Blast Your Belly Fat: The Best 10Min Vibration Plate Ab Exercises For Core Muscles
Updated: Jul 23
About | Contraindications | The Best 10 min Vibration plate core muscles exercises | What to do after your workout | Extra tips
Short on time but craving a rock-solid core? Supercharge your abs & core in 10 minutes with effective Power Plate exercises for your gym workout. This workout routine will target your abs and core muscles. The vibration plate will give you the desired results without the time commitment. Get started today!
What is a Power Plate Machine?
What sets the power Plate apart is its use of vibration technology. This innovative fitness platform is designed to help you prepare faster, perform better, and recover quicker. In short, it's a game-changer for your workout routine.
The strong vibration forces the muscle into an unstable position, so the muscles must work harder to maintain balance and control. This action can particularly enhance core workouts at the gym, as it strengthens and engages your core muscles more deeply than traditional exercises.
Moreover, it stimulates natural reflexes in the body to increase muscle activation and circulation.
Why Power Plate Core Exercises are quick but so Effective?
What makes Power Plate Core Exercises so effective? The vibrations on a Power Plate cause your core muscles to contract at an astonishing rate of 30 to 50 times a second. This is a massive increase compared to the usual one or two contractions a second, leading to a more intense and effective workout for your core.
Power Plate lovers claim that 10 minutes of ab workouts, core and lower back exercises on this machine can bring the same results as a 60-minute conventional workout because it works out many muscle groups simultaneously.
Where can I find a Vibration Plate?
Nowadays, you can find a power plate or similar vibration plate in most gyms and private studios that also offer classes. If you have never used a Power Plate before, you may want to ask a trainer at your gym to show you how to use it. Otherwise, check Power Plate Academy to discover more about this amazing vibration plate before trying the workout.
Are there any Contraindications to this 10-minute vibration plate workout?
Due to the powerful vibration technology used, Power Plate exercises may not be suitable for everyone.
Here are some contraindications to consider before starting a Power Plate workout:
Acute injuries or Recent surgery: It is better to wait for proper healing before exercising on a vibration plate.
Bone fragility: If you suffer from osteoporosis, it would be better to avoid this machine. Because the strong vibrations could increase the risk of fractures.
Certain neurological conditions or Head Injury: Conditions like epilepsy, uncontrolled Parkinson's disease, and multiple sclerosis may be contraindicated due to the potential for increased stimulation.
Pregnancy: It is better to avoid it as the effects of vibration on pregnancy are not fully understood. You can instead try these safe Pregnancy workouts to stay as fit as possible during this journey.
Uncontrolled Cardiovascular Conditions & Pacemakers: It is always recommended to consult your doctor to ensure you can use a vibration plate. If you have recently been fitted with any plating, fasteners, pins, or bolts the vibrations could dislodge or alter the position of the appliances.
In case of doubt, always consult your physician first.
The Best 10-minute Core Exercises You can do on a Power Plate: Enjoy!
What to Do After a Vibration Workout
Here are some key things to do after exercising on a Power Plate:
Cool Down and Stretch on a Vibration Plate
This fantastic vibration plate is not just great to work out. In fact, you can also stretch on it, achieving the same results in less time. Short on time after your treadmill run? The Power Plate is a great way to efficiently target hamstrings and anterior tibialis stretches, achieving a deeper stretch. While if you want to target your core muscles, you may include stretches like side bends, cat-cow poses, or modified planks.
Recovery
Allow your body time to recover after a Power Plate workout. Aim for proper rest and consider incorporating recovery techniques like foam rolling or self-massage to help reduce muscle soreness.
Fuel your body
Consider a protein-rich snack after your workout to help with muscle repair and recovery. Moreover, replenish fluids lost during your workout. Aim to drink water throughout the day, especially after your Power Plate session.
Extra Tips for your Vibration Plate Workout
Progression
Start with a lower frequency and shorter intervals. As you gain confidence, gradually increase intensity and duration for a more challenging workout. Consider adding resistance tools such as a weighted vest for an extra boost (once comfortable).
Proper form
Because of the powerful vibration, it is even more important to maintain proper form at all times. This will maximise the effectiveness of the power plate exercises while reducing the risk of injury.
Seek expert advice
If you're new to the platform or have any queries about specific exercises or modifications, it's always wise to consult a certified Power Plate instructor. Their guidance can ensure your safety and optimise your gym core workout.
Please share your experience with us if you try these ab and core exercises on a power plate to strengthen your core and prevent lower back pain permanently!