Earlier this year I had the opportunity to check out a demo model of the Personal Power Plate, which allows users to get all the benefits of whole-body vibration training right in their own home. Previously, I’d only used a Power Plate a couple of times at my gym — always during a personal training session. I’d really never had the chance to do my own thing. But, when I had a couple of weeks with one in my house? I found a few great moves to try (the Power Plate website is actually a pretty darn handy resource), so of course I put some of my favorites together for a workout.
What’s great about this workout is that you don’t actually need a Power Plate to do these moves — you could also use a soft or slightly uneven surface to work your stabilizing muscles, or just do it on the regular ol’ ground. Using a vibration trainer will increase the level of difficulty and increase the efficacy in less time, but you’ll still get a solid workout with no vibration (other than your own trembling muscles). I promise.
7 Moves to Try on a Power Plate (or Anywhere!)
Single Leg Balance: Stand on right leg and stretch left leg up and back. Keep arms at side or reach out, but aim to have your chest parallel to the floor. Hold for 30 seconds, then switch legs. (If 30 seconds feels easy, go for 45 seconds or one minute!)
Alternating Forward Lunge: Start with feet together on the floor, then step out (and onto the Power Plate or uneven surface if using) with your right leg and lunge until both legs are bent at 90 degrees, then hold for a moment. Push back through your front heel to return to standing, then repeat with your left leg. Keep your motion slow and controlled throughout the exercise. 20 each leg.
Alternating Walking Push-up: Start in plank with hands shoulder width apart (on Power Plate or uneven/raised surface, if using). Walk your left hand to the right, place the right hand to the right side of your surface onto the floor, and do a slow, controlled push-up. Then, reverse and go to the left. 5 each side.
Calf Raises: Opt for single leg if you’re on a static surface or fairly advanced, or stick to double leg. Keep feet closer than hip width apart and slowly raise all the way up onto your toes, hold for a beat, then control yourself as you roll back down to flat feet. 30 total.
Side Plank: Placing either your arm or your feet on an uneven or vibrating surface really increases the challenge of a side plank. Keep your core engaged and don’t let your hips sag down. Use either your forearm or your palm. Hold 30 seconds each side. (Want to take it up a notch? Hold your top leg 6″ above your bottom leg!)
Alternating Single Leg Glute Bridge: Lie face up on the floor with your heels on the uneven/raised/vibrating surface (if using). Straighten your right leg as much as possible, then lift your hips into the air and hold for 5 to 15 seconds before lowering slowly. Switch to your other leg right away if you’re super shaky already, but if you’ve got something left, do several in a row on the same leg. 5 times each leg.
Triceps Dips: Place palms on Power Plate or other slightly raised surface. The closer your feet are to your bottom, the easier the move will be. Start with straight arms, then slowly lower down until arms are bent at 90 degrees. Hold for a beat, then raise up to straight arms. 15 times.
Still feeling strong? Repeat the whole thing two to three times!
Got any moves you love doing on a Power Plate or uneven surface? Single leg squats (with some support because my knees aren’t so great) are absolutely killer … and I love ’em. —Kristen