Leg and Ankle Exercises – 3G Cardio AVT 5 Vibration Machine

Get a better workout and deeper stretching benefits for your legs and ankles when using a 3G Cardio AVT 5 Vibration Machine.  Athletes and anyone trying to strengthen and protect their legs will benefit from using a whole body vibration platform to workout and stretch.

Single Leg Balance

Stand on one leg on the 3G cardio AVT vibration machine and bend your other leg at the knee bringing your heel toward your butt. Place your hands on your hips and slowly bend the leg on the platform at the knee until your thigh is almost parallel to the platform. Keep your abdominal muscles tight and tense your glute and leg muscles. Hold this position for the duration of the exercise timer and repeat with the other leg. For an easier position perform this exercise facing the machine and holding on to the handlebars. You should feel this exercise in your glute, thigh, and abdominal muscles.

 

Single Leg RDL

Stand on the 3G cardio AVT vibration machine platform facing sideways from the handlebars. Balancing on the leg closest to the machine extend your other leg behind you, while keeping both legs straight. Extend both arms in front of you, and while keeping your back straight, slowly bend at the waist until your body forms a straight line from your arms to your extended leg. Keep your core and glute muscles tight and maintain your balance. You can place one arm on your hip or the handle bars if you need help controlling your balance. Hold this position for the duration of the exercise timer then repeat with the other leg. You should feel this exercise in your core and glute muscles.

 

Achilles Stretch

Stand on the 3G cardio AVT vibration machine towards the front of the platform, with your feet flat and back straight bend at the knees and waist until a stretch is felt in the back of the calf. Lean on the handlebars with your forearms, push your knees down and toward the upright column while keeping your heels on the platform. Hold this position for the duration of the exercise timer. You should feel this exercise in your Achilles and calf muscles.

 

Ankle Flexion – 3G Cardio AVT 5 Vibration Machine

Stand on the 3G cardio AVT vibration machine with legs shoulder width apart. Hold the handlebars and bend your knees slightly. Slowly with controlled movement roll your feet in a circle by shifting your weight to your heels, to the left side of your feet, onto your toes, then to the right side of your feet. Repeat this movement for the duration of the exercise timer. You should feel this exercise in your ankles and feet.

To see the 3G Cardio 5.0 AVT Vibration Machine go here!