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.vn-container{-webkit-box-align:center;-ms-flex-align:center;align-items:center;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-ms-flex-pack:justify;justify-content:space-between;height:3rem;margin:0 auto;max-width:77.5rem;z-index:1}@media(min-width:64rem){.vn-wrapper .vn-container{height:4.6875rem}}.vn-wrapper .vn-container.lite{max-width:100%}@media(min-width:64rem){.vn-wrapper .vn-container.lite{height:3.5rem}}.vn-wrapper .vn-menu-btn{-webkit-box-align:center;-ms-flex-align:center;align-items:center;background:none;border:0;color:#fff;cursor:pointer;display:-webkit-box;display:-ms-flexbox;display:flex;height:100%;line-height:1;padding:0}.vn-wrapper .vn-menu-btn:not(.lite){margin-right:1.166875rem}@media(min-width:64rem){.vn-wrapper .vn-menu-btn:not(.lite){margin-right:0}}.vn-wrapper .vn-menu-btn i{font-size:2.25rem;width:2.25rem;overflow:hidden}.vn-wrapper .vn-menu-btn svg{fill:currentColor;pointer-events:none}.vn-wrapper .vn-menu-btn.vn-search 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.vn-logo-container .vn-logo img:not(.lite){width:7.25rem}}.vn-wrapper .vn-logo-container.with-program .vn-logo img{height:.875rem}@media(min-width:64rem){.vn-wrapper .vn-logo-container.with-program .vn-logo img{height:1.4375rem}}.vn-wrapper .vn-logo-container.with-program .vn-prog-logo img{height:.9375rem}@media(min-width:64rem){.vn-wrapper .vn-logo-container.with-program .vn-prog-logo img{height:1.5625rem}}.vn-wrapper .vn-links{background:#f9f9fc;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-orient:vertical;-webkit-box-direction:normal;-ms-flex-direction:column;flex-direction:column;height:calc(100vh - 3rem);left:-140vw;overflow:auto;padding:.5rem;position:fixed;top:3rem;-webkit-transition:left .5s ease;transition:left .5s ease;width:100%;z-index:100}@media(min-width:37.5rem){.vn-wrapper .vn-links{max-width:25rem}}@media(min-width:64rem){.vn-wrapper .vn-links.lite{height:calc(100vh - 3.5rem);top:3.5rem}}@media(min-width:64rem){.vn-wrapper 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.vn-menu-section{left:0;opacity:1;visibility:visible}}@media(min-width:81.25rem){.vn-wrapper .vn-links .vn-links-list:not(.lite)>li:not(:nth-child(7)){margin-right:1rem}}.vn-wrapper .vn-links .vn-menu-section{background:#f9f9fc;height:calc(100vh - 3rem);right:-140vw;overflow:auto;padding:0 1.5rem 6.25rem 1.5rem;position:fixed;top:3rem;-webkit-transition:all .5s ease;transition:all .5s ease;width:100%;z-index:10}.vn-wrapper .vn-links .vn-menu-section.lite{height:calc(100vh - 3.5rem);top:3.5rem}@media(min-width:37.5rem){.vn-wrapper .vn-links .vn-menu-section{max-width:25rem;left:-140vw;right:auto}.vn-wrapper .vn-links .vn-menu-section.open{left:0;right:auto}}.vn-wrapper .vn-links .vn-menu-section.open{right:0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header{-webkit-box-align:center;-ms-flex-align:center;align-items:center;border-bottom:1px solid #c6cedb;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-ms-flex-pack:justify;justify-content:space-between;padding:.75rem 0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header h3{color:#1b1b1b;font-size:1.25rem;line-height:1;margin:0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header a{color:#3557ff;font-weight:400;text-decoration:none}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header a img{margin-right:.5rem;width:.8125rem}.vn-wrapper .vn-links .vn-menu-section ul{margin:.75rem 0;list-style:none;padding:0}.vn-wrapper .vn-links .vn-menu-section ul li{font-size:1.125rem;font-weight:400}.vn-wrapper .vn-links .vn-menu-section ul li a{color:#1b1b1b;display:block;padding:.75rem 0;text-decoration:none}.vn-wrapper .vn-links .vn-menu-section ul li a:hover{color:#3557ff}.vn-wrapper .vn-links .vn-menu-section ul li hr{border:1px solid #c6cedb}@media(min-width:64rem){.vn-wrapper .vn-links .vn-menu-section:not(.lite){background:#fff;border-radius:0 0 5px 5px;border-top:0;left:-20px;margin-left:-3.75rem;max-width:none;height:auto;opacity:0;padding:1.875rem 2.875rem;position:absolute;top:4.6875rem;width:18.75rem;visibility:hidden}.vn-wrapper .vn-links .vn-menu-section:not(.lite) hr{display:none}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul{margin:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li{border-bottom:1px solid #c6cedb}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li:last-of-type{border-bottom:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li.vn-see-all a{-webkit-box-align:baseline;-ms-flex-align:baseline;align-items:baseline;color:#3557ff;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:start;-ms-flex-pack:start;justify-content:flex-start}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li.vn-see-all a img{height:.75rem;margin-right:.5rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1{width:60.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul{-webkit-columns:4;-moz-columns:4;columns:4;-webkit-column-gap:2.875rem;-moz-column-gap:2.875rem;column-gap:2.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(7),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(14),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(21){border-bottom:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3{width:35rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul{-webkit-columns:2;-moz-columns:2;columns:2;-webkit-column-gap:2.875rem;-moz-column-gap:2.875rem;column-gap:2.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul li:nth-child(8),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul li:nth-child(16){border-bottom:0}}@media(min-width:64rem)and (max-width:81.25rem){.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1{margin-left:-8.75rem}}.vn-wrapper .vn-links .vn-back{-webkit-box-align:center;-ms-flex-align:center;align-items:center;background:none;border:0;color:#3557ff;cursor:pointer;display:-webkit-box;display:-ms-flexbox;display:flex;padding:1rem 0}.vn-wrapper .vn-links .vn-back i{font-size:.75rem;margin-right:.3125rem}.vn-wrapper .vn-links .vn-actions{margin-top:1rem}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;border-left:1px solid #cccce7;display:-webkit-box;display:-ms-flexbox;display:flex;margin:1.1875rem 0;padding-left:1.25rem}}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe{border-left:none}}.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe .vn-signin{padding-left:.9375rem}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe .vn-signin{padding-left:0}}.vn-wrapper .vn-links .vn-actions .vn-signin{color:#3557ff;font-weight:600;padding:0 1.5rem;text-decoration:none}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions .vn-signin:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#fff;display:-webkit-box;display:-ms-flexbox;display:flex;font-size:1.0625rem;padding:0;margin:0 .9375rem;-webkit-transition:all .3s ease;transition:all .3s ease}}.vn-wrapper .vn-links .vn-actions .vn-loggedin{background:none;border:0;color:#3557ff;font-weight:600;height:3rem;padding:0 1.5rem;text-decoration:none}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions .vn-loggedin:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#fff;display:-webkit-box;display:-ms-flexbox;display:flex;font-size:0;padding:0;margin:0 1.25rem}.vn-wrapper .vn-links .vn-actions .vn-loggedin:not(.lite):before{background:url(//img.lb.wbmdstatic.com/webmd_static_vue/091e9c5e81e4870f/client/img/person.59072d56.svg) 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data-artid="7d4e264f-25d5-4184-ad52-e1fc75a2dbfb" style=""><script type="application/ld+json"></script><script type="application/ld+json">{"@context":"https://schema.org/","@type":"MedicalWebPage","mainEntityOfPage":"https://www.webmd.com/fitness-exercise/vibration-plates","lastReviewed":"08/13/2024 00:00:00","reviewedBy":{"@type":"Person","name":"Christine Mikstas, RD, LD"},"about":"Fitness and Exercise","datePublished":"08/19/2024 00:00:00","headline":"Vibration Plates: Benefits and Exercises","author":{"@type":"Person","name":"Hallie Levine"},"dateModified":"08/13/2024 00:00:00","publisher":{"@type":"Organization","name":"WebMD","logo":{"@type":"ImageObject","url":"https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/logos/webmd/web/webmd_logo_53x12.gif"}}}</script><div class="inner-article-container"><header><h1>Vibration Plates: Benefits and Exercises</h1></header><div class="med-wrap"><div><div class="asset-med-rev"><div class="reviewer-info" data-chronicle="091e9c5e81e48710" data-e2e="asset-medical-review" data-metrics-module="rvdby-lnk"><span class="reviewer-txt seperatorLine">Medically Reviewed by <span class="no-link">Christine Mikstas, RD, LD</span><span class="no-link"></span><span class="revDate"> on August 13, 2024</span></span></div><div class="byline"><span><span class="authors" data-metrics-module="wrtnby-lnk">Written by <a href="https://www.webmd.com/bio/hallie-levine" class="person" data-metrics-link="0">Hallie Levine</a></span></span></div></div></div></div><aside class="oncology-article-nav" data-metrics-module="cwnav-art"><ul class="nav-items desktop"><li><a href="#7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-1-2">What Are Vibration Plates?</a></li><li><a href="#7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-1-3">How Do Vibration Plates Work?</a></li><li><a href="#7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-1-4">Vibration Plate Benefits</a></li><li><a href="#7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-2-6">Other Vibration Plate Benefits</a><div class="item-button"><a href="#"></a></div></li><li><a href="#7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-3-8">Vibration Plate Exercises</a></li><li><a href="#7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-4-11">Takeaways</a></li><li><a href="#7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-4-12">Vibration Plate FAQs</a></li><li class="item-button"></li></ul></aside><div class="reading-wrapper"><div class="readtime"><span>9 min read</span></div><div id="audio-placeholder-7d4e264f-25d5-4184-ad52-e1fc75a2dbfb"></div></div><div class="article__body" data-metrics-module="embd-lnk"><div class="article-page active-page" data-page="1"><section><p><span lang="EN">Vibration plates, also called vibrating plates or vibration plate machines, are a type of fitness device. They use whole-body vibration to stimulate muscles. They may also help improve your strength, flexibility, and circulation, and boost your bone mass.</span></p></section><section><h2 class="jumplink-headers" id="7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-1-2">What Are Vibration Plates?</h2><p><span lang="EN">A vibration plate is a platform that vibrates when you stand on it. This forces your muscles to constantly contract and relax. You can find them at some gyms or buy one to use at home. </span></p><p><span lang="EN">Some people claim that vibration plates can help you:</span></p><ul><li><span lang="EN">Lose weight</span></li><li><span lang="EN">Burn fat</span></li><li><span lang="EN">Become more flexible</span></li><li><span lang="EN">Boost blood flow</span></li><li><span lang="EN">Decrease post-exercise muscle soreness</span></li><li><span lang="EN">Increase strength</span></li><li><span lang="EN">Lower levels of stress hormones like cortisol</span></li></ul><p><span lang="EN">There are some studies that suggest vibration plates can help you build muscle and lose weight, especially if you also lower the amount of calories you eat. But there’s not enough research to say for sure. </span></p></section><section><h2 class="jumplink-headers" id="7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-1-3">How Do Vibration Plates Work?</h2><p><span lang="EN">You can sit, stand, or work out on a vibrating plate. These vibrations usually happen 20-60 times each second. These cause your muscles to contract and relax over and over. The amount of energy your body burns depends on the frequency and intensity of the vibrations.</span></p></section><section><h2 class="jumplink-headers" id="7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-1-4">Vibration Plate Benefits</h2><p><span lang="EN">These devices may benefit your health and fitness in different ways.</span></p><p><span lang="EN"><strong>Vibration plates for weight loss</strong></span></p><p><span lang="EN">There’s promising research that vibration plates can help you lose weight. A 2019 review published in the </span><i><span lang="EN">Journal of Musculoskeletal and Neuronal Interactions</span></i><span lang="EN"> looked at seven trials with 280 people. Vibrating plates appeared to lead to a large amount of fat loss. The data was less clear about decreases in body fat percentages. One study, for example, found that while people didn’t seem to lose much body fat, their fat-free, or muscle mass, increased by 2.2% after 24 weeks of training. Another study found that vibration plates were better at lowering visceral fat than a traditional aerobic and resistance training program. Visceral fat is the fat that’s deep within your belly. It’s believed to raise your risk of heart disease. </span></p><p><span lang="EN">The aerobic and calorie-burning benefits from vibration plates are similar to what you get from moderate-intensity walking. How long – and how often – you use the device may play a role in the results you see. Studies looked at vibration plate training that lasted anywhere from 6 weeks to 6 months, two or three times a week. But longer, more carefully designed studies are necessary to understand exactly how vibration plates benefit your fitness.</span></p></section></div><div class="article-page " data-page="2"><section> <p><span lang="EN"><strong>Vibration plates for osteoporosis</strong></span></p><p><span lang="EN">Some people believe that vibration plates are another way to treat osteoporosis without using medication. Researchers began studying this theory about a quarter-century ago. They used 20-minute bursts of high-frequency vibrations on the back legs of adult sheep every day for a year. Experts found that the bone density in the sheep’s thighbones increased by about a third, compared to sheep that didn’t get this treatment.</span></p><p><span lang="EN">But studies in humans have been less promising. Data has shown very little to no improvement in bone mineral density with vibration plates, compared to placebo vibration, walking, or no treatment at all. </span></p><p><span lang="EN">One study did show that vibration plates reduced the risk of falls. A German study looked at about 150 postmenopausal women. Experts found that an exercise program – 20 minutes of dancing, 5 minutes of balance training, 20 minutes of functional gymnastics, and 15 minutes of leg strengthening exercises on vibration plates – lowered the risk of falls, compared to women who did the exercise program without vibration, or a control group that did no exercise at all. </span></p><p><span lang="EN">While fall prevention is important for all older adults, it’s especially important for older adults with osteoporosis. This is because falling could lead to a life-threatening fracture, such as a hip fracture.</span></p><div id="art-7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-em-jsembed-1" class="em-mod-jsembed" ref="art-7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-em-jsembed-1"></div></section><section><h2 class="jumplink-headers" id="7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-2-6">Other Vibration Plate Benefits</h2><p><span lang="EN">There are a few other health benefits linked to vibrating plates. But more research is needed to confirm them. Here’s what studies show so far:</span></p><p><span lang="EN"><strong>Reduced blood pressure</strong>. A small study of 38 young, overweight women/women with obesity found that 6 weeks of vibration training reduced artery stiffness and improved blood pressure. Other research has looked at postmenopausal, overweight women/women with obesity and found that doing four leg exercises three times a week on a vibration plate for 8 weeks, along with a supplement of the amino acid L-citrulline, helped to lower blood pressure.</span></p><p><span lang="EN"><strong>Improved lower back pain</strong>. A 2023 review of 14 studies published in the </span><i><span lang="EN">Journal of Orthopaedic Surgery and Research</span></i><span lang="EN"> found that vibration plate training can improve pain and function among people with chronic lower back pain. The review authors think there are three ways that vibration is helpful:</span></p><ul><li><span lang="EN">It activates muscle fibers and improves muscle strength in your trunk.</span></li><li><span lang="EN">It relaxes your lower back muscles, which relieves pain.</span></li><li><span lang="EN">It activates your proprioceptors, which are neurons within your muscles and tendons that help align your body in space. This will help to improve any back instability. </span></li></ul></section></div><div class="article-page " data-page="3"><section> <p><span lang="EN"><strong>Better cognitive function</strong>. A 2023 review of eight studies published in the journal </span><i><span lang="EN">AIMS Neuroscience</span></i><span lang="EN"> found that vibration plate training improves cognitive (thinking) skills both in healthy people and those who already have cognitive problems such as dementia or ADHD. </span></p><p><span lang="EN">The review suggests that how you stand during vibration training matters. If you squat at a 110-degree knee angle, for example, there’s very little transmission of vibrations to your head, compared to other high or low squat positions. This may help to explain why some studies found less of a brain-boosting effect than others. But if you stand on a vibrating platform with one foot to the front, one to the back, more vibrations go to your head. While research shows the most vibrations are transmitted to your head while you sit, it’s not clear whether that’ll help or hurt your cognition.</span></p></section><section><h2 class="jumplink-headers" id="7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-3-8">Vibration Plate Exercises</h2><p><span lang="EN">You can do a number of exercises on a vibrating plate. Some good vibration plate exercises to start with include:</span></p></section><section> <p><span lang="EN"><strong>Pushups.</strong> Place your hands on the vibration plate with your wrists slightly outside your body width but aligned with your elbows and shoulders. Flex your elbows and lower your body to the vibration plate. Keep your core engaged and your hips down. Now push back to your start position.</span></p><p><span lang="EN"><strong>Step-ups</strong>. Face the vibration plate and put your right foot on it. Press down through your right heel and step up onto the plate. Then reverse the movement so that you return to your start position. Complete the rest of your right leg, then switch legs.</span></p><p><span lang="EN"><strong>Plank. </strong>Place your forearms on the vibration plate, your shoulders aligned with your elbows. Your entire body, including your head and neck, should extend in a straight line at an angle from your scalp to your feet. Engage your core muscles, with your hips down. Hold the plank for your set length of time. </span></p><p><span lang="EN"><strong>Body weight squats</strong>. Stand with both feet on the vibration plate. Your feet should be hip-width, and your toes slightly pointed outward. Now push your hips back and slowly lower yourself to a squat position. Once you’ve reached it, push through your heels to return to your start one. </span></p></section></div><div class="article-page " data-page="4"><section> <p><strong>Reverse lunge</strong>. Stand with your right foot on the vibration plate, then take a step back and down with your left foot. Make sure your right hip, knee, and ankle are all in alignment. Now press through your right heel to get back to your starting position. Complete the reps with your right leg, then switch sides. </p><p><strong>Calf raises</strong>. Start with both feet on the vibration plate. Press through the balls of your feet to raise your heels up and off the platform, then lower your heels back down. </p><p>You’ll most likely find that the vibration plate makes it harder to do these exercises than if you were on solid ground. You may have to scale back on reps to keep proper form and prevent injury.</p></section><section><h2 class="jumplink-headers" id="7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-4-11">Takeaways</h2><p><span lang="EN">Some research shows that vibration plates may help with weight loss, improve muscle building, help reduce the risk of falls, as well as improve thinking skills, back pain, and blood pressure. But these studies have been small. </span></p><p><span lang="EN">If you’re trying to lose weight or otherwise take on a healthy lifestyle, vibration plates may make a good addition to your plan. But always check with your doctor before you use them. They’re no substitute for the basics of good health, like regular exercise and a healthy diet. </span></p></section><section><h2 class="jumplink-headers" id="7d4e264f-25d5-4184-ad52-e1fc75a2dbfb-4-12">Vibration Plate FAQs</h2><p><span lang="EN"><strong>Do vibro plates actually work?</strong></span></p><p><span lang="EN">They appear to offer some health and fitness benefits, but it’s not clear if they’re as effective as tried-and-true methods to help both, like regular exercise. There need to be larger, better designed studies to know for sure what vibration plates can and cannot do.</span></p><p><span lang="EN"><strong>What are the negatives of vibration plates?</strong></span></p><p><span lang="EN">Vibration exposure itself has been linked to an increased risk of low back pain among drivers of work machines. Research suggests that some vibration plates give off vibrations up to seven times higher than what’s generally considered safe. But the long-term safety risks are unknown. It’s a good idea to always check with your doctor before you use one, especially if you’re pregnant, older, or have a medical condition.</span></p></section></div><div class="article-page " data-page="5"><section> <p><span lang="EN"><strong>What does a vibration plate do for your body?</strong></span></p><p><span lang="EN">Vibration plates force your muscles to constantly contract and relax when you’re on them. As a result, it’s thought that they may help you build muscle, burn fat, and improve your balance.</span></p></section><section><pagebreak /> <p><span lang="EN"><strong>Do vibration plates help you lose belly fat?</strong></span></p><p><span lang="EN">Research suggests that they may help you lose belly fat. A study found that vibration plates were better at reducing visceral fat than a traditional aerobic and resistance training program. </span></p><p><span lang="EN"><strong>Do doctors recommend vibration plates?</strong></span></p><p><span lang="EN">It’s hard to tell, as no major medical organization has come out with a statement for or against vibration plates. At this point, there’s just not enough research to definitely recommend for or against vibration plates for anyone. </span></p><p><span lang="EN"><strong>Has anyone lost weight with a vibration plate?</strong></span></p><p><span lang="EN">A study published in the journal </span><i><span lang="EN">Endocrinology</span></i><span lang="EN"> found that mice that spent 20 minutes a day on a vibration plate over 3 months reduced fat in their bellies and liver. But don’t get too excited yet: These sorts of studies need to be repeated in humans. If you do lose weight with a vibration plate, it’s probably because you’ve also taken other steps, like cutting your calories and doing regular exercise.</span></p></section><section><pagebreak /> <p><span lang="EN"><strong>Is a vibration plate better than walking?</strong></span></p><p><span lang="EN">A 2016 study placed middle-aged women with obesity into three groups over 9 months: dieting only, dieting and vibration training, and dieting and aerobic exercise. The study found that the second and third groups lost more fat than the women who just dieted alone. Their conclusion was that both were most likely equally effective. </span></p><p><span lang="EN"><strong>Can you break up fat with vibration?</strong></span></p><p><span lang="EN">No. It’s thought that vibration plates may help to reduce your overall body fat by helping you lose weight.</span></p><p><span lang="EN"><strong>How long does it take to see results using a vibration plate?</strong></span></p><p><span lang="EN">There doesn’t seem to be an exact time frame. Most studies have followed people everywhere from a period of 6 weeks to months.</span></p><p><span lang="EN"><strong>Can you just stand on a vibration plate to lose weight?</strong></span></p></section></div><div class="article-page " data-page="6"><section> <p><span lang="EN">Research suggests that you burn more calories if you stand on a vibration plate than if you just stand on a stable surface. A 2021 study found that if you just stand on the plate, you burn the same amount of calories as you would if you walked slowly, at 2.2 miles per hour. But you’ll see more benefits if you ramp it up. Doing weighted half-squats on a vibration plate is similar to running at 6.5 miles per hour.</span></p></section><section> <p><span lang="EN"><strong>Who cannot use vibration plates?</strong></span></p><p><span lang="EN">It’s not clear yet who can or cannot use vibration plates. It’s always best to check with your doctor before you use one, especially if you’re pregnant or have other health conditions.</span></p><p><span lang="EN"><strong>Do vibration plates get rid of cellulite?</strong></span></p><p><span lang="EN">A couple of small studies suggest that they can help. One study found that they appear to help reduce the appearance of cellulite, compared to a control group.</span></p></section></div></div><div class="related-articles" data-metrics-module="cwnav-art" data-metrics-sel="li"></div><footer><div class="pub-info-and-share-bar"><div class="article__publication-sources"><section class="asset-footer"><div class="asset-footer-top"><div class="asset-footer-buttons"><button class="sources-btn">Sources</button><button class="update-history-btn">Update History</button></div><div class="asset-footer-top-share"><div class="module module-social-share-footer" data-e2e="social-sharebar"><div class="socialshare-container" data-metrics-module="fm-shr"><div class="share-footer-container"><div class="share-text">Share</div><div class="icon-sb-footer-svg icon-sb-footer-share"><svg class="icon-sb-footer-svg" width="18" height="20" viewbox="0 0 18 20" fill="none" xmlns="https://www.w3.org/2000/svg"><path class="icon-sb-footer-svg" d="M15 20C14.1667 20 13.4583 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7.47917 2 7.71667 2 8V12H4V10H16V12H18Z" fill="#3557FF" data-v-00aa1eb2></path></svg></div></div></div><div class="save-container"><div class="auth-overlay-popup-holder" data-v-28242611><div class="bookmark-holder drug-generic-name" data-metrics-module="bkmk" data-v-28242611></div></div></div></div></div><div class="asset-footer-content"><div class="sources-section" style="display:none;"><div class="sources-wrapper" data-metrics-module="src"><p><span lang="EN">SOURCES:</span></p><p><span lang="EN">Mayo Clinic: “Whole-Body Vibration: An Effective Workout?”</span></p><p><i><span lang="EN">Biology</span></i><span lang="EN">: “Reporting Guidelines for Whole-Body Vibration Studies in Humans, Animals and Cell Cultures: A Consensus Statement from an International Group of Experts.”</span></p><p><i><span lang="EN">Journal of Musculoskeletal and Neuronal Interactions</span></i><span lang="EN">: “The Effects of Whole Body Vibration Therapy on Reducing Fat Mass in the Adult General Population: A Systematic Review and Meta-Analyses.”</span></p><p><span lang="EN">Cleveland Clinic: “Visceral Fat: What It Is & How to Get Rid of It.”</span></p><p><i><span lang="EN">Nature</span></i><span lang="EN">: “Anabolism. Low Mechanical Signals Strengthen Long Bones.”</span></p><p><span lang="EN">UpToDate: “Overview of the Management of Low Bone Mass and Osteoporosis in Postmenopausal Women.” </span></p><p><i><span lang="EN">Osteoporosis International</span></i><span lang="EN">: “Effects of Whole Body Vibration on Bone Mineral Density and Falls: Results of the Randomized Controlled ELVIS Study with Postmenopausal Women.”</span></p><p><span lang="EN">International Osteoporosis Foundation: “Falls Prevention.”</span></p><p><i><span lang="EN">Hypertension Research</span></i><span lang="EN">: “Benefits of Whole-Body Vibration Training on Arterial Function and Muscle Strength in Young Overweight/Obese Women.”</span></p><p><i><span lang="EN">Experimental Gerontology</span></i><span lang="EN">: “Impact of L-Citrulline Supplementation and Whole-Body Vibration Training on Arterial Stiffness and Leg Muscle Function in Obese Postmenopausal Women with High Blood Pressure.”</span></p><p><i><span lang="EN">Journal of Orthopaedic Surgery and Research</span></i><span lang="EN">: “Vibration Therapy to Improve Pain and Function in Patients with Chronic Low Back Pain: A Systematic Review and Meta-Analysis.”</span></p><p><i><span lang="EN">AIMS Neuroscience</span></i><span lang="EN">: “Whole Body Vibration Therapy and Cognitive Functions: A Systematic Review.”</span></p><p><i><span lang="EN">Journal of Science Medicine & Sport</span></i><span lang="EN">: “Safety and Severity of Accelerations Delivered from Whole Body Vibration Exercise Devices to Standing Adults.”</span></p><p><i><span lang="EN">Obesity Facts</span></i><span lang="EN">: “Effect of Long-Term Whole Body Vibration Training on Visceral Adipose Tissue: A Preliminary Report.”</span></p><p><i><span lang="EN">Endocrinology</span></i><span lang="EN">: “Whole-Body Vibration Mimics the Metabolic Effects of Exercise in Male Leptin Receptor-Deficient Mice.”</span></p><p><i><span lang="EN">Journal of Exercise Nutrition and Biochemistry</span></i><span lang="EN">: “The Effects of Long-Term Whole-Body Vibration and Aerobic Exercise on Body Composition and Bone Mineral Density in Obese Middle-Aged Women.”</span></p><p><i><span lang="EN">Journal of Cosmetic and Laser Therapy</span></i><span lang="EN">: “Whole-Body Vibration in the Reduction of the Cellulite.”</span></p><p><span lang="EN">Power Plate: “Whole Body Vibration and Reduction of Cellulite.”</span></p><p><span lang="EN">International Sports Sciences Association: “What Exercises Can You Do on a Vibration Plate?”</span></p></div></div></div><div class="asset-footer-bottom"><a href="https://www.webmd.com/about-webmd-policies/about-privacy-policy" class="asset-footer-policy"> View privacy policy, copyright and trust info </a></div><div class="asset-footer-bottom-share"><div class="module module-social-share-footer" data-e2e="social-sharebar"><div class="socialshare-container" data-metrics-module="fm-shr"><div class="share-footer-container"><div class="share-text">Share</div><div 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They use whole-body vibration to stimulate muscles. They may also help improve your strength, flexibility, and circulation, and boost your bone mass.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EWhat Are Vibration Plates?\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EA vibration plate is a platform that vibrates when you stand on it. This forces your muscles to constantly contract and relax. You can find them at some gyms or buy one to use at home. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003ESome people claim that vibration plates can help you:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003E\u003Cspan lang=\"EN\"\u003ELose weight\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN\"\u003EBurn fat\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN\"\u003EBecome more flexible\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN\"\u003EBoost blood flow\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN\"\u003EDecrease post-exercise muscle soreness\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN\"\u003EIncrease strength\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN\"\u003ELower levels of stress hormones like cortisol\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EThere are some studies that suggest vibration plates can help you build muscle and lose weight, especially if you also lower the amount of calories you eat. But there’s not enough research to say for sure. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EHow Do Vibration Plates Work?\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EYou can sit, stand, or work out on a vibrating plate. These vibrations usually happen 20-60 times each second. These cause your muscles to contract and relax over and over. The amount of energy your body burns depends on the frequency and intensity of the vibrations.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"2\" \u002F\u003E\u003Csection_header\u003EVibration Plate Benefits\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EThese devices may benefit your health and fitness in different ways.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EVibration plates for weight loss\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EThere’s promising research that vibration plates can help you lose weight. A 2019 review published in the \u003C\u002Fspan\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EJournal of Musculoskeletal and Neuronal Interactions\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E looked at seven trials with 280 people. Vibrating plates appeared to lead to a large amount of fat loss. The data was less clear about decreases in body fat percentages. One study, for example, found that while people didn’t seem to lose much body fat, their fat-free, or muscle mass, increased by 2.2% after 24 weeks of training. Another study found that vibration plates were better at lowering visceral fat than a traditional aerobic and resistance training program. Visceral fat is the fat that’s deep within your belly. It’s believed to raise your risk of heart disease. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EThe aerobic and calorie-burning benefits from vibration plates are similar to what you get from moderate-intensity walking. How long – and how often – you use the device may play a role in the results you see. Studies looked at vibration plate training that lasted anywhere from 6 weeks to 6 months, two or three times a week. But longer, more carefully designed studies are necessary to understand exactly how vibration plates benefit your fitness.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"3\" \u002F\u003E\u003Cpagebreak type=\"desktop\" order=\"2\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EVibration Plate Benefits continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EVibration plates for osteoporosis\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003ESome people believe that vibration plates are another way to treat osteoporosis without using medication. Researchers began studying this theory about a quarter-century ago. They used 20-minute bursts of high-frequency vibrations on the back legs of adult sheep every day for a year. Experts found that the bone density in the sheep’s thighbones increased by about a third, compared to sheep that didn’t get this treatment.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EBut studies in humans have been less promising. Data has shown very little to no improvement in bone mineral density with vibration plates, compared to placebo vibration, walking, or no treatment at all. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EOne study did show that vibration plates reduced the risk of falls. A German study looked at about 150 postmenopausal women. Experts found that an exercise program – 20 minutes of dancing, 5 minutes of balance training, 20 minutes of functional gymnastics, and 15 minutes of leg strengthening exercises on vibration plates – lowered the risk of falls, compared to women who did the exercise program without vibration, or a control group that did no exercise at all. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EWhile fall prevention is important for all older adults, it’s especially important for older adults with osteoporosis. This is because falling could lead to a life-threatening fracture, such as a hip fracture.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cembeded_module class=\"wbmdembededmodule cke_widget_inline\" jstype=\"other\" suppress_from_site=\"false\" suppress_from_fed=\"false\" asset_title=\"\" asset_description=\"\" module_title=\"\" module_description=\"\" type=\"jsembed\"\u003E\u003Cjsblob\u003E\n\t\t\t<div class=\"woobox-poll-results\" data-chart-type=\"pie-chart\" data-offer-code=\"inrtmy\" data-title=\"Reader Insights\" data-sub-title=\"How often do you exercise?\" data-source=\"WebMD Poll, July-August 2024, 5754 total respondents\" data-caption='\"<p><span>Nearly half of WebMD readers polled say they exercise at least once a day.<\u002Fspan><\u002Fp>\"' data-fields='[\"At least once a day\",\"More than once a week\",\"Once a week\",\"A few times a month\",\"Never\"]' data-percentage ><\u002Fdiv>\n\t\t\t\t<script>\n\t\t\t\t\t(function (d, s, id) {\n\t\t\t\t\t\tif (d.getElementById(id)) return;\n\t\t\t\t\t\tconst fjs = d.getElementsByTagName(s)[0];\n\t\t\t\t\t\tconst js = d.createElement(s);\n\t\t\t\t\t\tjs.id = id;\n\t\t\t\t\t\tjs.src = 'https:\u002F\u002Fimg.lb.wbmdstatic.com\u002Fwebmd_static_vue\u002Ffile-explorer\u002Fwebmd\u002Finnovation\u002Fwoobox-poll-results\u002Findex-Cji0v3V5.js';\n\t\t\t\t\t\tfjs.parentNode.insertBefore(js, fjs);\n\t\t\t\t\t}(document, 'script', 'woobox-poll-results'));\n\t\t\t\t<\u002Fscript>\n\t\t\u003C\u002Fjsblob\u003E\u003C\u002Fembeded_module\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"4\" \u002F\u003E\u003Csection_header\u003EOther Vibration Plate Benefits\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EThere are a few other health benefits linked to vibrating plates. But more research is needed to confirm them. Here’s what studies show so far:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EReduced blood pressure\u003C\u002Fstrong\u003E. A small study of 38 young, overweight women\u002Fwomen with obesity found that 6 weeks of vibration training reduced artery stiffness and improved blood pressure. Other research has looked at postmenopausal, overweight women\u002Fwomen with obesity and found that doing four leg exercises three times a week on a vibration plate for 8 weeks, along with a supplement of the amino acid L-citrulline, helped to lower blood pressure.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EImproved lower back pain\u003C\u002Fstrong\u003E. A 2023 review of 14 studies published in the \u003C\u002Fspan\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EJournal of Orthopaedic Surgery and Research\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E found that vibration plate training can improve pain and function among people with chronic lower back pain. The review authors think there are three ways that vibration is helpful:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003E\u003Cspan lang=\"EN\"\u003EIt activates muscle fibers and improves muscle strength in your trunk.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN\"\u003EIt relaxes your lower back muscles, which relieves pain.\u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Cspan lang=\"EN\"\u003EIt activates your proprioceptors, which are neurons within your muscles and tendons that help align your body in space. This will help to improve any back instability. \u003C\u002Fspan\u003E\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"5\" \u002F\u003E\u003Cpagebreak type=\"desktop\" order=\"3\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EOther Vibration Plate Benefits continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EBetter cognitive function\u003C\u002Fstrong\u003E. A 2023 review of eight studies published in the journal \u003C\u002Fspan\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EAIMS Neuroscience\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E found that vibration plate training improves cognitive (thinking) skills both in healthy people and those who already have cognitive problems such as dementia or ADHD. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EThe review suggests that how you stand during vibration training matters. If you squat at a 110-degree knee angle, for example, there’s very little transmission of vibrations to your head, compared to other high or low squat positions. This may help to explain why some studies found less of a brain-boosting effect than others. But if you stand on a vibrating platform with one foot to the front, one to the back, more vibrations go to your head. While research shows the most vibrations are transmitted to your head while you sit, it’s not clear whether that’ll help or hurt your cognition.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EVibration Plate Exercises\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EYou can do a number of exercises on a vibrating plate. Some good vibration plate exercises to start with include:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"6\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EVibration Plate Exercises continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EPushups.\u003C\u002Fstrong\u003E Place your hands on the vibration plate with your wrists slightly outside your body width but aligned with your elbows and shoulders. Flex your elbows and lower your body to the vibration plate. Keep your core engaged and your hips down. Now push back to your start position.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EStep-ups\u003C\u002Fstrong\u003E. Face the vibration plate and put your right foot on it. Press down through your right heel and step up onto the plate. Then reverse the movement so that you return to your start position. Complete the rest of your right leg, then switch legs.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EPlank. \u003C\u002Fstrong\u003EPlace your forearms on the vibration plate, your shoulders aligned with your elbows. Your entire body, including your head and neck, should extend in a straight line at an angle from your scalp to your feet. Engage your core muscles, with your hips down. Hold the plank for your set length of time. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EBody weight squats\u003C\u002Fstrong\u003E. Stand with both feet on the vibration plate. Your feet should be hip-width, and your toes slightly pointed outward. Now push your hips back and slowly lower yourself to a squat position. Once you’ve reached it, push through your heels to return to your start one. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"7\" \u002F\u003E\u003Cpagebreak type=\"desktop\" order=\"4\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EVibration Plate Exercises continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cstrong\u003EReverse lunge\u003C\u002Fstrong\u003E. Stand with your right foot on the vibration plate, then take a step back and down with your left foot. Make sure your right hip, knee, and ankle are all in alignment. Now press through your right heel to get back to your starting position. Complete the reps with your right leg, then switch sides. \u003C\u002Fp\u003E\u003Cp\u003E\u003Cstrong\u003ECalf raises\u003C\u002Fstrong\u003E. Start with both feet on the vibration plate. Press through the balls of your feet to raise your heels up and off the platform, then lower your heels back down. \u003C\u002Fp\u003E\u003Cp\u003EYou’ll most likely find that the vibration plate makes it harder to do these exercises than if you were on solid ground. You may have to scale back on reps to keep proper form and prevent injury.\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003ETakeaways\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003ESome research shows that vibration plates may help with weight loss, improve muscle building, help reduce the risk of falls, as well as improve thinking skills, back pain, and blood pressure. But these studies have been small. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EIf you’re trying to lose weight or otherwise take on a healthy lifestyle, vibration plates may make a good addition to your plan. But always check with your doctor before you use them. They’re no substitute for the basics of good health, like regular exercise and a healthy diet. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"8\" \u002F\u003E\u003Csection_header\u003EVibration Plate FAQs\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EDo vibro plates actually work?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EThey appear to offer some health and fitness benefits, but it’s not clear if they’re as effective as tried-and-true methods to help both, like regular exercise. There need to be larger, better designed studies to know for sure what vibration plates can and cannot do.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EWhat are the negatives of vibration plates?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EVibration exposure itself has been linked to an increased risk of low back pain among drivers of work machines. Research suggests that some vibration plates give off vibrations up to seven times higher than what’s generally considered safe. But the long-term safety risks are unknown. It’s a good idea to always check with your doctor before you use one, especially if you’re pregnant, older, or have a medical condition.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"desktop\" order=\"5\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EVibration Plate FAQs continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EWhat does a vibration plate do for your body?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EVibration plates force your muscles to constantly contract and relax when you’re on them. As a result, it’s thought that they may help you build muscle, burn fat, and improve your balance.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"9\" \u002F\u003E\u003Cpagebreak \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EVibration Plate FAQs continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EDo vibration plates help you lose belly fat?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EResearch suggests that they may help you lose belly fat. A study found that vibration plates were better at reducing visceral fat than a traditional aerobic and resistance training program. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EDo doctors recommend vibration plates?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EIt’s hard to tell, as no major medical organization has come out with a statement for or against vibration plates. At this point, there’s just not enough research to definitely recommend for or against vibration plates for anyone. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EHas anyone lost weight with a vibration plate?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EA study published in the journal \u003C\u002Fspan\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EEndocrinology\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E found that mice that spent 20 minutes a day on a vibration plate over 3 months reduced fat in their bellies and liver. But don’t get too excited yet: These sorts of studies need to be repeated in humans. If you do lose weight with a vibration plate, it’s probably because you’ve also taken other steps, like cutting your calories and doing regular exercise.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"10\" \u002F\u003E\u003Cpagebreak \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EVibration Plate FAQs continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EIs a vibration plate better than walking?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EA 2016 study placed middle-aged women with obesity into three groups over 9 months: dieting only, dieting and vibration training, and dieting and aerobic exercise. The study found that the second and third groups lost more fat than the women who just dieted alone. Their conclusion was that both were most likely equally effective. \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003ECan you break up fat with vibration?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003ENo. It’s thought that vibration plates may help to reduce your overall body fat by helping you lose weight.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EHow long does it take to see results using a vibration plate?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EThere doesn’t seem to be an exact time frame. Most studies have followed people everywhere from a period of 6 weeks to months.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003ECan you just stand on a vibration plate to lose weight?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"desktop\" order=\"6\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EVibration Plate FAQs continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EResearch suggests that you burn more calories if you stand on a vibration plate than if you just stand on a stable surface. A 2021 study found that if you just stand on the plate, you burn the same amount of calories as you would if you walked slowly, at 2.2 miles per hour. But you’ll see more benefits if you ramp it up. Doing weighted half-squats on a vibration plate is similar to running at 6.5 miles per hour.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"11\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EVibration Plate FAQs continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EWho cannot use vibration plates?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EIt’s not clear yet who can or cannot use vibration plates. It’s always best to check with your doctor before you use one, especially if you’re pregnant or have other health conditions.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003E\u003Cstrong\u003EDo vibration plates get rid of cellulite?\u003C\u002Fstrong\u003E\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EA couple of small studies suggest that they can help. One study found that they appear to help reduce the appearance of cellulite, compared to a control group.\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E"},"citations":{"#cdata-section":"\u003Cp\u003E\u003Cspan lang=\"EN\"\u003ESOURCES:\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EMayo Clinic: “Whole-Body Vibration: An Effective Workout?”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EBiology\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “Reporting Guidelines for Whole-Body Vibration Studies in Humans, Animals and Cell Cultures: A Consensus Statement from an International Group of Experts.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EJournal of Musculoskeletal and Neuronal Interactions\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “The Effects of Whole Body Vibration Therapy on Reducing Fat Mass in the Adult General Population: A Systematic Review and Meta-Analyses.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003ECleveland Clinic: “Visceral Fat: What It Is & How to Get Rid of It.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003ENature\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “Anabolism. Low Mechanical Signals Strengthen Long Bones.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EUpToDate: “Overview of the Management of Low Bone Mass and Osteoporosis in Postmenopausal Women.” \u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EOsteoporosis International\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “Effects of Whole Body Vibration on Bone Mineral Density and Falls: Results of the Randomized Controlled ELVIS Study with Postmenopausal Women.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EInternational Osteoporosis Foundation: “Falls Prevention.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EHypertension Research\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “Benefits of Whole-Body Vibration Training on Arterial Function and Muscle Strength in Young Overweight\u002FObese Women.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EExperimental Gerontology\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “Impact of L-Citrulline Supplementation and Whole-Body Vibration Training on Arterial Stiffness and Leg Muscle Function in Obese Postmenopausal Women with High Blood Pressure.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EJournal of Orthopaedic Surgery and Research\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “Vibration Therapy to Improve Pain and Function in Patients with Chronic Low Back Pain: A Systematic Review and Meta-Analysis.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EAIMS Neuroscience\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “Whole Body Vibration Therapy and Cognitive Functions: A Systematic Review.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EJournal of Science Medicine & Sport\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “Safety and Severity of Accelerations Delivered from Whole Body Vibration Exercise Devices to Standing Adults.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EObesity Facts\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “Effect of Long-Term Whole Body Vibration Training on Visceral Adipose Tissue: A Preliminary Report.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EEndocrinology\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “Whole-Body Vibration Mimics the Metabolic Effects of Exercise in Male Leptin Receptor-Deficient Mice.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EJournal of Exercise Nutrition and Biochemistry\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “The Effects of Long-Term Whole-Body Vibration and Aerobic Exercise on Body Composition and Bone Mineral Density in Obese Middle-Aged Women.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ci\u003E\u003Cspan lang=\"EN\"\u003EJournal of Cosmetic and Laser Therapy\u003C\u002Fspan\u003E\u003C\u002Fi\u003E\u003Cspan lang=\"EN\"\u003E: “Whole-Body Vibration in the Reduction of the Cellulite.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EPower Plate: “Whole Body Vibration and Reduction of Cellulite.”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Cspan lang=\"EN\"\u003EInternational Sports Sciences Association: “What Exercises Can You Do on a Vibration Plate?”\u003C\u002Fspan\u003E\u003C\u002Fp\u003E"},"related_links_header":"","related_links_text":{"#cdata-section":""}}}}}},"staticPublicPath":"\u002Fstatic_vue\u002F091e9c5e81e4870f\u002Fclient\u002F","isInteractivePage":false},"flow":{"flowInfo":false},"quiz":{"rmq":{}}}</script> <script>window.__INITIAL_STATE__.route.hash = window.location.hash; 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