Please note that these exercises will vary according to your vibration plate – we have tried to bring you some generic vibration plate exercises that should be suitable to most vibration plates.
Stand on your vibration plate with your feet a shoulder width apart (i.e. your left foot should be in line with your left shoulder and your right foot should be in line with your right shoulder). Set the vibration plate for a 10 minute standard vibrating session. With your back straight, you can either stand in this position for 10 minutes, alternatively you can bend your knees to a 90 degrees position (and hold this position), or finally you can bend and then straigthen your knees several times (slowly) throughout the 10 minutes.
This time you will need to have either a) a vibration plate with power resistant cords, b) a set of small dumbells, or c) a couple of bags of sugar. Stand on your vibration plate with your feet a shoulder width apart, set the vibration plate for a standard vibration session of 10 minutes and hit “go” or “start”. Once the vibration starts, keeping your back straight, raise one arm slowly to your chest (whilst keeping the other arm by your waist), and then release this arm down to your waist, immediately raising your other arm to your chest at the same pace. Keep alternating your arms throughout this 10 minute cycle.
Leg Toning / Knee Flexing
Place one foot on the centre of your vibration plate. Place your other foot slightly behind you with both knees slightly bent. Keep your back straight throughout this whole exercise. Set the vibration plate to a 10 minute vibrating session and choose a vibration frequency you are comfortable with. Once the vibration has started, rock slowly forward on to the ball of your REAR foot, keeping your FRONT foot firmly flat on the vibration plate. The knee of your leg on the vibration plate should move forward (over the top of your foot). Hold this position for 30 seconds and then return to your original stance. Repeat this motion alternating both legs throughout the 10 minutes.
Upper Arms, Shoulders, Trapezius and Core Muscles.
Kneel in front of your vibration plate. Hit the “go” or “start” button of a 10 minute vibration programme (again adjusting the frequency level to suit your fitness level). Place your hands one shoulder width apart on the vibration plate, pointing your fingers towards the control panel of your vibration plate. Keeping your back straight, push your body upwards using both your arms and your legs, so that you are “straight” from shoulders through to ankles. Your arms should be “locked”, your back should be straight, your legs should be straight and you should be on your toes (your position should look like a press up). Now hold this position for 2 minutes and 20 seconds. Rest for 10 seconds and then repeat. Shorten each session by 5 seconds (therefore you should be holding the last “position” for 2 minutes and 5 seconds).
Upper Arms, Shoulders, Trapezius and Core Muscles (Part 2)
Kneeling in front of your vibration plate, set the vibration frequency to last for 10 minutes. Place your hands one shoulder width apart, and keeping your back straight, lower your body towards the vibration plate (like a traditional push up). At this stage you are in the kneeling position to make the exercise easier, however if you are able to have your legs straight out behind you, then please take up this position. For those that are kneeling, you are aiming to get to a stage whereby you are also able to take up a traditional “push up” position. Continue to do as many push ups as you can throughout the 10 minutes, when you become tired, try to maintain your top body weight over your arms and hands.
Core & Abdominals
Sit in the middle of the vibration plate with your feet going through (or around) the control panel of your vibration plate (depending on which make and model you have). Place your feet flat on the floor and have your knees slightly bent. Set the vibration plate to 10 minutes, and with your hands slightly touching your face cheeks (do not grab around the back of your head), pull yourself forward (using your abdominal muscles and your core strength) until you are sat upright with your back straight. Now lower your body, keeping your back straight, to the point where you can hold your balance, hold for 10 seconds and then return to the upright position. Your movements should be slow and controlled. Repeat this motion throughout the 10 minute vibration period.