EMS for Abdomen, Legs, Buttocks: Targeted workout in just 20 minutes

A flat stomach, slim legs and a firm buttocks - for many people, this is the goal and motivation for fitness training. With modern EMS systems, you can achieve this goal much faster than with conventional abdominal-leg butt exercises: Electrical training impulses increase the effect of your workout and thus quickly ensure visible success.

You'll find out how this works and which exercises the fitness experts at myostyle particularly recommend in the following text.

Whether at home or in the studio: Your workout is now always where you are

The abbreviation EMS stands for Electrical Muscle Stimulation, i.e. a workout in which your muscles - in addition to the conventional workout - are stimulated with electrical impulses. The resulting muscle contractions intensify the effect and quickly create visible results.

Abdominal-leg butt training allows you to take full advantage of the EMS system:

• Selected muscle groups can be stimulated specifically - depending on the setting, the training pulses can stimulate only one area or several areas at the same time.
• The deep muscle layers, which are otherwise difficult to reach, can be effectively activated.
• Allows triple action for effective body shaping - Cardio, Fat Loss and Skin Tightening.

Buying your own EMS suit also gives you 100% flexibility: You can train anytime & anywhere, and are no longer bound to the location & opening hours of an EMS studio.

These are the most popular workouts with EMS for Abdomen, Legs and Buttocks

Whether sit-ups, squats or mountain climbers - abdominal-leg butt training combines various exercises to address all relevant muscle groups. And of course, you can also perform your favorite exercise from conventional training in the EMS suit.

Need a little inspiration? In the following, we would like to introduce you to some classics for Abdomen, Legs and Butt. Or simply choose the abdominal-legs-buttocks program in the myostyle Smart App: Here you'll find a complete workout with clear video instructions!

Quick and effective while Standing: We recommend these exercises

There are many effective exercises that train the muscles of the Abdomen, Legs and Buttocks that you can do while standing. Whether indoors or outdoors - all you need is your EMS suit and some free space. Our recommendation for you: Jumping Jack and Squats in all variations!

Jumping Jacks / as a full body warm-up and endurance workout.

How to do it: Standing upright, legs closed, arms hanging loosely at your sides. Jump into straddle and at the same time bring arms together above the head, then return to starting position.

Popular Variations:

• Step Jack with side step instead of straddle jump, protects knees and nearby people.
• Ski Jack with jumping into a small lunge and lifting the arms in opposite directions.
• Cross Jack, starting from the straddle arms and legs are crossed.

Squats / for strong legs and a toned butt.

How to do it: Stand upright, feet slightly outward, a little more than hip-width apart, flat on the floor. Tighten the core, inhale, move the buttocks down to the back (without bending the back or pushing the knees forward).

Popular Variations:

• Sumo squats with feet more than shoulder-width apart and slightly outwards.
• Jump Squats with high jump from the squat position.
• Squat walk with 1-4 forward and backward steps in squat position.
• Squat sidestep with 1-4 side steps in squat position.

Step onto the mat: Maximize your Abs, Legs, Butt workout

Whether at home on the carpet or in the park on a training mat - with floor exercises you can get your core in top shape. Our recommendations for you: Planks and Mountain Climber, two classic exercises that you can also perform perfectly in the EMS suit.

Planks / forearm support for a flat stomach and stable core.

How to do it: Push-up position, but with the entire forearms resting shoulder-width on the floor. Back straight, feet slightly more than hip-width apart. Hold position horizontally for as long as possible.

Popular Variations:

• Knee Plank as a beginner’s exercise, in this exercise the knees rest rather than the tops of the feet.
• Side Plank with lateral opening or upward rotation, the supporting arm is transverse.
• Up'n'Down Plank with change from forearm support to push-up position with arms extended.

Mountain Climber / for strong legs and abs.

How to do it: Push-up position, back straight, arms shoulder-width apart with hands directly under shoulders, feet a little more than hip-width apart. Then bring one knee to the chest, alternating with a classic jumping movement or more gently without jumping.

Additional tools: Little extra boost for your EMS training

If you want to make your Abdominal-leg butt workout even more intense, you can also integrate fitness equipment such as therabands into your workout. For example, during the pelvic lift - the classic exercise for a toned butt:

• Starting Position - lying on your back, knees bent, feet hip-width apart and flat on the floor. The head should be positioned comfortably, the arms flat next to the body.
• Lift - exhale, tighten the buttocks, then push the hips up over the heels until the body forms a straight line from the shoulders to the knees. Lower and upper legs should form a right angle. Hold briefly and then slowly bring down.
• Variation 1 with Theraband - place the band across the hips and hold with both hands on the floor to create additional resistance during the upward movement
• Variation 2 with Theraband (Loop) - place the band around the thighs just above the knees so that the knees push outwards, increasing the training stimulus in the buttocks

However, most users find that they no longer need any additional fitness equipment after their first workout with the myostyle Smart Suit: The training impulses make the muscles work noticeably harder - without any additional strain on the joints.

Why the EMS workout is great for your connective tissue

EMS training not only affects your muscles, but also your connective tissue: The electrical impulses promote blood circulation and this boosts your metabolism. These are the best requirements to prevent or reduce annoying cellulite.

In addition, there is an additional tightening effect through the muscle building that you can achieve with regular EMS training. Visible results can be seen after just 4 weeks!

With our EMS suit you are training more efficient, rather than harder

Whether it's muscle building, fat reduction or connective tissue tightening - the advantages of the EMS system for your abdominal-leg butt training are obvious! If you think that's impossible to achieve, you should get to know the Ultra EMS system from myostyle:

• With myostyle's innovative Medium-Frequency Technology, you train even more effectively than with conventional EMS systems.
• The wireless design of the myostyle Smart Suit offers you optimal freedom of movement.
• With the myostyle Smart App, you always have your personal trainer by your side.

Want to learn more? Here you can read in detail why our suit is better than the competitors.