08 July, 2011
Exercises for Power Plate Abs
The Power Plate line of exercise equipment utilizes vibration to add intensity to your workout routine. By placing a part of your body on the device while completing an exercise, its makers claim you can more effectively build muscle, increase bone density and improve circulation. Many different abdominal exercises can be performed using this unique and challenging piece of workout equipment.
To improve abdominal strength, complete each of the exercises 2 to 3 times per week.
A side plank is an excellent exercise for working your lateral ab muscles, called the internal and external obliques.
Lie on your side with your forearm placed on the Power Plate directly under your elbow. Keep your knees straight and stack them one on top of the other.
Lift your bottom hip off of the ground until it is in line with your spine. Keep your neck muscles relaxed and do not shrug your shoulders as you perform this move.
Hold for 1 to 2 seconds and then slowly lower to the starting position. Complete 2 to 3 sets of 10 repetitions and the repeat on the other side.
To make this exercise easier, perform with your knees bent instead of straight.
The chair crunch helps achieve a defined central abdomen by strengthening the rectus abdominis muscle.
Lie on your back on the Power Plate with your arms reaching towards the ceiling and your legs held in the air. Your knees and hips should be bent at a 90-degree angle as though lying in an overturned chair.
Maintaining this position with your legs, lift your head, neck and upper back until the bottoms of your shoulder blades rise from the Power Plate.
Maintain this position for 1 to 2 seconds as you continue to breathe. Then, slowly return to the starting position. Do 2 to 3 sets of 10 repetitions of this exercise.
Plank with Knee Extension
This exercise activates your transverse abdominis muscle while providing your glutes with a challenging workout.
Get into the push up position with your hands placed on the Power Plate and your arms extended.
Engage your abs and lift one leg off of the ground while maintaining a straight spine. Do not let your pelvis tilt as you lift the leg.
Hold your leg in the air for 1 to 2 seconds and then lower it back to the ground. Complete 2 to 3 sets of 10 leg lifts and then repeat with the opposite leg.
This exercise emphasizes the lower abs by incorporating your legs into your core workout.
Sit on the Power Plate and lean backwards onto your hands with your elbows extended.
With your knees bent and your legs together, lift both legs in the air towards one shoulder.
Hold for a second and then slowly lower your feet to the floor. Do this 10 times and then repeat towards the opposite shoulder. Complete 2 to 3 sets in each direction.
Bird dogs are a great way to strengthen your transversus abdominis muscle while also challenging the muscles in your hips and shoulders.
Get on your hands and knees on the Power Plate. Your hands should be directly under your shoulders and your knees should be under your hips.
Engage the abdominals so your spine is flat like a table. Then, lift one arm and the opposite leg in the air without allowing your pelvis to tilt.
If any exercise causes pain, stop it immediately. Talk to your doctor about any concerns you may have prior to using a new piece of exercise equipment.