Vibration machines are exercise platforms that oscillate between 30 and 60 times per second. By performing exercises while sitting, lying or standing on a vibration machine, your muscles are exposed to multi-directional forces that they must overcome as you workout. Vibration machines can be used for stretching, strengthening and relaxation exercises and they are available for home and commercial use.
The isometric squat exercise increases leg muscle endurance and also strengthens your core -- the collective term used to describe your abdominal, waist and lower back muscles. Stand on the platform of the vibration machine. Hold the handle for balance. Place your feet shoulder-width apart. Bend your knees and squat down until your thighs are parallel to the floor. Hold this position for 30 to 60 seconds. Slowly return to the starting position, rest and repeat. Make this exercise more challenging by holding weights in your hands, standing on one leg and not using your hands to balance yourself.
This exercise, which challenges your balance and develops leg strength, places an emphasis on your butt. Place your left foot flat on the vibration machine and the ball of your right foot on the floor. Move your right foot backward so you are in a long, staggered stance. Grasp the handle for balance if necessary. Bend both your legs and lower your back knee down towards the floor -- stop moving when your front thigh is parallel to the floor and your rear knee is bent to 90 degrees. Push back up into the starting position and repeat. Complete the desired number of repetitions, change legs and repeat.
Push-ups work your chest, arms, shoulders and core. Place your hands on the vibration machine and then extend your legs out behind you so that your weight is supported on your hands and feet only. Your shoulders, hips and heels should form a straight line. Tense your core, bend your arms and lower your chest towards the platform. Pause with your chest almost touching the platform and then push back up to the starting position. To make push-ups more challenging, raise your feet by placing them on a step or stability ball.
Isometric Bent Over Rows
Isometric bent over rows develop your upper back, lower back, arms and legs. Attach the webbing exercise straps to the vibration machine and take a handle in each hand. Stand on the platform with your feet together and knees slightly bent. Push your butt back and lean forward from your hips so that your upper body is almost parallel to the ground while keeping your spine neutrally aligned. Bend your arms and pull your hands into your armpits. Hold this position for 30 to 60 seconds. You can make this exercise more intense by standing on one leg or increasing its duration.
The ab balance exercise is an effective core conditioner. Place a mat on the vibration machine and then sit on it. Lean back slightly and lift your feet off of the ground -- use your arms for balance as necessary. Bend your knees and tense your core muscles. Hold this position for 30 to 60 seconds depending on your fitness level. Make this exercise more demanding by extending your legs so that when viewed from the side, your body resembles a "V" shape.
- Peak Performance Online: Vibration Training and Performance
- Brian Mac Sports Coach: How to Improve Your Fitness with Whole-body Vibration
- Anatomy of Exercise: A Trainer's Inside Guide to Your Workout; Pat Manocchia
- George Doyle/Stockbyte/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.