Exercises for the bottom | Vibration plate training

Exercises for the bottom

1) Lift pelvis 2) Squat 3) Lunge You are looking for more exercises for the buttocks?

• Starting position: Supine position on a quilting board or a similar surface, which has the same height as the vibration plate, the feet stand on the vibration plate
• Execution: Lift your pelvis slowly, hold it in this position for a moment, and then lower it again without completely dropping your buttocks. Repeat this exercise for about 30 seconds, in 3 sets.

• Execution: Stand with your legs apart on the vibration plate and lower your buttocks with your back straight until you reach almost a 90° angle in your knees, take care not to push your knees in front of your toes and put your hands together in front of your chest.

  You can of course also do this exercise dynamically in motion. Hold the position for about 30 seconds, repeat this 3 times.

• Starting position: Place one foot on the vibration plate, the other approximately one step length backwards, then lower the front knee until you reach an angle of about 90°, take care not to push the knee beyond the tip of the foot, the back knee is also bent and lowered to just above the floor. Hold the position for about 30 seconds and then change leg, repeat this 3 times on each side.

Exercises for the back

1) Straightening the back 2) Relaxation exercise 3) Stretching the back Further exercises for the back can be found in the following articles:

• Starting position: Prone position on the vibration plate, the hips rest on the vibration plate, place a quilting board or similar in front of it as a base for the upper body
• Execution: the arms are stretched forward or lie against the upper body, lift the upper body and keep it up, looking forward without overstretching the neck. Hold this position for 30 seconds and repeat the exercise 3 times.

• Performance: Stand on the vibration plate, knees slightly bent and back relaxed, let your arms and head hang forward. Relax in this position.

• Starting position: Heel seat on the floor in front of the vibration plate, both hands are on the vibration plate and the arms are stretched far forward, the back is relaxed and the neck and head are in line with the arms and back. Relax in this position.

• Back school
• Back exercises
• Exercises against back pain