Smart and tough: How to strengthen your core in a targeted and efficient way with EMS
A strong core is more than just a nice six-pack. Your torso is the center of all movement — it provides stability, enables power transfer, and protects your spine from overload.
If you want to prevent back pain, improve your athletic performance, or simply become more resilient in everyday life, there’s no way around targeted core training. But what many underestimate: Traditional training and modern technologies like EMS (electrical muscle stimulation) can complement each other perfectly. When used correctly, this combination will get you to your goal quickly and efficiently.
Core training – classic, but make it functional!
Effective core training doesn’t mean “more repetitions” — it means more stability against external forces. Particularly effective are so-called anti-movement exercises, also known as anti-rotation exercises: movements in which your body consciously resists external forces such as rotation, lateral bending, or hyperextension.
Examples include:
- Planks (anti-extension)
- Side planks (anti-lateral flexion)
- Dead Bug (anti-extension and anti-rotation)
- Pallof Press (anti-rotation)
The focus here is not on performing as many repetitions as possible, but on the quality of the isometric work and the conscious activation of the muscles — meaning clean, technically precise execution!
If you combine functional exercises like planks or dead bugs with EMS impulses, EMS works as an effective training amplifier: you train not only the visible but also the functional stability of your core.
“Studies show that EMS-supported training activates deeper muscle groups such as the transversus abdominis significantly more effectively than classic core training alone (Filipovic et al., 2012).“- Source: Filipovic A. et al. (2012). Journal of Strength and Conditioning Research, 26(9), 2600–2614.
When and how EMS should be used effectively
Start the four-part training plan by Dr. Lutz Graumann in the Antelope Go app. To be clear: EMS does not replace traditional training — it intensifies your workout in a targeted way. Ideal are:
- 3–4 EMS-supported core sessions per week in addition to your regular training
- Focus on correct technique and conscious muscle activation
- Important with high training frequency: choose moderate intensity — quality always comes before quantity
Especially during recovery phases or targeted stabilization phases (e.g., during the off-season), EMS unfolds its full potential. If you want to start your core training right away, you’ll find my new 4-day training plan in the Antelope Go app. The plan consists of progressive workouts designed to specifically strengthen your core — completely equipment-free, yet highly effective.
The plan follows the principles discussed:
- focus on functional core stability
- mainly anti-rotation exercises for greater protection and posture
- precisely timed rest periods and controlled progression of intensity
- each workout begins and ends with a 3-minute warm-up and cool-down
Training overview:
- Day 1: Core stability (5-min main section)
- Day 2: Anti-movement (4-min main section)
- Day 3: Dynamic core movement (6-min main section)
- Day 4: Full-body integration (6-min main section)
Afterwards, simply start again at Day 1 — and gradually increase the intensity at your own pace. You can find the workouts in the Antelope Go app under Discover → Antelope. Mark the four workouts as favorites.
Your core deserves your full attention
A strong core is the game-changer for health, performance, and quality of life. An EMS suit is your powerful ally to target even the deep-lying muscles directly through functional training.
Invest consciously in your core: train smart, not just hard.
My tip: start today with a functional core routine — and deliberately include EMS sessions to see progress even faster. Your back, your posture, and your overall energy levels will thank you.
Author of the article
Dr. Lutz Graumann is a physician specializing in sports medicine and nutritional medicine — with a focus on holistic performance optimization.
Further sources: Study by Karl Lorenz Konrad, “The Effects of Whole-Body Electromyostimulation (WB-EMS) in Patients with Non-Specific Chronic Back Pain Compared to a Multimodal Therapy Concept” (2021).
