Body Shapers are vibrating machines used for exercising. They work through a moving platform on which you can stand or sit. The movement of the machine causes more muscle recruitment in your body to stay balanced on the machine. More muscle recruitment means more toning and a higher caloric burn. You can do a variety of exercises on the Body Shaper, but it will mainly target your legs.
Basic Exercises
Simply standing on the machine is an exercise. It takes balance and leg strength to remain upright on the oscillating platform. Step onto the machine and grab the handrails before turning it on. Keep your feet in the middle of the platform and stand up straight. Work up to five minutes. Once you can do five minutes standing on the Body Shaper easily, bend your knees into a squat position with your hips reaching back, as if for a chair, and your upper body leaning forward about 30 degrees. Do not allow your back to round. You can also do a plie squat by touching your feet together and turning your knees and toes outwards. Bend your knees and stand up straight. This will work your calf and thigh muscles, where the standard squat will work your glutes and quads. Do these exercises daily, starting with as little as one minute and working up to five minutes.
Core and Leg Exercises
The glute kick exercise is a balance and core exercise that will strengthen your legs and especially the glutes. Lean forward 45 degrees and hold onto the handrails. Lift your right leg straight behind you but keep your foot pointing straight toward the floor. You will be balancing on your left leg. Soften your left knee joint so that it is not locked straight. Start with one minute per side and work up to three minutes on each leg.
Bridges are another good core strengthener. They will tone the glutes, abs, hamstrings and lower back. Lie on the floor and place your feet on the platform. Put your arms on the floor out to the sides with your palms facing down. Relax your neck and raise your hips off the floor until your body forms a straight line from knee to shoulder. Do not arch your lower back. Hold for one to five minutes.
Arm and Chest Exercises
Work your arms and chest by doing planks on the Body Shaper. Kneel on the floor facing the machine and place your hands in the middle of the platform. Lift up onto your toes and make a straight line with your body from shoulder to ankle. Keep your spine and arms straight. Hold this position for up to five minutes. Come onto your knees if you it is too hard to stay up on your toes.
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