best vibration plate exercises
Fitness

10 Best Vibration Plate Exercises

A vibration plate might not seem like the most obvious piece of kit to add to your collection at first, but it is very effective when it comes to muscle activation.

The vibration from the plate stimulates your muscles and can also help improve blood flow. Whole-body vibration training can increase muscle strength and help with weight loss. 

Here, we’ll look at 10 of the most effective exercises you can perform on a vibration plate.

1. Squats

How to

  • Stand on the plate with your feet hip-width apart, spine neutral. Hold your arms out in front of you, with a slight bend in your elbows.
  • Push your glutes back and bend your knees to squat down, keeping your back straight. 
  • Once your thighs are roughly parallel with the floor, drive back up from your feet to return to the starting position.
  • Repeat for 12-15 reps.

Muscles worked

  • Quadriceps
  • Glutes

Tips

  • A more advanced option is to hold a kettlebell or dumbbell in front of you while you squat. Otherwise, you can just use your body weight.
  • Keep each foot flat against the vibration plate throughout the entire movement.
  • Don’t let either knee sink inward while you squat down; keep your quads engaged and legs strong.

2. Shoulder extension

How to

  • First, ensure the handle attachments are applied to either side of the vibration plate. Take hold of both handles and stand up straight on the plate.
  • Engage your abdominal muscles and pull the handles up by bending your arms at the elbows, with your forearms sticking out on either side.
  • Draw your shoulders back and hold this position for 30-45 seconds at a time.

Muscles worked

  • Deltoids
  • Traps
  • Biceps

Tips

  • Most normal vibration plates will come with their own handle attachments, but if you don’t have any they are easy to buy online. 
  • One of the benefits of some exercises on vibration plates is that they don’t require movement – the focus here is to hold the position so your muscles feel the effects of vibration.
  • Plates have adjustable vibration levels; for more muscle activation, use a higher level.
  • Your upper body should be the most engaged here. Keep your shoulder blades pinned back and pressed together.
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3. Leg Crunches

How to

  • Sit across the vibration plate, with your hands rested flat on it either side of your hips.
  • With your legs bent slightly, raise your feet up by engaging your abdominal muscles. Then, pull your knees in toward your chest.
  • Kick both legs out straight and slightly upward, so with your upper body, you’re making a V-shape. Keeping them suspended, bend your legs and bring your knees back into your chest.
  • Repeat for time or for 18-20 reps.

Muscles worked

  • Abdominals
  • Obliques

Tips

  • This is one of the vibration plate exercises that require just body weight and can also be performed without the piece of exercise equipment. However, the vibrations of the plate will activate your body muscles that much more.
  • Make sure your hip flexors are adequately warmed up before performing this exercise.
  • This is a low-impact exercise that doesn’t put much strain on your joints – if you feel discomfort or pain (beyond muscle soreness) anywhere, then stop.

4. Plank

How to

  • Place your forearms on the plate with your knees on the floor and your back lifted and straight.
  • You can either hold this position for time or lift your knees and rest on your toes. 

Muscles worked

  • Abdominals
  • Obliques
  • Forearms
  • Triceps

Tips

  • Make sure you have enough foot space to keep them hip-width apart.
  • Your fitness levels will determine which knee level you use – high or low. You should be able to hold the pose for the entire duration you set out, without your hips dipping or rising too much.
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5. Lunges

How to

  • Stand in front of the plate with your feet hip-width apart. Step forward with your right leg and place your foot flat on the plate.
  • Lean forward until your right leg is bent at a 90-degree angle, and your left leg is also bent to provide stability.
  • Hold for time, then perform the same movement with your left leg.

Muscles worked

  • Quadriceps
  • Glutes
  • Hamstrings

Tips

  • Keep your legs slightly wider apart to provide stability while you hold the lunge.
  • This is a static hold; don’t bounce in it.
  • Place your hands on your hips for stability.

6. Heel raise

How to

  • Stand on the plate with your feet hip-width apart and a slight bend in your knees.
  • Raise your heels until you come up onto your toes, then hold this position for time.

Muscles worked

  • Calves

Tips

  • Keep your core engaged throughout for stability.
  • Holding your hands together against your chest or on your hips will also help you remain stable.
  • Focus on using your calves to keep yourself in position.

7. Push-ups

How to

  • Place your hands flat on the plate with your arms straight and either your knees or toes on the floor, back straight.
  • Bend at the elbows and lower yourself down until your chest almost touches the plate.
  • Push up through your hands to straighten your arms and return to the starting position.
  • Repeat for 12-15 reps.

Muscles worked

  • Pecs
  • Biceps
  • Triceps

Tips

  • Keep your spine neutral and your core engaged throughout the exercise.
  • Breathe in as you lower yourself down then exhale as you drive upward.

8. Hold ups

How to

  • Adopt the same position as the push-up, but ensure your legs are straight and your toes are resting on the floor.
  • Instead of lowering yourself down and back up, just hold the position for time – preferably 30-45 seconds at a time.
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Muscles worked

  • Abdominals
  • Triceps
  • Lats

Tips

  • Lengthen your spine and keep it straight to ensure your lower back does not become strained.
  • Ensure your hands are completely flat and your fingers are spread out.

9. Quad stretch

How to

  • Stand in front of the plate, facing away from it. Lift the lower half of your left leg up so your leg is bent, then rest this lower half onto the plate. 
  • There will be a bend in your front knee also. Hold this position for 45-60 seconds, then repeat on the other leg.

Muscles worked

  • Quadriceps
  • Calves

Tips

  • Keep your hips square; don’t let one of them pull back too much.
  • If you can’t feel a stretch in your quad, bend a little lower and lean forward a little more.

10. Leg raises

How to

  • Sit on the plate with your hands underneath your glutes or flat by your side.
  • Stick your legs out straight in front of you, feet together and raised slightly off the ground.
  • Lean your upper body back slightly and then raise your legs up. Lower them back down to the starting position and repeat for reps or time.

Muscles worked

  • Abdominals
  • Erector spinae

Tips

  • Keep your spine straight; never allow strain on your lower back.
  • Avoid using momentum to move your legs; keep it controlled.

Conclusion

A vibration plate can be a great piece of kit for helping with weight loss and toning your muscles. As most of the exercises involved are also low-impact, then the risk of injury or overtraining is also reduced. The exercises above should provide a comprehensive full-body workout that leaves you feeling energized.

Frequently Asked Questions

Can you build muscle with vibration?

Not with vibration alone, no. The vibration of your muscles stimulates them and activates them, but in order to properly build muscle, you need to do resistance training and be eating in a calorie surplus.

George Gigney

George is a Level 3 Personal Trainer and qualified Behavior Change Specialist. He has been training clients for several years and writing for over a decade, focusing on sport, wellbeing, and fitness.

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