Do Ab Stimulators Work? Here’s How They Stack Up Against Exercise
Key takeaways:
An ab stimulator is a device that uses electrical pulses to make the abdominals contract.
It may slightly strengthen abdominal muscles, especially while recovering from an injury or illness. But an ab stimulator won’t give you a ripped midsection or help you lose weight.
You can lower your risk of shock and burns by choosing an FDA-approved ab stimulator.
Ab stimulators have become a popular wellness tool. The wearable device uses electrical pulses to contract your abdominal muscles. Many people purchase them to tone their abs, burn fat, and achieve other fitness goals. But do ab stimulators work?
Find out what experts say before you strap on an ab stimulator and skip your next core workout.
How do ab stimulators work?
An ab stimulator is an electrical muscle stimulator, or EMS, a device that engages your muscles without any effort on your part.
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That might seem impossible, given how much work it takes to contract your muscles while exercising. For example, you voluntarily contract your abdominal muscles to hold a plank.
"In contrast, ab stimulators work by forcing target muscles to contract using a variety of electrical impulses,” said Emily Booth, a NASM-certified personal trainer and master instructor.
These small pulses go through the skin, making muscles repeatedly contract.
Some ab stimulators are worn around your torso like a belt, while others come as pads you stick to your midsection.
What are the benefits of ab stimulators?
Ab stimulators trigger muscle contractions that are designed to mimic exercise. But an ab stimulator can't replace a good old-fashioned workout, no matter what it promises. Like most things that seem too good to be true, it won’t help you get washboard abs or lose weight, said Booth.
Those goals require regular exercise –– including cardio and strength-training –– and a balanced diet. But remember, change doesn't happen overnight. Experts recommend gradual weight loss, around 1 lb to 2 lb per week. Focus on adopting healthier habits, such as eating more fruits and vegetables, and managing stress.
Want stronger, more defined abs? These core-strengthening moves are a great place to start.
Dealing with diastasis recti? Targeted exercises may help correct abdominal separation.
Starting a weight loss plan? Check out these science-backed tips to boost weight loss.
That said, there are some benefits of ab stimulators. An ab stimulator can be useful for people who struggle with traditional exercise. If you're injured, have back pain, or a weak core, it may help rebuild strength and endurance, said Booth.
Support rehabilitation
EMS tools teach muscles to respond to signals that make them contract. That can make them useful for people recovering from injuries or conditions. In these instances, muscles may be weak and unable to contract on their own. An ab stimulator can help retrain the muscles to fire.
“The best case for using one of these devices is for individuals who, due to injury or limited mobility, are unable to do anything else,” Booth said.
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For example, research suggests an ab stimulator can help treat diastasis recti. This condition, often seen in postpartum people, occurs when the abdominal muscles separate. It can cause core weakness and back pain, making it difficult to lift objects.
A small study found that using an ab stimulator and doing ab exercises helped women with diastasis recti recover. They had more abdominal strength than women who only did targeted exercises.
But talk to a healthcare professional before using ab stimulators, especially if you have an injury or illness.
Preserve muscle mass, strength, and function
Physical therapists and other medical professionals may also use EMS devices to help prevent muscle loss as people recover.
Contracting your muscles through physical activity helps build or maintain muscle mass. But you might not be able to do that while healing from an injury or illness. An EMS can help keep your muscles active, maintaining size or strength, when you can't exercise. A 2022 review found that EMS helped prevent muscle loss in older adults who’d had a stroke.
Limited research suggests that ab stimulators may help strengthen ab muscles over time. But there’s no evidence that this alone will define your midsection, shrink your waistline, or help you lose weight.
Relieve muscle pain
Ab stimulators and other EMS tools also boost blood flow, which may reduce pain and promote muscle recovery. In one review, researchers tested various electrical stimulation tools. They found that 10 of the 13 devices provided minor pain relief in various groups of people.
What are the risks of ab stimulators?
Ab stimulators can be useful for some people. But some stimulators, especially those that aren’t FDA-approved, carry risks, including:
Shock
Burns
Bruising or skin irritation
Pain
Interference with medical devices like pacemakers
Talk to a healthcare professional before using an ab stimulator if you:
Have a pacemaker, defibrillator, or other implanted medical device
Have epilepsy or other conditions
Are pregnant
Are recovering from an injury or surgery
If you decide to try an ab stimulator, look for one that’s FDA-approved. Companies must meet specific requirements before they can sell their product. Those that aren’t FDA-approved may not be as safe or effective.
The bottom line
An ab stimulator uses electrical pulses to make the abdominal muscles contract. The device is often used to help people recover from injuries and surgeries. It's been shown to preserve muscle mass, strength, and function as people heal. But it isn't a shortcut to defined abs or weight loss.
Talk to a healthcare professional before using an ab stimulator, especially if you’re pregnant or have epilepsy or a pacemaker. If you get the green light, look for FDA-approved ab stimulators.
Why trust our experts?
References
Abdelaziz, A, et al. (2021). A randomized controlled trial to evaluate the effect of abdominal electrical muscle stimulation on abdominal wall restoration in postpartum women. Journal of Clinical Gynecology and Obstetrics.
Allen, C. B., et al. (2023). Do electrical stimulation devices reduce pain and improve function?—a comparative review. Pain and Therapy.
Centers for Disease Control and Prevention. (2023). Steps for losing weight.
Dirks, M. L., et al. (2014). Neuromuscular electrical stimulation prevents muscle disuse atrophy during leg immobilization in humans. Acta Physiologica.
Hwang, U., et al. (2023). Effect of electrical stimulation training and detraining on abdominal muscle function. Journal of Back and Musculoskeletal Rehabilitation.
Kamel, D. M., et al. (2017). Neuromuscular electrical stimulation and strength recovery of postnatal diastasis recti abdominis muscles. Annals of Rehabilitation Medicine.
Shin, H. E., et al. (2022). Therapeutic effects of functional electrical stimulation on physical performance and muscle strength in post-stroke older adults: A review. Annals of Geriatric Medicine and Research.
U.S. Food and Drug Administration. (2017). Electrical muscle stimulators.
