Beginner's Guide to Waist Training

Posted by hourglass angel on Aug 17th 2015

Beginner's Guide to Waist Training

Beginner's Guide to Waist Training

Posted by hourglass angel on Aug 17th 2015

How to Start a Waist Training Regimen

How to start waist training

If you're new to waist training, getting started can be a little intimidating. We get a lot of questions from customers who aren't sure what to expect and don't know if they're wearing the garments correctly. So we put together this short guide to waist training for beginners. Even if you have been waist training for a while, you may find these tips helpful.

Defining waist training

Waist training is the process of wearing a cincher or corset daily to slim your waistline instantly and supplement your long-term fitness goals. Many waist trainers are designed to stimulate thermal activity and perspiration in your core, so they can maximize your workouts while making you look great at the gym (and beyond).

Choosing the right size

Before you start waist training, you want to be confident that you are using a waist trainer that fits well. See this post for important sizing tips. Generally, when you want more slimming power, you should never size down. Instead, choose a waist trainer that offers a higher level of compression.

Yes, it should be tight, but not overly restrictive

One of the first things you'll notice when putting on a waist trainer for the first time is how strong the compression is. It may feel tight at first, but your body becomes accustomed to it quite quickly.

If the material starts to roll or you see any bunching, the garment is probably too small. You may want to exchange for a larger size – or, just save it for future use. (After you have been waist training for a while, you may find you need a smaller size._

Pain or pinching? Remove it.
Remember that if you ever feel pain or discomfort beyond the expected firm fit, take the waist trainer off immediately. Listen to your body and don't overdo it.

Waist trainer choices

There are generally four main types of waist training garments to choose from, each designed for differently lifestyles, outfits and goals. Here are some of your options:

  • Performance waist trainers (Active Band Waist Trainer by Amia): these are ideal for active use – during workouts, runs, walks, sports, etc. – but they can also be worn under clothes. They are designed with performance material that can handle a lot of movement and sweat. They slim your waistline instantly – up to 3 inches in some cases – while increasing perspiration in your core to maximize your physical activity.
  • Latex waist trainers (Classic Cincher Waist Trainer by Amia): these versatile cinchers are ideal for everyday use and look great underneath most attire. Some are designed to increase perspiration, too.
  • Cotton waist trainers (Firm Control Cotton Waist Cincher by Flakisima): if you desire something a little softer, a cotton cincher is a great option for sensitive skin. Cotton is also more comfortable during warm weather.
  • Steel-boned corsets (Nude Sand Underbust Corset): for the most dramatic waist training results, choose a traditional corset constructed with steel that can be laced to optimal fit.

Getting started

After you've chosen your garment and verified that it fits, start waist training slowly. Your trainer needs time to break in, and your body needs time to adjust. Begin with a looser fit for just an hour or two a day and then work your way up. Once you are comfortable, we recommend wearing the waist trainer for eight hours a day for the best results.


Remember that everyone's body is different. If you're using waist training as part of your existing fitness goals, there are several factors that will affect your results: lifestyle, diet, intensity of workouts, genetics and your commitment to waist training (see this post for more). 


We recommend pairing a waist training regimen with a healthy lifestyle that includes nutritious eating habits and exercise. While you're wearing your waist trainer you might find yourself eating less because your stomach is constricted, but it's important to mindfully consume nutritious meals and lots of water.