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Vibration Plate Exercises For Belly Fat: Which Exercises Are The Best?

20th May 2022
vibration plate exercises for belly fat

Simply put, your muscles contract and relax in response to the oscillating vibrations of a vibrating platform. As with regular exercise, the initial contraction and subsequent relaxation of muscles consume energy.

You will experience the same sensation of tingling and warmth throughout your entire body that comes with an intense workout while using a vibration platform numerous times per second.

The amount of stress placed on the muscles is decided by how much weight is lifted in traditional strength and power training. For example, a precise frequency and level of amplitude can be selected with a vibration platform, which then exerts the strain on the extremities.

As a result of the vibrations, a muscular reflex contraction occurs, increasing muscle activation and effort. Because the vibrating platform encourages more muscle activation than traditional training, it takes less time to properly activate the muscle groups and the effects are higher.

When you combine this type of activity with a healthy diet, you’ll see the best results! You will begin to burn fat from your body’s stored fat if you expend more energy than you ingest.

Can you lose belly fat on vibration plate?

Yes. Standing on a vibration plate, according to the medical and physiotherapy specialists consulted, causes the body to experience numerous little vibrations every second of the time.

More tiny muscles engage and more tendons and ligaments flex when one is on the unstable ground than standing on solid ground. As a result, the body is continually adapting. This, according to medical professionals, aids in the development of lean muscular mass, power, and flexibility.

Unlike other cells, muscle cells are responsible for all motions, even the tiniest ones like blinking. As a result, gaining muscle mass aids weight reduction by increasing caloric expenditure.

Can vibration burn fat?

The main way that strength training helps people lose weight is by making their muscle fibers stronger. This makes the muscles need more energy, so they burn more calories and fat even when the person is at rest.

Muscle uses more energy than fat, so a lower percentage of body fat and more muscle mass is better for burning calories.

The number of calories burned per session depends on your weight, height, and body composition, as well as the vibration plate exercises for belly fat. A dynamic or aerobic workout on a vibrating machine will burn more calories and build more muscle than standing or sitting on the platform, which makes sense.

Keeping this in mind, you can probably burn between 200 and 500 calories per hour. So, you can burn between 50 and 125 calories in 15 minutes, but this is just a rough estimate.

Do vibration machines work for fat loss?

A research study conducted in 2019 looked into how whole-body vibration plate exercises for belly fat might help people lose weight. The researchers found seven studies with a total of 280 people who could be looked at.

Whole-body vibration made people lose a lot of fat, but it didn’t make a big difference in their body fat percentage in studies that lasted less than 6 months.

They concluded that whole-body vibration machines need to be studied for a longer time and with more people.

How do you use a vibrating plate on your stomach?

Even when working out with a vibrating plate, it’s critical to warm up properly before beginning any vibration plate exercises for the belly fat routine. Stand on the plate to do this. Increase the frequency of relaxation for the back muscles. Perform pelvic tilts to activate the lower abdominal muscles. Your waist might be slimmed with the aid of trunk rotations.

vibration plate exercises for belly fat

  • Standing Abdominal – Stand in the center of the moving plate. To maintain proper posture, the feet should be spaced equally apart, around shoulder-width apart. Place your hands on the support bar and raise it to your sternum. Shoulders and knees should remain erect, but with a small incline. When descending, keep your chin high and lower your body. Shoulders should be tucked in, and arms should be held straight. – Tension should be felt in the abs to get the best results.
  • Lateral Abdominal – Make sure you’re in the side plank posture at all times. Extend your legs out in front of you while placing one forearm on the vibration plate. Stack your trophies on top of each other. Your head, torso, and legs should all be aligned in the same direction. To work the abs, press your shoulders and hips down. To get a full-body workout, switch between vibration plate exercises for belly fat.
  • Lower Abdominal – Put your elbows on the vibration plate in the conventional plank posture. Keep your feet together as you straighten your legs out in front of you. Alternatively, you can rest your knees on the floor if that makes it more comfortable for you. Do not hunch your shoulders or hunch your back. As your stamina grows, work your way up to a full minute of holding the posture. Your core, glutes, and hamstrings should be tight throughout this workout.
  • Abdominal Crunch – Place your back against the vibrating plate and relax. Bend your knees to a 90-degree angle and hold them there. Holding your hands behind your head and keeping your elbows straight are the best ways to support your head. Crunch your upper body toward your legs in a fluid motion. Make sure your hips and lower back are in touch with the plate at all times. Make adjustments and additions to the routine as necessary.

Vibration plate exercises for belly fat

To get rid of your love handles, you’ll need to do more than just crunches and sit-ups; you’ll also need a strict diet and regular exercise. Your workout should include both strength and aerobic activities, with an emphasis on quick, high-intensity movements, if you want to get rid of love handles for good.

Vibration plate exercises for belly fat that can help you:

  • Mountain Climber – In addition to training your back and front abs, this workout also focuses on your obliques, making it much more challenging. Kneel on your left foot in a plank posture, then stretch it back and bring your right knee in.

    Use an 8-12 Hz frequency to avoid head vibration and repeat for one minute on each side. Slowly move your obliques so that you can feel their contraction.

  • Side Planks – As well as strengthening and burning calories, the side plank is an excellent workout for the obliques. It also strengthens the arms and back muscles, while also targeting the legs.

    The best place to begin is with your right elbow on the vibrating platform, with the frequency set to 8-12 Hz. Place your feet on the platform and your hands on the ground if you aren’t comfortable. Keep the core contracted for 30 seconds on each side and repeat for 2 minutes.

  • Core Twists – In a C-shape, sit on the platform with your knees bent and lean backward 45 degrees. Make a little right turn with your torso, being careful not to move your upper body too much. Keeping your back stretched and your abs clenched, repeat on the other side with the same motion. Do this for one minute at a 15-18 Hz frequency.
  • Crunches – Sit on the platform with your legs bent and your hands either behind your head or at your chest level in the C-sit posture. Maintain a straight spine by engaging the abs. As though you were riding a bike, bring the right knee toward the chest, then stretch it back and repeat with the left knee. Keeping your chest up and your abs clenched, repeat this action for one minute as rapidly as possible if you want to experience the benefits of the vibration plate exercises for belly fat.

References:

Omidvar M, Alavinia SM, Craven BC. The effects of whole body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses. J Musculoskelet Neuronal Interact. 2019;19(4):455-464.

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