One of the things we love about waist training is how it can add intensity to your workouts—even those you do at home. That’s right, no gym necessary to sweat harder and get fit.
If you’re wondering what the best waist training workouts you can do at home are, try some of the suggestions from this list. But first, make sure you understand how waist training works and how to choose the one best suited for your needs.
First Things First: How Do Workout Waist Trainers Work?
Before we dive into to workout options, it’s important to understand how waist training works. A waist trainer is a compression garment you wear around your midsection during your workouts. Most are made of latex, although there are some latex-free options.
Wearing a waist trainer during a workout increases the intensity by stimulating heat in your core and causing you to sweat harder, without necessarily exerting any more effort. What’s more, a waist trainer encourages you to hold in your abs and supports your back while wearing it. Not only will you get a more effective workout, but you’ll also look great while you’re doing it.
To get the most out of your workout, be sure that you’re using a high-quality waist trainer designed to keep its compression through the strain of rigorous activity.
How to Pick the Perfect Workout Waist Trainer
Not all waist trainers are made the same. You’ll want to be comfortable in your workout and get the best possible results, so be sure to consider your options!
A basic workout band like the Workout Waist Trainer 2026 by Ann Chery is a popular choice for beginners because it provides maximum compression and will have you sweating hard. Two rows of the hook-and-eye closures give you the fit you want and will allow you to size down over time.
If you want even more room for sizing down—like if you’re planning to lose weight or are recovering from a pregnancy—you may prefer a garment that has three rows of hooks like the Best Waist Trainer by Hourglass Angel HA102. This style also comes runs up to size 5XL and uses flexible steel boning for powerful reinforcement.
Looking for something that goes on and off easily? The Latex Workout Band Curve Creator by Hourglass Angel HA101 uses a double Velcro closure for a custom fit every time that you can take on or off in seconds.
If you’re petite, you may find that some workout bands dig into your ribs or hips, or prevent you from reaching a full range of motion during your workouts. If you’re 5’2” or shorter, consider the Petite Latex Waist Trainer by Hourglass Angel HA100.
For extra support for the bust and back, as well as coverage for the upper back, some women love using a vest style workout waist trainer like the Latex Waist Cincher Vest by Ann Chery 2022. It also uses three rows of hooks, ensuring you always get the best fit.
Found your favorite? (If not, our team of stylists is ready to answer your questions.) Let’s get to working out!
Some of the most effective workouts you can do while wearing a waist trainer are strength-training workouts. Not only will they help you tone up virtually any muscles group in your body, but you’ll have the added benefit of burning fat and boosting your metabolism while you’re at it.
You don’t need to have gym equipment, but for some of these types of exercises you’ll want to use some sort of weights. If you don’t have dumbbells at home, you can get creative with things like books, cans or gallon jugs. Lift heavy enough to feel a burn but not so heavy that you’re causing serious strain. Listen to your body and use common sense.
Front squat: Hold your dumbbells at shoulder level. Keeping your chest up and core tight, lower into a squat until your thighs are parallel to the ground. Return to starting position.
Dumbbell clean: This is similar to a front squat, but as you push back up to standing position, hoist the dumbbells up to shoulder level, using the momentum of your body to push them up. Lower back down into a squat and push yourself up again to standing.
Push-press:Lower into a shallow squat, keeping your back flat and your weight centered. Pressing up through your heels, drive the bar directly above your head until your arms are straight. Lower the weights down to your chest.
Dumbbell crush press:Lying on your back, position the weight to sides of your chest with arms bent under each dumbbell. Press up, keeping your elbows close to your sides until your arms are extended. Lower the weights back to starting position.
Bent over row:With a weight in each hand, bend your knees slightly, bending slightly forward. Pull the weights up your sides. Return until arm is extended and shoulder is stretched downward.
Split stance hammer curl:Hold the weights at your sides. Step one foot forward and lower into a lunge. Curl toward your shoulders and then lift directly overhead. Return to starting position.
Split shoulder press: Stand with one leg forward and one leg back, a weight in each hand. Lower into a lunge until the back knee is just above the floor and position the weights at your shoulders. Push to standing, pressing the dumbbells up until fully extended.
Squat curl to press:Lower into a squat, holding a weight in each hand. Curl to your shoulders as you return to standing, continuing to push them over your head. Return to start.
Want to learn more? Check the full instructions for these at-home strength training moves.
High intensity interval training is one of the most effective ways to get a calorie-torching workout. Do a couple of circuits of these in a waist trainer and be prepared to sweat hard. You may need to do some of these in an open area like a yard or open field.
Sprint: Go all out for 30 seconds! If you don’t have access to a good area or the weather is bad, it is possible to do a sprint on a treadmill. Repeat this sprint in between each of the remaining HIIT exercises, with a 10–20 second break between sets.
Jumping squats: Standing with feet hip-width apart, lower into a squat with your knees at 90 degrees, press down into your heels and then release upward in an explosive jump. Do as many in a row as you can for 30 seconds.
Jumping lunges: Lower into a lunge until both knees are at about 90 degrees. Push upward and switch legs so that you land in a lunge on the opposite side. Repeat for 30 seconds.
Curtsy lunges: For these reverse lunges, start with your feet about hip-width apart and then step back at an angle with one leg, lowering yourself into a “curtsy” position. Switch sides and repeat for 30 seconds.
Side to side single leg squats:Starting with your feet together, step out to one side and then bend the knee of the leg you just stepped with into a squat position, keeping the other leg at an angle with foot still planted on the ground. Return to the center and then step out and squat on the other leg. Repeat for 30 seconds.
Want more instruction? Check out this full HIIT workout routine.
Beginner Bodyweight Moves
If you’re looking for something less intense, try these moves in 30 second intervals:
Jumping jacks: Make sure you’re moving your arms and legs with precision and purpose in full extension, rather than flopping them around.
Pulsing squats: Sink low to about a 90 degree angle and then pulse up and down.
Squat jumps: Lower into a squat, and press down into your heels and then release upward in an explosive jump.
Around the world lunges: Lower one leg into a forward lunge until both knees are at a 90-degree angle. Return to the starting position and then lower into a side lunge with the same leg that stepped forward. Return to the starting position and then lower into a reverse lunge with the same leg to complete a rotation on one side. Repeat on the other side.
Pulsing lunges: Lower into a lunge position and then pulse for a few seconds. Repeat on the other leg.
Lunge jumps: Lower into a reverse lunge, but instead of stepping up, jump and switch feet so that the opposite leg is in the reverse lunge position.
Plank hold: Hold a plank position using straight arms, or on your elbows if you prefer.
Pushups: If full pushups are too hard, try pushups with your hands against an incline like a couch. Keep your back flat and lower yourself as far as possible before straightening your arms.
Want to try it? Check out the full bodyweight-only workout.
We hope you’re inspired to try something new with these at-home waist training workouts! Share it with us @hourglassangel #BeTheHourglass.