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This article was co-authored by Monica Morris and by How.com.vn staff writer, Jennifer Mueller, JD. Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.
This article has been viewed 65,068 times.
If you wish you had the "rock hard abs" you see in action movies and on fitness websites, the ab stimulator might seem like a quick and easy shortcut. The good news is, these devices can increase the strength, tone, and firmness of your abdominal muscles — at least temporarily.[1] For best results, use your ab stimulator in combination with a healthy diet and a regular workout regimen that includes a few cardio sessions each week.
Things You Should Know
- Wash the skin where you want to apply the ab stimulator, attach the gel pads to the electrodes, and place the ab stimulator on your abdominal muscles.
- Start on the lowest possible setting, and take a seat. The initial muscle contractions may catch you off guard.
- Remove the stimulator after 10-12 minutes and increase the intensity every 5 to 10 sessions.
Steps
Read the instruction manual before using your ab stimulator. When you unbox your ab stimulator, sit down and read through the instructions carefully. These will provide additional warnings that are specific to that product and tell you how best to use it.[2]- Since each product is designed a little differently, you should still read the instruction manual, even if you've used a different ab stimulator before.
Install batteries in the device. Although some ab stimulators can be charged at the outlet, most work on battery power. The instruction manual will tell you what size batteries you'll need. You might need a small screwdriver to remove the cover so you can put the batteries in.[3]- It's usually a good idea to remove the batteries when you're not using your ab stimulator to avoid draining them too quickly and prevent the device from accidentally being turned on.
- Some devices come with rechargeable batteries. Plug your device in to charge it fully before using it for the first time.
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Wash the skin where you want to apply the ab stimulator. If you're not fresh out of the bath or shower, wash off your skin with soap and warm water, or wipe with a cloth dipped in rubbing alcohol. Make sure your skin is thoroughly dry to ensure good contact between your skin and the electrodes.[4]- After washing your skin, don't apply any lotion or oil. It may interfere with the contact.
Attach the gel pads to the electrodes. Wash your hands before touching the gel pads to avoid introducing any bacteria. Peel off the backing and apply the gel pads one at a time, making sure to center them properly over the electrodes.[5]- Don't use any lotion on your hands, which can transfer to the gel pads and interfere with its ability to stick to your skin.
- Although you'll have to touch the gel pads to affix them to the stimulator, try to limit your contact so you don't hamper their ability to stick to your skin.
Place the ab stimulator on your abdominal muscles. Align the ab stimulator so that the gel pads are positioned directly on the muscles. Press the gel pads into your skin, then release slowly to make sure they've adhered properly. Each device is configured differently, so check the instruction manual for diagrams that show you how to correctly position your device.- If the gel pads won't stick at first, wipe your skin with a cloth doused in rubbing alcohol, dry it thoroughly, then try again. Residual moisture on your skin might make it difficult for the pads to stick.[6]
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Start on the lowest possible setting. Most ab stimulators automatically start at the lowest setting when you turn them on. At least the first time you use your stimulator, take a seat before you turn it on to give yourself more stability. The initial muscle contractions may catch you off guard.[7]- Make sure you know how to turn the stimulator off and how to adjust the settings while it's on your body, just in case you have to change them.
- If the stimulator feels uncomfortable or painful, or if you develop a cramp in your abdominal muscles, turn it off immediately and remove it from your body.
Remove the stimulator after 10-12 minutes. Leaving the stimulator on for longer periods of time can cause cramps and skin irritation, especially if you've just started using the device. When you take off the stimulator, wipe down the pads and store the device as described in the instruction manual.[8]- Between uses, you might want to also remove the batteries for added safety.
- Even when it's turned off, keep your stimulator out of reach of children.
Increase the intensity every 5 to 10 sessions. Using a higher intensity before your muscles are ready for it can lead to shock and cramping. Even if you're relatively fit, starting at the lowest intensity is usually best. Gradually upping the intensity helps you avoid cramping and muscle soreness.- Increase the time you use the ab stimulator following the same schedule. You might want to stagger the time increase and the intensity increase so you have at least one shorter session at a higher intensity before increasing the time. For example, you might do 5 10-minute sessions at light intensity, then raise the intensity to moderate for 2 sessions, then increase the length of your session to 15 minutes.
Combine ab stimulator sessions with regular exercise. Diet and exercise are the best way to achieve the toned midsection of your dreams. The ab simulator works best when you also do exercise, particularly cardio exercise, to help trim down and build your core muscles.[9]- Despite advertising claims to the contrary, you won't get a six-pack from ab stimulator sessions alone, no matter how long or intense those sessions are. Even the instruction manuals recommend that you use the product in conjunction with a diet and exercise plan.
Keep using the stimulator for a few months to get noticeable results. Ab stimulators provide only a mild workout for your muscles. Although it's better than nothing, and although it does specifically target your abs, you're not going to notice a difference right away.- After at least 2 months, you will likely notice a difference in abdominal strength and endurance as well as the appearance of your midsection.[10] You just have to keep with it, as you would with any fitness regime.
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Compare several different branded devices online before you buy. When you compare devices, don't just look at the advertising claims or the extra features. Look at the reviews from people who've used the device. You might also search the brand name on the internet to see if it has come up in news reports.[11]- Some brands, including AB Energizer, AbTronic, and Fast Abs, have been charged with making false claims in their advertising because they claimed their devices would get you washboard abs without exercise.[12]
- Compare overall quality as well as price. Cheaper devices might not be as safe or as effective.
Look for a regulatory agency label on the product. Because ab stimulators are considered medical devices, they are typically regulated under federal law. Regulatory agencies, such as the FDA in the US, inspect these devices to ensure that they meet the applicable standards for safety and effectiveness. If approved, they'll have a label on the packaging and in their marketing materials.[13]- Just because a device has been approved, that doesn't mean that it will work for you or that you'll get the result you want. It simply means that the device is relatively safe and less likely to harm you.
- In the US, as of 2020, there are 2 devices approved by the FDA, both manufactured by Bio Medical Research Ltd.: the Flex Belt and the Slendertone.[14]
- Avoid devices that haven't been inspected or approved for use. While you might be able to save a few bucks, you also risk being injured while using a device that isn't safe.
Evaluate the features each belt offers in light of your fitness goals. When you first start out, you'll likely be using the lowest intensity levels, but as you progress, you might find you want more variety. Different brands have different intensity levels, programs that automatically vary intensity, rechargeable batteries, and other features that might appeal to you.[15]- For example, the Slendertone has a smartphone app you can download to track your ab stimulator sessions and program different workouts. As of 2020, it's the only ab stimulator with this feature, so that's the one you want if having that connectivity is important to you.
Choose the device that best fits your body. Measure your waist to make sure the ab stimulator will fit you. Some companies offer extensions if your waist size is larger than the maximum size offered by the standard products.[16]- If you've already started a weight loss program and your favorite device won't fit you, it can be a good thing to work toward. Revisit it in a few months and see if it works.
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Expert Q&A
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- QuestionWhat are the cons of abs stimulator?
Monica MorrisMonica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.
ACE Certified Personal TrainerThe before and after pictures can be a bit misleading. Ab stimulators can make you look really defined and pumped up, but the effect goes away a little while after you take off the stimulator.
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Tips
- If you're going for that elusive 6-pack, you'll likely get much better results from your ab stimulator if you're using it in conjunction with regular exercise and a healthy diet.[17]Thanks
- Ab stimulators can go through batteries pretty quickly, so if yours takes disposable batteries, make sure you have plenty on hand.Thanks
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Warnings
- Consult your doctor before you start using an ab stimulator, especially if you're currently receiving treatment for a chronic medical condition or have an implanted medical device, such as a pacemaker. There've been reports of ab stimulators interfering with their operation.[18]Thanks
- Most electronic muscle stimulators are designed for use in a physical therapy context under the direction of a licensed healthcare professional who is trained in the use of these devices.[19]Thanks
- Injuries, including shocks, burns, bruising, and skin irritation, are possible if your ab belt is not worn or used properly.[20]Thanks
- Don't use your ab stimulator near water or in a moist environment, such as a bathroom. Moisture could harm the device or cause electrical shock.[21]Thanks
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References
- ↑ https://www.fda.gov/medical-devices/consumer-products/electronic-muscle-stimulators
- ↑ https://cdn4.sharperimage.com/si/pdf/manuals/206098.pdf
- ↑ https://cdn4.sharperimage.com/si/pdf/manuals/206098.pdf
- ↑ https://cdn4.sharperimage.com/si/pdf/manuals/206098.pdf
- ↑ https://cdn4.sharperimage.com/si/pdf/manuals/206098.pdf
- ↑ https://cdn4.sharperimage.com/si/pdf/manuals/206098.pdf
- ↑ https://cdn4.sharperimage.com/si/pdf/manuals/206098.pdf
- ↑ https://cdn4.sharperimage.com/si/pdf/manuals/206098.pdf
- ↑ https://cdn4.sharperimage.com/si/pdf/manuals/206098.pdf
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880086/
- ↑ https://powerliftingbelts.org/best-ab-belt/
- ↑ https://www.ftc.gov/news-events/press-releases/2002/05/ftc-charges-three-top-selling-electronic-abdominal-exercise-belts
- ↑ https://www.fda.gov/medical-devices/consumer-products/electronic-muscle-stimulators
- ↑ https://powerliftingbelts.org/best-ab-belt/
- ↑ https://powerliftingbelts.org/best-ab-belt/
- ↑ https://powerliftingbelts.org/best-ab-belt/
- ↑ https://www.healthyway.com/content/cinching-it-up-do-ab-belts-really-work/
- ↑ https://www.fda.gov/medical-devices/consumer-products/electronic-muscle-stimulators
- ↑ https://www.fda.gov/medical-devices/consumer-products/electronic-muscle-stimulators
- ↑ https://www.fda.gov/medical-devices/consumer-products/electronic-muscle-stimulators
- ↑ https://cdn4.sharperimage.com/si/pdf/manuals/206098.pdf
About This Article
ACE Certified Personal Trainer
This article was co-authored by Monica Morris and by How.com.vn staff writer, Jennifer Mueller, JD. Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques. This article has been viewed 65,068 times.
Co-authors: 4
Updated: May 6, 2024
Views: 65,068
Categories: Upper Body Strengthening and Toning
Thanks to all authors for creating a page that has been read 65,068 times.
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