How to Use a Waist Trainer

  • October 27, 2020
  • / By April Stevens
Person with Toned Waist

With modern methods of weight training, the want for having a perfectly curved body is in high demand. If you go back a little — say 10 to 15 years ago — there wasn’t much emphasis on having a toned body, especially if you were a woman. But nowadays, both men and women are taking it seriously. And perhaps this is why we see a lot of people hitting the gym on a regular basis and proudly displaying their physiques on social media websites.

Person with Toned Waist

But people have busy schedules these days, with every minute accounted for, and thus, look for accessories that could help them get in shape quickly. And this is where corsets, or waist trainers as they are categorized as these days, are making a big comeback. If you have been behind times, waist training has been made popular in the last few years by fashionistas such as the Kardashian sisters who have raved about it consistently.

You can easily find them in women’s clothing stores and they will not cost you a lot of money. They are typically made up of spandex or have wire frames inside and keep the spine straight, a step towards correcting one’s posture. Here is an excellent article about what they are, their history and choosing the correct size for you.

Have you been thinking of getting rid of that extra fat and getting an hourglass figure but not sure how? You will be surprised how quickly waist training can make you look slimmer. And this article will discuss using a waist trainer effectively. But before we get into that we will find out exactly how they work.

Before you start using a waist training, it is important to understand how they work. The principle is simple; wearing a waist trainer generates heat, thereby inducing sweat around your waist area. You can watch it happen for yourself as you workout.

When you are wearing a waist trainer, you will feel the reduction in your waist size quite dramatically and rather quickly; by around 1-4 inches. So imagine what could happen if you were to wear it outside the gym as well. Here are some benefits:

  • As we mentioned earlier, wearing a waist trainer will correct your posture, if you are a sloucher.
  • It makes you look slimmer almost instantly.
  • You will have an instant confidence boost since wearing a waist trainer improves the shape of your body, with no bulges sticking out.
  • If you exercise rather reluctantly, wearing a waist trainer can be a great motivation.

But while these are some benefits, please remember that they come at a price. They certainly should not be considered a replacement for other, conventional means of losing weight, such as dieting or regular exercise. If used improperly, they can cause heartburn and some discomfort.

Properly Using your Waist Trainer

To get consistent results, you would need to start waist training regularly, and that means wearing a waist trainer on a regular basis. What you would need to understand is that they can be made differently and so, it is very important that you pick one according to your requirements.

Woman Holding Tape Measure

Get It Right

Like we said, not all waist trainers are made the same. And hence, you need to be patient while selecting one. You should know that there is a wide variety of them to select from, and you can find out about the best waist trainers for you in this article. There are available in many fabrics and blends and various tightness adjustments. There are contraptions called waist cinchers and there are latex waist trainers.

Also, it is very important that you get the right size. Do not select a size that is too small for you because it is likely to cause you discomfort. You may think that you will achieve your goals quickly, but that is never the case.

If you have decided to buy your waist trainer online from the thousands of available sources, you should read as many reviews as you can before deciding on a particular product. If you have decided to go all the way and wear the waist trainer, you should consider getting the best quality that you can afford.

What Is Your Body Type?

You will need to consider this while selecting a waist trainer. There are many points to ponder upon when you go about this, such as the length, the shape and curve (hybrid, standard, longline or waspie), whether you are a regular size or a plus size, whether you want to go with an overbust or an underbust style, and the kind of fabric you want to go with (cotton, satin, leather, brocade, mesh, satin, PVC and so on).

While buying, you shouldn’t cheat yourself about your natural waist size and measure honestly. Stand upright, do not try to flatten the sides or suck your breath in, and measure as it is.

This way, you are likely to get the right measurement, and would be infinitely more comfortable rather than wearing something that a friend or a dear one suggested (what works for them may not be right for you!) and you will see better results, not to mention your confidence levels would be up.

Wear a Corset Liner

Liners are fabrics that stay between your skin and the waist trainer. This is to protect your skin (if you are trying a brand new corset out of the box, you may experience rashes because of the stiff material) and sometimes the trainer itself (you may have oily skin or be sweating profusely). The idea is that your waist trainer should last you for a long duration.

Looking in the Mirror

Prepare Yourself

Once you have the waist trainer, do not be in a hurry to try it on; you will need to strengthen yourself a bit. This is so that you do not become entirely dependent on the waist trainer to keep you upright at all times.

A light workout before you wear the waist trainer is recommended. This can be anything from leg lifts or side twists to planks. Please do not take this advice lightly.

'Break It In'

If this is the first time ever you are going to waist training, it is important that you do not tighten it up too much, but only so much that it is snug against your body. One way to check if it is too tight or just right is to slide your hand or four fingers under the waist trainer from the top or the bottom. If you force it too quickly and too tightly, it may warp or damage the boning, so you should give it some time to get adjusted to your body.

Wear It Judiciously

Don't get too greedy and start wearing the corset all the time. If you are going for the long run, that is, if you are going to be wearing it while working out or maybe for longer periods, you should start slow. So try and not wear it for more than 1-2 hours at a stretch for several days. The idea is to get used to it and this applies to even those who are only going to wear it for some occasions.

As your body starts getting used to it, say, in about 2 weeks, you can start increasing the wear time. You can increase it by say, up to 6 hours a day initially, but you can eventually go up to 8 hours a day. Meanwhile, you can tighten the corset little by little; bearing the term “gradual” in mind. We understand your rush to start seeing results as soon as possible, but you might end up damaging the corset.

At the same time, you should at no point be in discomfort; if you are, you should either reduce the number of hours or loosen the waist trainer a bit. You can, of course, remove it at any time you feel discomfort.

Woman Sleeping

Be Patient

We can’t stress enough on this. You should occasionally give yourself a break, even if you think you are on a mission. You can determine the number of hours and numbers of days of wearing the waist trainer by making a time table and sticking to it, altering it only slowly. It is okay to take a break from waist training, really.

Results can vary from person to person. You should factor in your body type and the dietary plan you are following along with the waist training. A good idea is to watch what you eat, and consult a medical practitioner before playing with your diet because wearing a waist trainer might actually reduce your appetite. So several small meals a day are a great idea.

Wearing It While Sleeping?

Oh, you can most certainly wear them to bed. There are several options available these days, and you can take a look at the available options here. While doing that, you should take care of certain factors, which are explained in this very informative article, so please take a look.

Now that you know a little more about waist training and what not to do, let us look at some positive aspects:

  • Suppressing Appetites: We are not suggesting that you should start wearing a waist trainer if you are a compulsive eater, but it could help. This is simply because if you are consuming large quantities of food while waist training, it would be rather uncomfortable. Besides, you are likely to be extremely aware of what and how much you are eating while wearing one.
  • Reducing Lower Back Pain: We have pointed this out before; if you are wearing a waist trainer properly, it makes it a bit uncomfortable if you are slouching. Slouching can lead to lower back pain, and waist training can actually help you relieve it.
  • Reducing Headaches: This is directly related to your posture. Since the pressure on the spinal cord is reduced, the tension on your back and shoulders is reduced. As a result, migraines or headaches are reduced.
  • Minimizing Menstrual Cramps: This may again depend from person to person, but it works for some. The constant pressure on the abdomen can lead to a reduction in uterine contractions.
Sunflower Field


Using a waist trainer is easy and can get you great results. As you have learned, it's not complicated and you can achieve the desired results if you are patient and systematic about it.

Do not be shy about asking questions and be well-informed before you make your first purchase. True, waist training can be uncomfortable if you are just starting out, but it only takes a short while to get used to it.