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Good Vibrations: Try this Complete Vibe Plate Exercise Program [Video]

Good Vibrations: Try this Complete Vibe Plate Exercise Program [Video]

Vibe plate workouts feel good and produce positive results.

What follows is a highly enjoyable, complete vibration-training workout.

This 36-exercise workout on the vibe plate is designed to strengthen your body, burn calories, and improve your joint mobility and muscular flexibility.

Be sure to watch the video within this article to see how each exercise appears when performed correctly:

  • For beginners, the workout is an effective workout in and of itself.
  • For advanced athletes, this collection of exercises makes an outstanding warm-up to prepare for heavier lifts.
 

What Are Vibe Plates?

The vibe plate is a platform that you stand upon that sends vibrations – via specialized motors underneath – throughout your entire body.

These vibrations produce a therapeutic effect when postures, movements, or stretches are performed upon the platform.

Most vibe plate manufacturers include a setting (a dial or button) so that you can control the speed or intensity of the vibration.

What Are the Benefits of A Vibe Plate?

Research is establishing that vibrational therapy and whole-body vibration training help to reduce inflammation and damage from excess blood sugar, while simultaneously improving bone density, balance, blood circulation, muscular flexibility and core strength.

Similarly, there is compelling evidence indicating that vibration programs can heal nerve tissue, balance hormones, and improve metabolism.

Working out on a vibe plate will produce better coordination and sports performance, too.

 

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mature athlete preparing for workout on vibe plate

Try This Vibe Plate Workout

Originally, vibe plates were prohibitively expensive and found only in rarified luxury fitness clubs or physical therapy studios.

As the prices have come way down, more vibe plates are being installed in all sorts of gyms. It’s more common to see vibe plates in home gyms, too (I have one in my living room).

I like to do this workout once a week during the colder, indoor months. During warmer months – when I’m exercising outdoors a lot) I do this workout every other week.

Many vibe plates come with an optional platform pad. If you’re wearing shoes, you probably won’t need the pad unless it’s an exercise in which you’re sitting on the vibrating platform.

Vibe plates come in different sizes. The fancy commercial ones at the luxury gyms are often quite large – meaning you can stand in a very wide stance for some exercises, if you wish. Some of the more basic models (like the one I have at home) are a bit narrower.

Lower Leg Series

I often will begin exercise by limbering up the lower leg. I do this because feet are the foundation of proper alignment and when they are supple and strong, it bodes well for the rest of the body.

  • Toe stretch (30 seconds each side).
  • Top foot (Tibialus Anterior / Dorsales / Brevis) stretch (30 seconds each side).
  • Heel raises (30 repetitions with exaggerated range of motion).

Soleus Stretch into Activated Mountain Pose

TIP: for the soleus stretch, sink the weight of your body back toward your heels and bend the knees a bit – until you feel a deep stretch low inside, near you ankle.

The 90-second Activated Mountain Pose is an opportunity to use vibration while achieving your best posture possible:

  • Stand with feet comfortably apart, toes pointing directly forward.
  • Lengthen your spine, including your neck, as much as you can.
  • Legs are straighter; however, your knees remain at least slightly soft.
  • Glide your shoulders back and down until they are centered within your torso.
  • Pelvis centered (not tilted forward or back).
  • Finally, it’s helpful to be mindful about how your body weight is distributed throughout your feet. Your feet shouldn’t roll out or in, forward or back – but should remain fully centered.

Squat Series

Though exercises might appear easy in the video, keep in mind that they’re being performed on top of a vibrating platform – which makes them harder than they look.

A vibe plate is destabilizing, so your muscles have to make all of these micro-corrections to maintain balance and ideal form – and this recruits more muscle fibers than the workout otherwise would.

  • Closer-Stance Static Squat on Platform – 60 seconds
  • Wider-Stance Squats – 16 reps
  • Prisoner Static Squat – 60 seconds
  • Bulgarian Split squat – 8 each side
  • Knee-Ups– 8 each side
  • Alternating Forward Lunges – 8 each side
  • Side Lunges – 8 each side

Leg Stretch Series – 45 Seconds Each Side

  • Quads
  • Hamstrings (leg raise: low or high)
  • Outer-Thigh (proceed cautiously with knees)
  • Inner-Thigh
  • Hip Flexors

Vibe Plate Planking Series

  • Incline Plank with Downward Dog (8 slow reps)
  • Decline Plank with Pike (8 slow reps)
  • Oppositional Limbs with Incline Plank (16 total – 8 reps each)
  • Leg Lifts in Decline Plank (16 total – 8 reps each)
  • Arm Lifts in Decline Plank (16 total – 8 reps each)
  • Incline Side Plank (30 seconds each side)
  • Side Plank with Dip, Decline (8 repseach side)
 
healthy woman exercising on vibe plate
This vibe plate workout is for men or women. It can be modified to match any age or fitness level – beginner, intermediate, or advanced.

Torso Series – 16 Reps Each

  • Decline Push-Ups for Upper Pecs
  • Row
  • Dips for Triceps

An isometric exercise is when you create an intense, targeted muscular contraction without moving a joint. It’s a flex-and-freeze pose in which you create all of the effort with your mind power!

60 seconds each:

  • Isometric Bicep Curl with Straps
  • Isometric Front Arm Raise for Shoulders
  • Isometric Rear-Delt Fly with Straps (2 variations – straps uncrossed and crossed)
  • Isometric Standing Row with Straps
  • Hollow Man (navel pulled in; ribs compressed)

TIP: During an isometric exercise, just because you’re holding the contraction doesn’t mean you’re also holding your breath. Breathe!

Make sure the straps are fully secure before beginning flex poses.

Vibration Mobility Series – 60 Seconds Each

  • Crab Shoulder Stretch
  • Pec Stretch with Roller (press roller away from you to deepen)
  • Prayer Stretch
  • Elevated Feet Massage

TIP: While doing the final pose with elevated feet, include some parasympathetic breathing to calm your nervous system and return your heart rate to normal.

Exercising on a vibe plate promotes instant reflexive responses that increase circulation and reduce workout time.

Movements can be modified to match any fitness level, but consult with your medical doctor to determine if using a vibe plate is appropriate for you.

Choosing a Vibe Plate Model for Your Home Gym Area

If you decide to get a vibe plate for your home, I encourage you to choose one of the full-vibration models (in which the platform moves three ways – side to side, up and down, and forward and back). The plates that vibrate only by tilting side-to-side are not quite as effective.

Whole body vibration training can engage up to 50% more muscle fibers, potentially leading to increased strength and immune function – and improved recovery with less pain.

 

Additional Sources Related to the Vibe Plate:

A List of Research Studies Related to Vibrational Therapy, Vibration Training, and Vibe Plate Workouts – https://vmaxfitness.com/learning-center/research-studies/

Benefits of Mobility Movements for Seniors – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3567319/

On Isometrics – https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/isometric-exercises/faq-20058186

Effects of Strength Training Using “Unstable” Surfaces – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4656700/

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