EMS vs TENS: Can They Give You a Six-Pack?

Can TENS or EMS help with building abs?

When it comes to getting six-pack abs, there's a lot of noise especially with fad diets, miracle workouts, and devices promising effortless results. But behind all the hype, the truth is pretty straightforward: developing visible abs comes down to consistent training, smart nutrition, and body fat management. This guide cuts through the clutter and focuses on what actually works, whether you're just starting out or refining your routine.

What is EMS? 

You’ve probably seen EMS devices marketed as an easy way to tone your abs without a single crunch. While EMS can support your training by engaging muscle fibers, it’s not a magic solution on its own.

If you’re serious about integrating EMS into your routine, it works best alongside actual workouts. Some gyms offer sessions with certified EMS trainers who can help you combine muscle stimulation with functional exercises and proper nutrition. You can also use EMS at home, but just make sure you understand how to use it safely and effectively.

Think of it as a tool to support your training, not replace it.

EMS Machines stands for Electrical Muscle Stimulation. It’s a technology that uses low-level electrical impulses to cause your muscles to contract. These impulses are delivered through electrodes placed on your skin, usually over major muscle groups.

When you work out naturally, your brain sends electrical signals to your muscles to make them contract. EMS mimics this process, except the signals come from an external device instead of your brain. This can enhance the recruitment of muscle fibers, including the deeper ones that are often hard to target through regular workouts.

Here's what an EMS Machine can do: 

• Strengthen Muscles: By simulating muscle contractions, EMS can help maintain or increase muscle tone, especially during rehab or injury recovery. 
• Supporting training: Sometimes EMS can act as a supplement, to enhance or improve ones strength training, recovery from a harsh workout or activating specific muscles before a workout. 
• Reduce DOM's: Low intensity EMS therapy can promote blood flow, reduce muscle soreness after an intense exercise. 
• Can Improve Neuromuscular Control: EMS can be used in physical therapy also, helping retrain muscles after injury or surgery. 

Few things that you may need to know: 

• EMS will not burn fat on it's own, this will go hand in hand with your calorie deficit, diet and exercise. 
• It cannot replace real workouts, but it will be a helpful add-on to your overall work. 
• Highly recommend reading the instructions prior to use, especially if you're new to this or using it for rehabilitation. 
  
  

What about TENS?

You’ve probably seen a TENS machine before, those controls or modules with sticky pads and wires that send tingling pulses into your skin. But what exactly are they for?

TENS stands for Transcutaneous Electrical Nerve Stimulation, and it’s mainly used to manage pain. Unlike EMS (which works your muscles), TENS targets your nerves to help you feel better when you’re sore, tight, or dealing with a minor injury.

What does it do? 

A TENS unit sends low-level electrical signals through your skin to the nerves in a specific area. These signals can block pain messages from reaching your brain and may help your body release endorphins, the natural feel-good chemicals that ease discomfort and general pain. 

People who typically use TENS Machines: 

• Sore muscles after training
• Lower back or joint pain
• Tightness or possible tension from overuse or stress (muscles)
  
• Chronic pain relief (arthritis, sciatica or similar) 
  

What is the difference between TENS and EMS Machines?

Found out more: What's the difference between EMS and TENS Machines

What workouts help you with abs? 

Here are a few effective exercises to target your abdominal muscles. These can be mixed into your weekly workouts and don’t require fancy equipment.

1. Plank - A fantastic overall core strength workout. Keep your body straight, engage your core and hold as long as you realistically can. 
2. Russian Twists - Builds rotational strength but also starts to work on those love handles. Keep it super controlled and don't get carried away with building momentum, keep it slow and steady to feel a proper burn. 
3. Spider Crawl - A quality movement when looking to build abs, as it targets not one but multiple muscle groups. 
4. Elbow to Knee - Another real burner when done for more than 30-40 reps, as it encourages rotation of your core, but also similar to Russian twists when burning away those love handles.

Do not skip your Cardio Workouts 

While strength training, especially when building your abs - cardio is one of those workouts that can help shed some additional unwanted fat to help reveal fruits of your labour. 

• Rowing - A low impact but super high effort workout, very good for beginners and advanced gym-goers. Doing this for 10 minutes after every workout will work wonders. 
• Jump Rope - A typical favourite amongst those looking to shed some weight around the waist. 
• Swimming - Doing around 20 laps in a decent sized pool after a heavy or intense workout is fantastic, especially for helping build or shed some weight to show your abs off. 
• Stair Climber - Equipment that is forgotten about, but the stair climber is fantastic for helping build abs. 
  

HIIT Workouts 

If you’re short on time but want results, HIIT (High Intensity Interval Training) is worth exploring. It alternates between short bursts of intense effort and rest, which helps burn fat while preserving muscle.

You can structure your HIIT workout like this: 

1. Complexes: Barbell Squats, Deadlifting, Push Presses, Row in sequences 
2. Heavy Lifting Intervals: Sled Drags, Yoke Walks, Log Lifting

Just remember, don't go after intensity if your form or techniques suffers. If you begin to see a poor technique in the mirror, you stop. Otherwise you will risk injury. 

Nutrition is vital to building abs

Here is a simple list of foods to help fuel your workouts, but more importantly help you recover properly.

Protein Rich Foods 

1. Whey Protein - Can buy this from most online retailers, fantastic for pre-workout or after workouts, helping with muscle repair.
2. Soy Protein - A plant based option for those looking to support endurance.
3. Cod - High Protein, Low Fat and rich in magnesium. 
4. Tofu - Super easy to digest and mineral rich. 
   
5. Chicken Breast & Lamb - Fantastic source of niacin, selenium and zinc. 

Things to typically avoid

• Sugary drinks
• Refined carbs
• Processed foods
• Deep fried foods
  
  

What you need more of: 

• Plenty of water - Staying hydrated is critical for digestion, recovery and your overall performance. 
• Healthy fats - Look into healthy fat foods like; dark chocolate, avocados, olive oil, nuts and even fatty fish. Of course, these will need to be consumed in moderation. 
• Fibre rich foods - Eating specific types of foods to stay full for long, such as: whole grains, veggies and legumes. 
• Post-Workout - Eating sweet potatoes, fruits, jasmine or basmati rice to help restore energy lost in the workout.