Abs workout 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:
- Diet
- 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!
The advantages of EMS training
EMS devices and electrodes recommendations
Video tutorial
The correct pad placement for your abs workout
- Choose an EMS-Program for small muscle groups or choose the manual EMS-Mode.
- Choose an intensity, where your abdominal muscles contracts noticeably.
- As soon as the contraction of your abs due to the EMS machine begin, start with the exercises parallely. While exercising, stick to the contraction and break time of the EMS program.
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.
Strength training
Beginners:
P18
Trained:
P20
Muscle building
Beginners:
P22
Trained:
P24
Endurance training
Beginners:
P26
Trained:
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:
Abdominal exercises
Exercises for the abdominal muscles
Beginner: Sit-Ups without EMS
Tip: If you turn your torso to the left or right side, your lateral abdominal muscles will be trained. For the optimal results, we recommend you to do 3 sets of sit-ups. One straight, one to the left side and one to the right side, in each case 8 to 12 reps.
- Lay on your back and have your knees bent. Your feet should be placed flat on the ground
- Place your arms behind your head or crossed on your shoulders
- Tens your abdominal muscles gently and lift your body until your elbows are on the height of your knees
- Hold the position for a second
- Slowly lay your torso back on the floor
- Repeat this 8 to 12 times
Advanced : Sit-Ups with EMS
Tip: If you turn your torso to the left or right side, your lateral abdominal muscles will be trained. For the optimal results, we recommend you to do 3 sets of sit-ups. One straight, one to the left side and one to the right side, in each case 8 to 12 reps.
- Place the electrode pads on your abdominal muscles as shown
- Select the recommended program on your muscle stimulator
- Lay on your back and have your knees bent. Your feet should be placed flat on the ground
- Place your arms behind your head or crossed on your shoulders
- Tens your abdominal muscles gently and lift your body until your elbows are on the height of your knees
- Hold the position for a second
- Slowly lay your torso back on the floor
- Repeat this 8 to 12 times
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.
EMS: SIXPACK WORKOUT for Beginners
Alternative exercise for the abdominal muscles
Beginner: Planks without EMS
- Position yourself like you want to do push-ups, then support on your forearms
- Your elbows should be positioned underneath your shoulders. Your body should form a straight line from the shoulder to the toes
- Look straight forward and tens your abdominals und bum
- Hold this position for about 30 seconds
- Repeat that exercise several times
Advanced: Planks with EMS
- Place the electrode pads on your abdominal muscles as shown
- Select the recommended program from your muscle stimulator
- Position yourself like you want to do push-ups, then support on your forearms
- Your elbows should be positioned underneath your shoulders. Your body should form a straight line from the shoulder to the toes
- Look straight forward and tens your abdominals und bum
- Hold this position for about 30 seconds
- Repeat that exercise several times
Exercise: Planks
Please note:
The current strength should be set so that the intended muscle contracts significantly without feeling pain.
Before your workout you should warm up the muscles to prepare them for the upcoming exercise load. Our EMS TENS combo machine offers pre-installed warm-up-programs, which automatically start right before the actual training program. Therefore you can train very relaxed.
The EMS world of axion
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