There you stand now in your suit or fully stuck with electrodes and ask yourself only one thing: Which EMS exercises are there and which are particularly effective? Here come the answers!
For muscles to grow and body fat to disappear, we need to move. And the good: if you rely on EMS exercises, then not as long as conventional training.
Because your muscles are particularly challenged by the electrostimulation. So the workout only takes 20 minutes.
During this time you burn up to 500 calories.
Sounds good, doesn't it?
Vest, suit or electrodes are on and you're ready to go? Very good!
Here come the best EMS exercises for home!
Table of contents
How to choose the right intensity for EMS exercises
Before you can get started, we need to set up the device. Good EMS devices distinguish between low-frequency and medium-frequency current pulses.
The most important tip right from the start: Always listen to your body! If you find exercises too difficult or too tingling, turn down the intensity!
There is little point in overtaxing the body. False ambition is out of place.
This is what women need to know about muscle building!
The rule of thumb is that you should adjust the intensity so that it feels comfortable. However, if you want to train your muscles, you should still feel clear muscle contractions.
It may be that in the course of EMS exercises need to change the intensity. Most of the time, after the first 5 minutes, you turn up slightly.
This is because the body gets used to the stimulation current. It no longer feels as intense.
There is no very clear rule how high you should turn it. Everyone feels differently about the workout.
But as a general rule, it's better to start with too little and turn it up than to overdo it from the start.
EMS in the studio - I tested it!
What are the best EMS exercises
If you are working with EMS for the first time, you will certainly have to get used to the tingling sensation at first. It really does feel a little unusual.
But you quickly get the hang of it. :)
Important: EMS exercises are always performed slowly and with a lot of body tension. If you decide to do exercises while standing, always bend your knees slightly!
Tip: For this test we have used the EMS training set ordered from Stimawell. You can rent the sets by the month and thus train at home.
You will get access to training videos and telephone consultation if you have any questions, in addition to the training equipment (suit, cuffs, EMS device, remote control).
Learn more about the EMS rental set here!
Squat
You train: thighs and buttocks
Repetitions: 12 repetitions, 3 passes
The starting position for very many exercises is the squat. Therefore, learn to perform them very cleanly.
- Stand shoulder-width apart. The tips of your toes point slightly outward.
- You hold your arms in front of your body.
- Lower the buttocks until they are at the level of the knees.
- Tighten the buttocks and return to the starting position.
Lunge
You train: the leg and pom muscles
Repetitions: 12 repetitions, 3 passes
A classic in leg training, which should not be missing from the EMS exercises. Very many upper body exercises in standing have lunges from base.
- You start in an upright position.
- Take a step forward with your right leg.
- Lower the pelvis until the leg in front is at a 90° angle.
- Keep the position short.
- Then return to the starting position in a controlled manner.
- It is best to place your hands on your hips or hold them in front of your body.
Mountaineer
You train: the leg and abdominal muscles
Repetitions: 12 repetitions, 3 passes
- Place your hands under your shoulders. Stretch your arms and legs.
- Your body forms a line.
- Tighten the abdomen and be careful not to fall into a hollow back.
- Now alternately pull one knee toward your chest.
- The second leg is extended. The upper body always remains in the same position.
- Put the leg back down and pull the other to the chest. Ready is one repetition.
Here's what you need to watch out for in bodyweight exercises!
Push-ups
You train: The arms and the torso
Repetitions: 12 repetitions, 3 passes
Because exercising with electricity is hard enough, women's push-ups are guaranteed to do in the beginning. Those who feel fit enough can also do normal push-ups.
- Kneel on the exercise mat.
- Place your hands under your shoulders. Stretch the arms through.
- Lean forward and take your feet off the floor.
- In the starting position, tense your body firmly.
- Now let yourself sink forward in a controlled manner. Angle your elbows at the same time.
- Attention: The belly must not sag - body tension!
- Then push yourself back to the starting position.
You can't do push-ups? Learn them here!
Swing arms
You train: The arm muscles
Repetitions: 12 repetitions, 3 passes
Angle arms also disappear very quickly with EMS exercises.
- The starting position is a squat.
- Stretch the right arm up and the left arm down.
- Tense the muscles and swing the right down and the left up.
You need to do this exercise very slowly.
Side lunge
You train: the leg and pom muscles
Repetitions: 12 repetitions, 3 passes
- You start in an upright position.
- Take a wide step to the side with your left leg.
- Lean to the left so that the right leg is extended.
- The knee of the left leg should not protrude above the tips of the toes.
- The tips of the feet point forward.
- Hold this position for 3-5 seconds before returning to the starting position.
- Do this exercise 12x first on the left side, then 12x on the right = 1 pass.
These are the most effective exercises against angled arms!
Quadruped stand
You train: The abdominal and back muscles
Repetitions: 12 repetitions, 3 passes
- You start by squatting down on the mat. Place your knees under your hips.
- And the stretched arms under the shoulders.
- Now lift your right arm and left leg from the floor. Stretch them through.
- Pull the elbow and knee together.
- And stretch again.
Bring arms together in front of the body
You train: The chest and arm muscles
Repetitions: 12 repetitions, 3 passes
For this exercise, you can either do a lunge or squat like a squat.
- Tighten the abdomen.
- Raise your arms. So that the elbows and hands are at about shoulder height.
- Very slowly bring the palms together in front of the body.
- Hold this tension for 5 seconds before releasing and opening your arms again.
- Briefly relax and squeeze together again.
Plank
You train: trunk and arms
- Lie down on the exercise mat.
- Place your elbows under your shoulders.
- Tighten your abdomen and lift your body off the floor.
- Now you touch the floor only with your arms and the tips of your toes.
- Hold this position for at least 30 seconds. 3 repetitions.
If this is too easy for you, you can also do the forearm support with only one leg. Simply lift the second leg off the floor. But make sure that your hips remain stable.
Wow! These 12 exercises strengthen your torso!
Crunches
You train: The abdominal muscles
Repetitions: 12 repetitions, 3 passes
- When you are lying on the exercise mat, put your legs up.
- Cross your arms in front of your body.
- Using the strength of your abdominal muscles, straighten up so that your head and shoulders leave the mat.
- The back remains on the mat throughout the exercise.
- Lower the head again - without putting it down. And lift it again.
Crunches or sit ups - Which is better?
The scale
You train: The back and balance
Repetitions: hold 20 seconds per side, 3 passes
- You start in the quadruped position.
- Stretch through the right arm and left leg.
- Tighten your abdomen so that you don't make a hollow back.
- Hold this position. After 20 seconds, change sides.
Tip: If your knee hurts when you lay on it, use a thick exercise mat or balance pad.
What you can do if the workout is not intense enough for you
You have several options. Either turn up the intensity of the machine or get some tools.
Especially for trunk exercises, aids make a lot of sense.
So instead of doing normal planks, you can use an exercise ball to help you. Put your arms on the ball instead of on the floor. This is already mega strenuous without the EMS system. And even more so with it.
For more training effect in the legs, you can do squats on a balance board. Or put your legs in a Sling Trainer* plug.
For arm exercises support you therabands or Minibands*. But also the Sling trainer*. Lightweight medicine balls are also very effective.
See what you can find at home. You can make every single exercise much more intense with very simple equipment.
How often you should do EMS training
Of course, it depends on what your goal is. Do you want to build muscle? Lose body fat? Or simply do something about your back pain?
You can do EMS exercises as often as your regular workout.
However, as a total beginner, 1x per week for 20 minutes is enough.
Increase slowly and listen to your body again. You should not train with very strong muscle soreness.
However, because the Stimulus Storm workout is very intense for the body, you need to plan enough rest. There should be at least 24 hours between workouts. Better 48 hours. But this also depends on how well trained you already are.
Do you have sore muscles? Very many EMS devices have their own program for this. It is usually called regeneration or massage.
In contrast to the intensity of normal training, the current pulses are much lower. You only feel a very slight tingling sensation.
How to combine EMS exercises with your regular workout
Of course, you don't have to switch completely to EMS. The current training can be combined very well.
Especially if you do not have your own EMS set, a combination makes sense. Otherwise it can quickly become very expensive.
Increase the performance
Only for very well trained!
If you want to improve your performance, you have two options. Either you train in addition to the EMS exercises also normal exercises. For example, 2x per week EMS and 2x normal workout.
Or you can combine them directly during a single workout.
This means that you put on the EMS electrodes before or after your normal workout.
What are the benefits? With EMS you can target the deep muscles that are often neglected in normal workouts.
Or you can pay extra attention to a specific muscle group. The buttocks and thighs are good candidates for this.
EMS during injury breaks
The EMS system actually comes from physiotherapy. Here it was initially used for injuries to quickly get fit again.
Even today it is often used for this purpose.
If you have a sports injury and are not allowed to train, an EMS device can help. If you are absent from training for a long time, it happens quickly that the muscle mass is degraded.
Attention: Do not do EMS exercises if you have injured bones or joints!
After injury breaks, electrostimulation can help you get ready to train again faster.
Choose the right program for this and consult with a doctor.
Warm up or regeneration
You can also use EMS for warming up. The current pulses activate the muscles and make them ready for the workout.
Good EMS systems have a special warm-up program. It stresses the muscles only very slightly and prepares them for the upcoming load.
However, this usually only makes sense if you use adhesive electrodes. Slipping into a suit just for the warm up is a bit excessive.
What is suitable for warm up is of course also suitable for cool down and regeneration. Did you know that regeneration begins directly after exercise? Here you can hook with EMS.
The recovery and massage programs promote blood circulation and can help you remove toxins faster. In addition, the muscles are relaxed and you immediately feel a little more rested.
Our conclusion
20 minutes of EMS exercises are just as effective as an hour of intensive strength training. It is worthwhile to put on the electrodes in between and start training. Don't overdo it at first, the muscle soreness will be strong enough even at low intensity! :)
Have an intense workout!
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