There are some specific Power Plate exercises that may be particularly good for cellulite-prone areas of your body, such as your buttocks and thighs. Not surprisingly, squats and lunges are among the best, whether done on a Power Plate or not. But when combined with Acceleration Training, their effectiveness is kicked up several notches! Women's Fitness recommends the following three Power Plate exercises. (For diagrams and equipment settings, refer to the original article.)10
Squat with strap hold: Facing away from the machine, stand on the platform with a wide stance. Get into a squat position and grab the straps with a neutral grip at the base. Keeping your arms straight and inside of your elbows, pull the straps straight upwards. Maintain tension in the straps and hold for the required time to complete a set.
Lateral Step-Lunge: Begin standing on a step next to the plate, with your right side nearest the machine. Step onto the platform with your right foot and lower down to a 90-degree bend in your right knee, keeping your left leg straight. Hold for a count of two and return your right leg to the step. Repeat for the required time to complete a set, then switch legs.
Single-Leg Squat: Stand on the platform on one leg and sit back into a squat position by bending at your hips and knees, keeping your chest up. Slowly stand up without locking your knees, then move back into the squat. Repeat for the required time to complete a set, and then repeat on the other leg.
Another Women's Fitness article adds these exercises to the list:11
Bridge: Lie in front of your Power Plate with your back on a mat. Place your feet in the center of the platform and adjust your position so you can lift your hips off the floor and balance your body weight between your shoulders and feet. Try to keep a straight line running from your shoulders to your knees. Pull your belly button "up and in" to activate your core.
Lunge with Lateral Raise: Stand on the floor facing your Power Plate, one stride's distance away. Holding a strap in each hand, place your right foot on the middle of the platform. Ease your left foot back on the floor until you're in a lunge position, and lift your left heel so that you're balanced on your toes. Drop your back knee towards the floor, keeping your front knee behind your toes and your torso upright.
Lift your arms straight out to the sides, level with your shoulders, to form a "T" shape, keeping your wrists, elbows, and shoulders in a straight line with a slight bend at the elbow, and maintain tension in the straps by pulling upwards throughout. To progress, increase the depth of your lunge as you exhale and turn your palms to face the ceiling.
Squat with bicep curl: Holding the straps, stand in the middle of your platform with the controls behind you. Ensuring your knees stay behind the line of your toes, lower your hips into a squat position. With your palms facing up, lift your arms in front of you, keeping a slight bend in your elbows. Focusing on your biceps, continuously pull on the straps as hard as you can. Try not to let your shoulders come forward as you tire.
Quad massage: Place a mat in front of your Power Plate. Position yourself onto the base with the front of your thighs resting on the platform and your face down. Rest your forearms on the mat in front of you to support your upper body. Keep a strong, flat back. You can also place a step underneath your torso and arms to aid rest. Close your eyes, relax your breathing, and enjoy the massage.