3-4 seconds. Lower the hips and repeat the movement for 1 minute.

3. Lateral step-ups

Lateral step-ups are a great choice for shaping your legs and glutes, and they can be quite challenging if you add dumbbells or a barbell and use an abdominal bench instead of an aerobic step for this exercise. But if you want to take it to the next level, replace the step with a WBV machine and the exercise becomes even more difficult.

Lateral WBV step-ups work the thighs and glutes, requiring a lot of focus for maintaining balance and proper form. With this exercise you can strengthen and shape your lower body, maximizing the efficiency of your workout.

4. Mountain climbers

This exercise is similar to the plank, but besides toning your back and front abs, it also targets the obliques, so it works your body even harder. Start in the plank position and bring your left knee towards the chest, then extend it back and repeat with the right knee.

Set the frequency to 8-12 Hz to avoid head vibration and repeat for 1 minute, alternating sides. Try to do the movements slowly so as to feel the contraction of the obliques.

5. Pelvic tilts

Maintaining the same position and frequency setting, bring your hands on the machine’s handles. Bring your pelvis forward, keeping the knees slightly bent and the back straight. Engage the abs and glutes while doing this exercise and repeat for 1 minute.

Hypervibe WBV workout drop a dress size

6. Single leg bridge

Strengthen your legs and glutes and tone your calves with the WBV bridge exercise. Set the frequency at 18-20 Hz and place your feet on the platform at #2. Maintain for 1 minute or do hip raises, both these exercises are effective in toning and sculpting the lower body.

7. Lunges

Lateral and front lunges activate the buttocks and legs, so they’re perfect for toning your thighs. Place one foot on the platform, with the knee bent, and maintain the other foot away from the machine, stable. Place your hands on your hips for better balance and dip with your buttocks, moving towards the floor. Engage the core and squeeze the glutes, maintaining for 30 seconds per leg.

Do 1 minute of front lunges, then switch to side lunges, keeping the same machine settings (12-18 Hz frequency). Maintain the position for 30 seconds per side.

8. Hip circles

Hip circles are good for shaping the hips and legs, and for strengthening and lifting the glutes. Stand on your WBV platform with feet shoulder-width apart and set the frequency to 12-15 Hz. Begin making circles with your hips, starting in the right side. Repeat for 1 minute, alternating sides.

9. Hip abductions

Tone and shape your legs and hips with this challenging exercise. Loop an elastic exercise band around your feet and place one foot on the WBV machine at #0, setting the frequency to 12Hz. Move the other leg away from the machine, against the resistance, then bring is slowly back to the original position. Do this exercise for 30 seconds, then place the other foot on the vibration platform and repeat the movement for 30 seconds.

10. Squats

Stand on the platform with feet at #2-#4 and set the frequency to 12-15 Hz. Lower the buttocks to form a 90-degree angle between the knees and thighs, and hold for 3-4 seconds. Return to the initial position, pushing the pelvis forward and squeezing the glutes, then do another squat. Repeat for 1 minute.

Hope you’ll enjoy this routine and if you have questions or comments, feel free to post them below or to share them on our Facebook page!

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