5 Exercises You Can Do with EMS Machines for Muscle Strength

Adding an EMS machine to your workout can increase both muscle strength and recovery. The way EMS works is the machine will send electrical impulses through the electrodes which sit on the skin over the muscle group. EMS machine stimulates the muscle and forces it to contract and relax. This can be helpful in the fitness industry as you can increase the strength of contraction while you exercise.

Working out with EMS is a great way to build muscle more efficiently. In this blog, we will go over 5 different exercises that can be enhanced with the use of an EMS machine. 

1. Squats 

Squats are one of the most popular exercises for building strength in the lower body. This exercise targets most of the major muscle groups in the lower body such as the quadriceps, hamstrings, and glutes. When adding EMS to your squat exercises you will need to attach the electrodes to the muscle group you wish to enhance most. 

Typically people will attach the EMS to the quadriceps. Then you will need to set the EMS machine to a comfortable level of intensity ensuring you are not at too high of a level that may be uncomfortable. Once that is all set up you can begin your exercise ensuring that you are performing the squat with proper posture and form. 

EMS will stimulate the deeper muscle fibers to engage them, as sometimes they may not be fully engaged. Adding the EMS machine helps improve muscle recruitment which in turn increases muscle strength. If used over time this can help develop the muscles of the lower body. 

2. Lunges 

Lunges are an exercise that also targets the large muscle groups of the lower body. Adding EMS to this exercise assists in muscle recruitment and increases muscle activation. Similar to the squats, most people will apply the electrodes to the quadriceps and sometimes the hamstrings as well. For lunges, a moderate intensity is needed to make an impact. Begin the exercise ensuring you are performing it with the correct form. 

As you step into the lunge the EMS machine will send the impulses into the muscle group, engaging them more. Lunges are a great exercise for the lower body which can be enhanced with both added weights as well as EMS. EMS will accelerate muscle strength and growth. 

3. Planks 

Planks are an exercise that is used to strengthen the core muscles. Adding EMS to this exercise will add extra intensity to the workout, making it easier to build core strength. One will attach the electrodes to the abdominal muscles and obliques. You will set the intensity to low and build up over time. It is not recommended to start on a high intensity for EMS for core exercises as the sensation may feel odd at first. 

Proceed into the proper plank position and hold for the desired amount of time. The electrical stimulation will help contract your core muscles, helping them work harder than without them. The EMS machine will target the deeper muscles in the core to increase the muscles’ engagement from the deeper muscles. This will help improve posture, build endurance of the core and low back muscles as well as strengthen them. 

4. Push-ups 

Push-ups are considered to be one of the best exercises for increasing upper body strength specifically targeting the chest, triceps, and shoulders. Adding EMS to push-ups will aid in muscle activation and recruitment, which is especially beneficial for those who are just beginning. Place the electrodes on your chest, triceps, or shoulders and use a moderate intensity level for this exercise.

Start your push-up series when you are ready and be sure you are using proper form. The EMS machine will trigger stronger muscle contractions while you perform each push-up. EMS will increase the intensity of the push-up to recruit more muscle fibers in the upper body. 

5. Leg Raises 

Leg raises focus on the lower abdominal muscles as well as the hip flexors. When you attach the electrodes you will want to be sure to place them over the lower abdomen and you can even place them on the hip flexors. Using a low-moderate level of intensity is best for this exercise depending on your tolerance level. 

Start the exercise once you are ready and ensure you are performing correctly to not place any stress on your lower back. EMS will boost the intensity of this exercise by stimulating the deeper muscles within the lower abdominals. This will significantly help build definition in the lower abdomen. 

If you have an EMS machine online that has multiple channels you will be able to target more than one muscle group when doing exercises like the ones described above. Be sure to start slowly as you incorporate EMS into your routine. EMS can also be used after your workouts to aid in recovery! By incorporating EMS into your routine you will activate deeper muscles and get more efficient muscle growth!

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