Core Exercises
The whole body vibration machine has a platform you can stand, sit or lie on. The movement of the machine creates instability that works your core muscles more than a stable surface, like a floor or bench.
The whole body vibration machine has a platform you can stand, sit or lie on. The movement of the machine creates instability that works your core muscles more than a stable surface, like a floor or bench.
An effective exercise for the abs and back is to sit on the machine and balance on your tailbone. Bring your legs straight in front of you 45 degrees off the floor. If this is too difficult, then bend your knees. Lean back slightly. Extend your arms in front of you parallel to the floor. Hold this position for 20 seconds with the machine on.
Once you have mastered this exercise, try to lean back further and then crunch up. Even a movement of six inches leaning back and crunching back up will really work your core.
Once you have mastered this exercise, try to lean back further and then crunch up. Even a movement of six inches leaning back and crunching back up will really work your core.
You can also do standard crunches by placing your lower back on the platform and your feet on the floor.
Legs
Lunges are a great leg workout on a Health Mark vibration machine.
Lunges are a great leg workout on a Health Mark vibration machine.
Put your left foot on the platform and extend your right behind you on the floor. You can place your hands on your hips for a more difficult core muscle challenge, or grab the machine’s handrails. Bend your left knee until it is about three inches from the floor but keep your back straight. Do 10 to 15 lunges, change legs and do 10 to 15 on the other side.
You can also do side squats by turning to the side and placing one foot on the platform and the other flat on the floor. Bend your knees and squat down, then stand back up. Do 10 squats and then turn around and place your other foot on the platform.
Aerobics
To lose weight, burn fat or improve your cardiovascular fitness level, use the vibration machine like an aerobic step. Simply step on and off the machine for three 10-minute sessions a day or one 30-minute session.
To lose weight, burn fat or improve your cardiovascular fitness level, use the vibration machine like an aerobic step. Simply step on and off the machine for three 10-minute sessions a day or one 30-minute session.
Stand facing the machine and then step up onto it with your left foot. Bring your right foot onto the platform. Then step off with your right foot and step down with your left. Continue for five minutes, then switch your lead foot: right, left, left, right.
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