Whole Body Vibration Exercises for Slimmer Legs
Men and women have different goals when it comes to fitness and workouts. The former are usually interested in putting on muscle mass and building stronger arms, chest and abs, while the latter usually focus on the lower body, and train the legs more than the arms or back muscles.
Cardio exercises are good for reducing the overall body fat percentage and making the muscles more visible, but for a nicely shaped body, with well-defined biceps, glutes and abs, strength exercises are the key. As you probably know by now, a vibration machine can be used for strength training as well, so in today’s article, we’ll focus on the exercises that can be done on a vibration plate for slimmer legs and a more toned lower body.
As a general rule, to get nicely shaped, cellulite-free legs you need to target all the areas of the thighs as well as the calves, and this means you need to adopt a more complex routine instead of doing only squats or only calf raises. Ideally, exercises should be done in a controlled manner, to feel the muscles that work. For more challenging workouts you can use free weights like dumbbells or kettlebells, ankle weights or elastic bands.
WBV exercises for slim and toned legs
1. Basic stance
Stand on the platform with knees slightly bent and set the machine at a lower frequency to warm up. Hold for 30 seconds.
2. Hip flexor stretch
Set the frequency at 12Hz and place one leg on the machine as seen in picture no.2. Hold for 30 seconds then switch to the other side.
3. Calf stretch
Place your feet on the platform at #2-3 and set the frequency at 12Hz. Hold for 30 seconds.
4. Lunges
Get in the lunge position, with the right feet on the platform. Set the machine to 12-15Hz and hold for 30 seconds, then switch to the left feet.
5. Hip circles
Stand on the machine with feet apart, at #2-#4, and set the frequency at 12-15Hz. Do hip rotations for 60 seconds, alternating sides and holding for 2-3 seconds per side.
6. Pelvic tilt
Engage the core and squeeze the glutes, pushing your pelvis forward. Set the machine at 12-15Hz, keep the feet at #2-4 and hold for 30 seconds.
7. Squats
Stand on the platform with feet at #2-#4 and set the frequency to 12-15 Hz. Lower the buttocks to form a 90-degree angle between the knees and thighs, and hold for 3-4 seconds. Return to the initial position, pushing the pelvis forward and squeezing the glutes, then do another squat. Repeat for 1 minute.
8. Hip thrusts
Place your exercise mat in front of the platform and lie on your back, with feet on the machine, at #2-#4. Frequency should be set at 12-15Hz. Start by lifting the hips towards the ceiling, and hold for 3-4 seconds. Lower the hips and repeat the movement for 1 minute.
9. Alternating knee lifts
Start in the basic stance and set the frequency to 12-15Hz. Bring your feet towards the platform’s centre and lift the right knee towards the chest. Lower the knee and repeat on the other side. Repeat for 1 minute.
