The Body Sculpture Power Toner is a vibration platform trainer that ramps up the challenge of common exercises. The constant vibration of the Power Toner forces your muscles to contract rapidly to maintain balance. Simply standing on a vibrating platform forces your body to do work. Get the most out of your Power Trainer by doing a few key exercises.
Squats
Stand on the vibrating plate with your feet on the marked positions. Hold the handles for support. Bend at the knees and hips sticking your backside out and keeping your knees from going beyond the point of your toes. Lower yourself until your thighs are parallel with the ground below. With an explosive movement, straighten your knees and hips returning to your starting position. This exercise works the legs, glutes and hips. Do 10 to15 repetitions for three sets.
Lunges
Stand facing the Power Toner and step up onto the vibrating platform with one foot, with your other foot 2 to 3 feet behind in line with the front foot. Bend the knee of the front leg until it is at 90 degrees. Drive through the heel of the front foot to drive yourself back up to the standing position. Switch legs to work the other side. The lunge works the legs, glutes and hips. Do 10 to 15 repetitions for three sets.
Triceps Dips
Sit on the floor with the vibrating platform directly behind you. Reach behind and place both hands on the edge of the vibrating platform. Your elbows should be bent at 90 degrees. Straighten your arms by driving through with your triceps muscles. Slowly return to the starting position. This exercise works the triceps as well as the shoulder muscles. Do 10 to 15 repetitions for three sets.
Push-ups
Lower your body so you are in the face down prone position with your palms placed on the vibrating platform at shoulder distance. Keep your elbows close to your sides as you extend your arms by flexing your chest muscles. Pause, then return yourself to the starting position and repeat. The push-up works the chest muscles as well as the triceps muscles. To emphasis the triceps, do the push-ups with your hands closer together. Do 20 to 25 repetitions for three sets.
Abdominal Exercises
The vibrating power of the Power Toner improves many abdominal exercises that are typically done on the floor. The front plank can be performed in a similar position to the push-up, only you rest on the floor with your forearms rather than your hands. Keeping your body perfectly straight and your abdominals engaged, hold this position for 30 to 45 seconds. Sit-ups can be performed by sitting on the vibrating platform and securing your legs around the vertical post. Fall back into a lying position, then drive your torso back up by bending at the hips. Crunches can be performed similarly, only you draw your upper body upward by squeezing your midsection and without bending the hips. Do as many repetitions as you can for four sets.
Cardio Exercises
The Power Toner facilitates a number of standing-in-place cardio exercises. You can walk or jog in place on the vibrating platform, or do step-ups onto the platform by stepping on and off it one foot at a time. You can also adapt aerobic or calisthenic exercises to the Power Toner for more challenging versions of these exercises. Perform these cardio exercises for 15 to 30 minutes.
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