9 Vibration Plate Exercises for Beginners

Vibration platforms can offer several health benefits, including weight loss, cellulite reduction, improving lymphatic drainage, reducing belly fat and more. But where do you start? Below we list 9 simple vibration plate exercises for beginners.

Build strength, improve your balance, lose weight, release excess fluid, improve your skin tone, bone density and more – all with one machine. Plus, you can use vibration platforms in the comfort of your home for just a few minutes a day and still get results.

1. Squats: Stand on the vibration plate with your feet shoulder-width apart. Then, slowly lower your body as like you are about to sit back into a chair. Then, stand up.
2. Lunges: Step forward onto the plate with one foot while keeping the back foot on the floor. Bend both knees to lower your body, then raise back up again.
3. Push-ups: Set up in a plank position, with your hands on the plate and your feet on the floor. Lower your body until your chest nearly touches the plate, and then straighten your arms.
4. Planks: Place your forearms on the plate and hold your body in a straight line from head to toe.
5. Calf Raises: Stand on the plate with your toes facing forward. Then, raise and lower your heels, activating your calf muscles.
6. Tricep Dips: Sit on the edge of the platform with your hands also on the plate and your feet on the floor. Raise and lower your body so that your butt comes off of the platform and dips below to touch the floor.
7. Crunches: Lay on your back on the vibration plate and do a sit-up by curling your abs and lifting your shoulders.
8. Bicep Curls: While standing on the vibrating platform, perform a bicep curl using a dumbbell or resistance band. Do one arm at a time.
9. Side Planks: Place one hand on the plate, your feet on the floor and lift your body up into a side plank position. Hold while the machine vibrates, and then switch sides.

Vibration Plate Exercises for Arthritis:

If you suffer from arthritis, the following 3 exercises may help because they can improve strength, flexibility and blood circulation. Keep in mind that you should use a platform with upright arms that you can hold onto, like the LifePro Rhythm Vibration Plate. However, you want to consult your doctor before starting.

1. Standing Squats: Stand on the platform and lower down into a squat while holding on to the handlebars. Stand back up and repeat the movement.
2. Knee Raises: Stand with your feet hip-width apart. Raise one knee at a time, similar to a slow march. Aim to get your thigh parallel with the floor as you raise it.
3. Standing Calf Raises: While standing on the plate, lift up on to your tippy toes. Then, place your feet flat on the plate and lift again.

4 Vibration Plate Ab Exercises:

Want to get rid of belly fat, love handles or a muffin top? Vibration plates can help tone and strengthen the muscles in the abdominal area, resulting to a flatter stomach. That said, there are strategies for achieving faster results. Check out this page on Exercises & Tips to Get Rid of Belly Fat.

1. Plank: Hold a plank position on the vibration plate (hands or elbows on the platform, toes on the floor). Then, keep your abs engaged and your body in a straight line while you hold the pose.
2. Russian Twist: Sit down on the vibration plate with your knees bent and your feet flat on the ground. Lean back slightly in a “V” position and twist your torso to one side, using your ab muscles to control the movement. For a greater challenge, elevate your feet off of the ground.
3. Standing Side Crunch: Stand on the vibration plate with your feet shoulder-width apart and your hands behind your head. Then, crunch to one side and then the other (instead of forward). This exercise focuses on your oblique muscles (or love handles).
4. Seated Knee-ins: Sit on the vibration plate with your hands behind your head and your knees bent. Pull your knees in towards your chest and then push them back out.

In addition to building core strength, these ab exercises require balance. Consequently, you can improve your balancing skills as you simultaneously build strength and burn fat

4 Vibration Plate Glute Exercises:

Vibration platforms can also be used for glute-focused exercises, including legs, inner thighs, hips and buttocks. In addition, these movements can help tighten the skin and reduce the appearance of cellulite. You can see more on this here: Do Vibration Machines Help Cellulite?

1. Squats: Stand on the vibration plate with your feet shoulder-width apart. Squat down to where your thighs are parallel to the floor and then stand back up again. Repeat.
2. Lunges: Step forward onto the plate with one foot while keeping the back foot on the floor. Bend both knees to lower your body, then raise back up again. Repeat the movement on the other side.
3. Deadlifts: Start by standing on the vibration plate with your feet hip-width apart. Then, bend forward while keeping your back straight. Raise back up again keeping your back straight (use your hamstrings to help pull you up). You can also incorporate dumbbells into this movement if you have some.
4. Glute Bridge: Lay on the vibration plate on your back with your knees bent and your feet flat on the floor. Push through your heels to raise your hips up towards the ceiling (like a bridge). Remember to squeeze your glutes at the top of the movement to activate those muscles.