Abdominal muscle training with Electrical Muscle Stimulation (EMS)
EMS devices and electrodes recommendations
Abdominal muscle training with EMS
With the STIM PRO X9 from axion you have the perfect muscle stimulator for your abdominal training in your hands. Among other things, the device has EMS programmes that are specially tailored to beginners & advanced users and offers the perfect complement to healthy nutrition and sport. Strong abdominal muscles are not only beautiful to look at, but also of enormous importance in the prevention and treatment of back pain.
How to lose successfully belly and waist circumference?
All three components are important for a slim stomach:
- EMS training
- and endurance training
By combining all three points, it is possible to lose abdominal girth and gain strong abdominal muscles in the long term.
We recommend the abdominal pads set with 5 x 5 cm pads for the lateral abdominal muscles and 10 x 5 cm pads for the straight abdominal muscles. Alternatively, you can also use our abdominal pad. When using a muscle stimulator, look for certified brand quality and sufficient power. Our TENS and EMS combo machine allows you to train safely, easily and efficiently with numerous preset EMS programmes. Thanks to 4 channels, you can train several muscles at the same time and save yourself the constant re-taping of muscle stimulator pads. With a sturdy belt clip, the device has the best grip during training, even when in motion. Try it out now risk-free with a 30-day return policy!
EMS devices and electrodes recommendations
The correct pad placement
In the video below you can see an example of how to attach the pads for electrical stimulation of the six-pack and abdominal muscles.
The optimal program for your application
Since the stress sensations and goals of muscle stimulation are individual, we have compiled an overview with different needs for you. Simply connect and attach the muscle stimulator pads, select the programme and start the training:
All programs are included in our TENS-EMS combo machine STIM-PRO X9.
Beginners: Here we recommend the program P18.
Trained: Here we recommend the program P20.
Beginners: Here we recommend the program P22.
Trained: Here we recommend the program P24.
Beginners: Here we recommend the program P26.
Austrainierte: Here we recommend the program P28.
Can muscle stimulation contribute to effective abdominal training?
Of course, there are a lot of conventional exercises for the abdomen - with or without weights. Sometimes these can also be counterproductive. The popular sit-ups, for example, primarily target the hip flexors and are not recommended at all for people with back problems. Many a slipped disc was triggered by these exercises.
This is exactly where electrical muscle stimulation can prove helpful. The straight or oblique abdominal muscles can be specifically stimulated without the back muscles having to suffer. By placing the muscle stimulator pads correctly, only the muscle you want to train is addressed. You can start with the lowest intensity and increase it bit by bit over time. The metabolism is not only stimulated during the training, but also afterwards and causes a simultaneous reduction of fat and the build-up of muscles. If muscles have built up on the abdomen, it will be more difficult for the fatty tissue to attach itself there in the future.
If necessary or for really well-trained users, EMS training can be combined with conventional exercises:
Electrical muscle stimulation is performed at the same time as conventional exercises such as a crunch for optimal effect. Here the abdominal muscles are subjected to the greatest strain, so that the training effect is the greatest.
To get a visible six-pack, the topic of nutrition certainly also plays an important role. No matter how strong the abdominal muscles are, if the fat percentage of the body is over 12-14%, the muscles will be hidden by the fat layer.
You can see how training the abdominal muscles can look in the following video:
Exercises for the abdominal muscles
Crunches for the straight abdominal muscles: You should first place the muscle stimulator pads on the straight abdominal muscles you want to train and select a suitable program and adequate current intensity. When using the STIM-PRO X9, we recommend a program for large muscle groups, e.g. P18 or P20.
Afterwards you should lie down on a fitness mat or an isomat. Your arms are folded behind your head. Now you should bend your torso vertically towards your mostly fixed legs. Repeat the exercise several times.
A tip: If you bend your torso to the left or to the right side, the lateral abdominal muscles will be trained. For best results, it is recommended to do 3 series each, once perpendicular, once to the right and once to the left side, 8-12 times each.
Plank Hip Dips for the lateral abdominal muscles: Place the EMS pads on the lateral abdominal muscles and select e.g. program P18 or P20 on the STIM-PRO X9.
Lie down on a fitness mat and support yourself on your forearms and the tips of your toes. Form a straight line from your shoulders to your feet. Now swing from right to left alternately. The hips should not touch the floor. Repeat the exercise 15 times at first and increase regularly.
Plank for the abdominal muscles: Place the muscle stimulator pads on the lateral and straight abdominal muscles and select e.g. program P18 or P20 on the STIM-PRO X9.
Lie down on a fitness mat and support yourself on your forearms and the tips of your toes. Form a straight line from the shoulders to the feet and hold the position for 20 seconds.
Leg raises for the straight abdominal muscles: Place the muscle stimulator pads on the straight abdominal muscles and select e.g. program P18 or P20 on the STIM-PRO X9.
Lie on your back on a fitness mat and spread your arms away from your body. Now stretch your legs in the air and lower them again. Do this exercise several times. Be careful not to put your legs on the floor after lowering them. Repeat the exercise 10 times at first and increase regularly.
Strong abdominal muscles are important
Well-trained abdominal muscles are important for good posture, a strong back and the rotation, flexion and lateral tilt of the trunk. They also ensure better digestion and breathing, help to avoid a hollow back posture and protect the intervertebral discs, cartilage and bones during physical exertion.
The abdominal muscles are responsible for active and voluntary body movement and are therefore called skeletal muscles. They enclose the abdominal and pelvic cavity and connect the rib cage to the pelvis. Together with the back and chest muscles, they form the muscular torso corset.
The different muscle groups of the abdomen can be divided into
- straight anterior abdominal muscles,
- oblique lateral abdominal muscles,
- and deep posterior abdominal muscles.
The straight abdominal muscle runs flat from the rib cage to the pelvis and is responsible for bending the upper body forward. This muscle is also an important antagonist (counterpart) to the long, lower back extensor, which is hugely important for flexion and bending of the spine. With sufficient training, the straight muscle is visible as a six pack.
The oblique lateral muscles support the movement of the upper body forward and to the side.
The deep posterior abdominal muscles stabilise the other abdominal muscles and provide the rotation of the upper body and the forward movement of the upper body.