EMS exercises for at home: your power workout with Antelope

EMS exercises for at home: your power workout with Antelope

Are you looking for EMS exercises to do at home and want to really work up a sweat with an effective full-body workout? Then our power workout is just the thing for you! Thanks to the use of EMS, the exercises for your stomach, legs, bottom, back and arms are short and intense at the same time.

A young woman with curly hair performs a sit up on a sports mat in Antelope's EMS suit. She has brought her left leg to her right and looks focussed.

How EMS works with Antelope

Normally, muscle contractions are triggered by electrical impulses sent by the brain. In the case of EMS, these come from outside. The electrical signal is generated by an external power source, the booster. The electrical signal is transported to the muscle via conductive material, which is processed in the EMS textiles from Antelope, and triggers a contraction there. Find out more about how EMS works here.

With the Antelope EMS textiles and the Antelope Go app, you have a choice of over 40 EMS programmes to suit your individual needs. You can easily customise the electrical muscle stimulation yourself.

Your power exercises for at home

In our power workout, we show you effective EMS exercises that you can do at home - or wherever you are. All you need is your Antelope EMS textile, your booster and the Antelope Go app. You don't need any other equipment, as you train exclusively with your own body weight during this workout. If you wish, you can prepare a fitness mat or a towel for the exercises on the floor.

What you should consider before and after EMS training

Before you start EMS training, please check whether you can rule out our contraindications - if so, nothing stands in the way of your EMS training!

We also have a few tips for you before you start training:

Drink enough water.
Start with a warm up.
Train for a maximum of 20 to 30 minutes.
2 to 3 sessions per week are enough.
Listen to your body and know your limits.

We have put together some more training tips for you here.

Our EMS exercises for your workout at home

Jumping Jacks

Jump from a standing position into a slight straddle and pull your arms over your head at the same time. Then jump back to a standing position with your shoulders narrow. Bring your hands together behind your back. Now return to the starting position. Perform this change quickly and complete 15 repetitions.

Knee Hub

Stand with your feet hip-width apart. In quick movements, pull your knees upwards alternately at a 90 degree angle so that you are running on the spot. Swing your arms with you. Repeat the movement 15 times per side.

Squats

Place your feet hip-width apart, make sure you have a firm stance and keep your shoulders back. Your knees point slightly outwards. Now come into a 90 degree squat. Make sure that your knees are in line with the tops of your feet. Push yourself back into the starting position while tensing your leg and gluteal muscles.

Deadlifts

Stand with your feet hip-width apart and imagine you are gripping a barbell with your hands at shoulder width. Your knees are initially over your heels and your lower legs are parallel to the floor. The weight is on your heels and your back is straight. With your arms outstretched and your hands on the imaginary barbell, the aim now is to raise your body upwards using body tension. To do this, stretch your legs. Then repeat the whole exercise three times for 15 repetitions.

Side Lunges

Stand with your feet hip-width apart on the floor. Take a big step to the left with your left leg so that you bend your left knee. Both toes point in the same direction. Your right leg remains straight. Make sure that your hips do not tilt forwards. Then push off with your left foot to return to the starting position. Then switch sides. Repeat three times with 15 repetitions on each side.

A man performs Plank Shoulder Taps in the Antelope EMS suit in his home.

Plank Shoulder Taps

Get into a plank by placing your hands hip-width apart on the mat and stretching your arms. Tense your entire body. Now tap your right shoulder with your right hand. Then return to the starting position and repeat with your left hand on your left shoulder. Repeat this exercise 3 times for 45 seconds each time.

Side Plank

Lie on your right side and position your right elbow directly under your right shoulder. Your hand points in the direction of your gaze and your legs are crossed. Now tense your body and hold this position for 20 seconds before switching sides. Repeat 3 times on each side.

Cool Down

Stand with your feet hip-width apart on your mat and slowly rotate your hips in large movements to lower your body. Repeat this movement 15 times.

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