Do you want to get rid of stubborn fat around your stomach? Vibration can help, but it’s not an all-in-one miracle solution. In addition, you want to decrease your caloric intake, and you need to keep your cortisol in check too. Also, scroll down to see 5 vibration plate exercises for belly fat.
How Do Vibration Platforms Reduce Belly Fat?
1. Burn More Calories By Building More Muscle:
First of all, standing on a rapidly moving surface automatically stimulates muscle activation. As a result, your muscles can grow stronger and you can also burn calories. The more calories you burn, the more fat your body can lose.
That said, you need to decrease the amount of food you take in so that you don’t instantly gain back the fat you burned on the vibration plate. In other words, you need to put yourself in a calorie deficit.
2. Increase Your Metabolic Rate & Burn Even More Calories:
Second, as you gain muscle through vibration plate exercises, you can increase your metabolic rate. Therefore, you enable your body to burn more calories throughout the day, even when you are not standing on the vibration platform. This is a great benefit of building strength that many people overlook.
Keep in mind that your body sheds fat from all areas, not just one location like the belly. Consequently, you may see your hips or arms slim down before you lose all of your belly fat. Just be patient and trust the process. I know, it’s easier said than done.
3. Reduce Belly Fat by Lowering Cortisol:
Third, whole body vibration (WBV) may help reduce the stress hormone cortisol. Stress has shown to cause excess fat, particularly in the belly area, so it’s important to lower your stress as much as possible.
Vibration therapy can help to reduce cortisol levels via relaxation and reducing stress. In addition, the oscillating movement may help to stimulate the release of endorphins (brain chemicals that counter the effects of stress).
Besides vibration, you can decrease cortisol levels with adequate sleep, deep breathing, less caffeine intake and exercise. Also consider taking up relaxing hobbies, journaling or starting a daily meditation routine.
Note: As you may have noticed, a huge benefit of vibration platforms is that they can assist in all 3 of these areas simultaneously: (1) building muscle, (2) burning calories and (3) reducing cortisol. Not only do they provide a great value for the money, but they can save you time as well
Belly Fat Exercises:
Incorporating belly fat exercises into your vibration regimen enables you to build more strength and burn more calories than simply standing on a vibration plate alone. Plus, once the belly fat is gone, you have strong ab muscles and a toned core that you can show off.
Below are 5 exercises that target abs – and how to do them on a vibration platform. You can also see some vibration plate exercise charts here, courtesy of LifePro Vibration Plates.
1. Plank: Start in a plank position with your hands on the vibration plate and your toes on the floor. Then, hold this position while the plate vibrates, making sure to keep your core engaged. Start slow before increasing the vibration setting and/or hold time for greater intensity.
2. Russian Twist: Sit your butt on the vibration plate with your knees bent and your feet flat on the floor. Lean back a little bit while holding your arms straight out in front of you. Then, twist your torso from one side to the other while the plate vibrates. And don’t forget to engage your abs!
3. Crunches: Lie on your back on the vibration plate, with your knees bent. Keep your feet flat on the floor for stability. Place your hands behind your head and do a crunch, lifting your shoulders off the plate. Repeat until you feel your core burn and perform multiple sets as needed.
4. Leg Lifts: Lie on your back on the vibration plate, with your hands under your glutes. Lift your legs up in the air and hold. This movement targets the lower abs, and the vibrating plate makes this exercise even more challenging.
5. Side Plank: Lie on your side with one hand resting on the vibration plate and the other hand behind your head. Raise your hips off the floor and hold this position while the plate vibrates. This exercise specifically focuses on the side abs or “love handles”, although this study states that the front plank is very effective for the obliques as well.
How long should you use a vibration platform for? Time will vary depending on the person’s goals and health condition. Typically, manufacturers recommend starting with a few minutes a day and then increasing the time and/or intensity as you get more comfortable with the device.
These multi-functional machines offer numerous health benefits in addition to reducing that muffin top. For example, you can also build core strength, improve balance, boost blood flow and lymphatic drainage.
Plus, you can start at any fitness level because you can lower the intensity to match your capability. Therefore, vibration platforms are popular with beginners, seniors and home fitness enthusiasts. No gym needed!
Note: Consult with a professional or your physician if you have any medical conditions or concerns.