7 Best Vibration Plate Exercises & Workouts

For those who’re on the lookout for a fresh and effective strategy to level up your fitness routine, vibration plate exercises and workouts may be your answer.

For instance, relatively than a regular squat or a traditional push-up, try them on a vibrating plate as a substitute. You possibly can even perform your entire routine on one, as vibrating plate exercises offer a singular twist to traditional moves, using vibrations to stimulate your muscles and boost your results.

Whether you are recent to fitness or a seasoned pro, this text will walk you thru a few of the perfect vibration plate exercises and workouts to enable you to achieve your fitness goals.

Table of Contents:

• What Is A Vibration Plate?
• 7 Best Vibration Plate Exercises
• The Best Vibration Plate Workout Routines
• Advantages of Performing Vibration Plate Exercises
• The Best Vibration Plate For At-Home Exercises & Workouts
• FAQs

What Is A Vibration Plate?

A vibration plate is a singular exercise machine on which you stand or do exercises while vibrating.

The concept of using a whole-body vibration machine has a history of helping astronauts reverse bone loss in space, and other people have used them in gyms, rehab facilities, and their homes for years.

Once you’re on the vibration plate performing vibration plate exercises, the fast vibrations make your muscles contract and calm down super fast. Regardless that you may not feel an enormous difference doing these exercises on a vibration plate, it’s a singular workout to your muscles. These vibrations can strengthen muscles, improve balance, and increase bone density.

7 Best Vibration Plate Exercises 

On the subject of vibration plate exercises, some are higher than others. The bottom line is to make use of proper form. Listed below are the seven best exercises on a vibration plate to focus on your entire body.

1) Squat:

The squat is a foundational exercise whether we’re standing on a vibration plate or not. It’s the most effective exercises to focus on your lower body. Even though it primarily targets your quads, it also hits your hamstrings and glutes.

To do that exercise, stand on the vibration plate together with your feet shoulder-width apart. Bend your knees while lowering your hips as if sitting back in a chair. Keep your back straight and chest up. Rise back as much as a standing position and repeat. For added resistance, you may hold a dumbbell in a goblet position.

Perform 2-4 sets of 10-12 reps.

2) Front Foot Elevated Split Squat:

Many individuals have a love-hate relationship with split squats. And it is simple to see why. Split squats are effective but very difficult. Using a vibration plate offers the flexibility to raise the front foot, making a greater range of motion.

Stand with one foot on the ground and the opposite on the vibration plate. Bend your knees because the plate vibrates, lowering your back knee toward the bottom. Push through your front heel to return to the starting position. Switch legs and repeat.

Do 2-4 sets of 6-10 reps per side.

3) Single Leg Calf Raises:

Calves are sometimes the forgotten muscles of the lower body. When we expect of “leg day,” the main focus all the time goes toward the large muscles, the quads, hamstrings, and glutes. That said, well-developed calves provide the icing on the cake for an aesthetic physique.

Stand on one foot on the vibration plate, with the opposite foot barely off the bottom. Because the plate vibrates, rise onto your toes on the standing foot, then lower your heel back down. This exercise strengthens your calf muscles and uses vibrations to make it more practical. Switch legs and repeat. You possibly can hang onto something to assist maintain balance.

When performing this vibration plate exercise, aim for 2-4 sets of 12-15 reps on all sides.

4) Glute Bridge:

There was a time when glute training was an afterthought just like the calves. Nonetheless, because of people like Bret Contreras and countless others popularizing glute training, the glutes are actually a primetime muscle group.

To perform the glute bridge, lie in your back, your feet on the vibration plate, and your knees bent. That is your starting position for this vibration plate exercise. From there, lift your hips and glutes off the bottom, making a straight line out of your shoulders to your knees. Squeeze your glutes at the highest. Lower your hips back down and repeat.

Do 2-4 sets of 10-12 reps.

5) Push-ups:

The one downside to vibration plate exercises is the limited amount of upper body movements. Nonetheless, the classic push-up provides a wonderful chest, shoulders, and triceps workout.

Place your hands on the vibration plate, barely wider than shoulder-width apart. Along with your legs in a plank position behind you, lower your chest towards the plate while keeping your body straight. Keep off as much as the starting position.

Perform 2-4 sets of 10-20 reps of this vibration plate exercise.

6) Planks:

How can an exercise that involves no movement be so tricky? That may be a query everyone who has ever done a plank asks themselves while suffering in place. Planks are a wonderful core stabilization isometric exercise that works well with a vibration plate.

To perform this vibration plate exercise, put your forearms (or hands) on the vibrating platform and extend your legs behind you. Keep your body in a straight line from head to heels. Hold this position for a set period of time, engaging your front core muscles and maintaining stability for body weight whole body vibration.

Do 2-4 sets of 30-60 seconds, and prepare to work your abdominal muscles!

Seeking to switch up the usual plank? Try any of those 29 Plank Variations!

7) Russian Twists:

A powerful midsection involves greater than only a six-pack. To sculpt a well-rounded core, you will need to work in your obliques. The obliques are muscles along the side of your stomach area and are involved in rotation exercises. One exercise that targets the obliques is the Russian Twist.

Sit down on the vibration plate together with your knees barely bent and lean back. Keeping your back straight, hold a weight or medicine ball and rotate your torso to the best, then to the left, engaging your core as you progress.

Perform 2-4 sets of 10-20 reps per side.

3 Vibration Plate Workout Routines

Whether you are on the lookout for a lower body vibration plate routine, a full-body program, or a back-specific workout, we have something here for everybody.

Workout For Vibration Plates: Option 1

Here’s a lower body and core workout to start out your vibration plate exercise journey. Perform the barbell deadlift off of your vibration plate, but then use the vibration plate machine for the remaining exercises.

Workout for Vibration Plate: Option 2

Searching for more of a full-body vibration plate workout? You’ve got come to the best routine! We threw a number of recent vibration plate exercises into this one, so try the Shoulder Press Demo on the vibration plate, the Sumo Squat Demo, and the Mountain Climber Vibration Plate Demo before jumping in!

Note: Similar to the routine above, you will perform the barbell deadlift off the vibration plate but will perform the remaining exercises on the vibration plate.

Workout For Vibration Plate: Option 3

Enthusiastic about trying a back-focused vibration plate routine? Follow together with the video below!

Vibration Plate Exercise Advantages 

Listed below are the five most important advantages of including vibration plate exercises and workouts in your routine.

1) Muscle Strength: 

Vibration plate exercises provide a singular strategy to improve muscle strength. The rapid vibrations trigger involuntary muscle contractions, engaging the muscle fibers in a different way than traditional exercises.

Research suggests these vibration plate exercises could be especially effective for increasing strength and power^1,2,3. Increased muscle strength helps with every day activities and supports higher posture and overall functional fitness.

We speak about this in additional detail in our article: Do Vibration Plates Work For Weight Loss & Muscle Gain?

2) Bone Health: 

Maintaining solid bones is crucial for stopping fractures and osteoporosis in older adults.

Research shows vibration plate exercises can positively impact bone health by increasing bone mineral density⁴. This effect is important as we age when bone density tends to diminish.

3) Balance and Stability: 

Good balance and stability are essential for stopping falls and injuries. Vibration plate exercises challenge your balance since the vibrations require constant muscle adjustments to maintain you regular.

The rapid muscle contractions help activate the muscles liable for maintaining balance, corresponding to the core, hip stabilizers, and ankle muscles.

Vibration plate exercise can improve proprioception (body awareness), balance, and stability, making you more confident and regular in your feet⁵.

4) Reduced Delayed Onset Muscle Soreness: 

Using a vibration platform and vibration plate exercises may also help reduce the soreness you may feel after a difficult workout⁶. Once you exercise intensely, your muscles can get sore a day or two later – delayed onset muscle soreness (DOMS).

The vibrations from the plate work like a mild massage in your muscles, helping to extend blood flow and relaxing any tension. This improved blood circulation can aid in flushing out waste products and delivering nutrients that assist within the healing process.

So, by utilizing a vibration plate after a workout, you may experience less soreness and DOMS and get better more comfortably.

5) Weight Loss: 

Vibration plate exercises have the potential to help your weight reduction journey and enable you to shed belly fat.

Once you do exercises on the vibrating plate, your muscles work harder resulting from the vibrations, which implies you burn more calories during your workout, helping you drop a few pounds. A 2019 meta-analysis showed vibration plate exercise significantly affects fat loss⁷.

To learn more in regards to the advantages of vibration plate training, try our article on the Top 9 Advantages Of Vibration Plates.

The Best Vibration Plate For At Home Workouts

The most effective thing about vibration plate exercises is you may do it from the comforts of your property. It only takes up a bit space, and with a set of adjustable dumbbells, the sky is the limit.

For those who want my suggestion, go together with the LifePro Rumblex 4D Vibration Plate. It’s the most effective products in the marketplace and because it offers 3 program settings and seven training modes, it’s incredibly customizable and versatile.

And when you’d like to match this one to another great decisions, try our article on the ten Best Vibration Plate Machines.

FAQs

Listed below are a number of answers to probably the most common questions on vibration plate exercises.

How long must you exercise on a vibration plate? 

Aim for 10-Quarter-hour per session (or a few exercises) at first when doing exercises on a vibration plate. From there, step by step increase the time as you get comfortable. Quality matters greater than duration resulting from the intensity of the vibrations produced.

Is it secure to make use of a vibration plate day by day? 

Training every day using exercises on a vibration plate is fantastic. That said, don’t train day by day. Have at the least one rest day per week. 

Do vibration plate exercises burn calories? 

Vibration plate exercises may also help burn calories resulting from the muscle contractions they induce, but the precise amount varies based on intensity and duration.

Vibration Plate Workouts: Key Takeaways

Incorporating whole-body vibration plate exercise into your fitness routine could be a dynamic strategy to enhance your overall well-being. Backed by research, these vibration plate exercises offer a spread of advantages, from boosting your muscle tone, strength, and bone health to improving balance and aiding in recovery.

While vibration plate exercises show promise, do not forget that individual responses can vary. As with all activity, it’s essential to hearken to your body and begin step by step, especially when you’re recent to this kind of coaching. For the perfect results, consider combining vibration plate exercises with a well-rounded training program incorporating regular resistance and cardio exercises.

Able to start with these exercises and workout routines? Begin by picking out considered one of these 10 Best Vibration Plate Machines so you may do your vibrating plate workouts anytime, anywhere!

References:

1. Bosco C, Colli R, Introini E, Cardinale M, Tsarpela O, Madella A, Tihanyi J, Viru A. Adaptive responses of human skeletal muscle to vibration exposure. Clin Physiol. 1999 Mar. doi: 10.1046/j.1365-2281.1999.00155.x. PMID: 10200901.
2. Cardinale M, Bosco C. Using vibration as an exercise intervention. Exerc Sport Sci Rev. 2003 Jan;31(1):3-7. doi: 10.1097/00003677-200301000-00002. PMID: 12562163.
3. Delecluse C, Roelants M, Verschueren S. Strength increase after whole-body vibration compared with resistance training. Med Sci Sports Exerc. 2003 Jun. doi: 10.1249/01.MSS.0000069752.96438.B0. PMID: 12783053.
4. Zha, DS., Zhu, QA., Pei, WW. et al. Does whole-body vibration with alternative tilting increase bone mineral density and alter bone metabolism in senior people?. Aging Clin Exp Res 24. (2012). https://doi.org/10.3275/7517
5. Ko, C., Wu, S., Lee, S., Wang, C., Lee, F., Tseng, Y., & Ho, C. (2016). Whole-body vibration training improves balance control and sit-to-stand performance amongst middle-aged and older adults: A pilot randomized controlled trial. European Review of Aging and Physical Activity, 14. https://doi.org/10.1186/s11556-017-0180-8
6. Lu, X., Wang, Y., Lu, J., You, Y., Zhang, L., Zhu, D., & Yao, F. (2019). Does vibration profit delayed-onset muscle soreness?: A meta-analysis and systematic review. The Journal of International Medical Research. https://doi.org/10.1177/0300060518814999
7. Omidvar, M., Alavinia, S. M., & Craven, B. C. (2018). The results of whole body vibration therapy on reducing fat mass within the adult general population: A scientific review and meta-analyses. Journal of Musculoskeletal & Neuronal Interactions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6944803/