Power Plate North America, headquartered in Irvine, California, distributes eight versions of vibration platform for use in fitness and healthcare settings. You can stand, sit, lie or kneel on the platform while it is vibrating and your body will work to stabilize against the vibrations. Experts have mixed opinions on using vibration training to build muscle, but studies show encouraging results in using vibration to build bone density and improve balance, according to the Mayo Clinic. Since the Power Plate's vibration is not appropriate for all medical conditions, check with your doctor before using one.
Forearm Plank
Kneel in front of the Power Plate and place your forearms on the platform. Stack your shoulders over your elbows and draw your shoulder blades down your back. Draw your belly in as you step your legs back to hold your weight up on your toes. Create one long line with your legs and spine. Hold this position for 30 seconds on level one vibration, rest for 60 seconds, then repeat for 60 seconds on level two vibration.
Side Plank
Kneel next to the Power Plate and place one forearm on the platform. Stack your shoulder over your elbows and lengthen your neck. Draw your armpits toward your hips as you step your legs away from the Power Plate to hold your weight up on the sides of your feet. You can stack one leg on top of the other or stagger your legs to make contact with both feet. Create one long line with your torso and legs. Hold this position for 30 seconds on level one vibration, rest for 30 seconds, then repeat for 60 seconds on level two vibration. Repeat this pose on your second side.
Push Up
Kneel in front of the Power Plate and place your palms on the platform about shoulder width apart with your fingers pointing forward. Stack your shoulders over your hands and slide your shoulders away from your ears. Pull your abdomen in as you step your legs back. Create one long line with your body and legs. Bend your elbows to lower your body. Keep them close to your torso. Choose a level that you can maintain for 30 seconds on level one vibration. Rest for 60 seconds, then repeat for 60 seconds on level two vibration.
Cool Down
Kneel in front of the Power Plate and place your forearms on the platform. Lengthen your spine as you slowly slide your shoulder blades up and down in small shoulder shrugs. Arch your spine up like a cat, then allow your belly to hang as you look forward and raise your tailbone. Continue these relaxing movements for 60 seconds on level one vibration.
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