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Health & Fitness

  • Best Booty-Building Results: Try These Simple Exercises

    There are a few secrets to having a toned, firm butt.

    Some of us are naturally endowed with, well, a curvier backside. But even if you are a natural hourglass or curvy-on-the-bottom body shape, you still might have to do some work to perfect your look by making your butt look smoother and firmer.

    Butt-enhancing shapewear will give you immediate, effortless results that can help you feel confident and sexy whether you’re working out, hanging out in casual wear or dressing up for a formal event or work.

    But when you’re on the beach or otherwise a little more exposed, you want those curves to hold up.

    What will really produce results is an exercise program that focuses on strengthening your glutes, quads and hamstrings (as well as your core, and really all over). Cardio alone will not get it done! You need strength training to effectively reshape your figure, as it will help you burn fat and build muscle mass.

    Reshape Your Butt in 30 Days

    We put together this booty-building routine as a simple way to focus on your lower body and to create a rounder, firmer butt. Exercises that produce the best results focus on movements that require support from multiple muscle groups. This will also result in more caloric burn and sweat—making it effectively some pretty decent cardio!

    You will need a set of dumbbells, a Swiss ball, a resistance band, a step and as a kettlebell if you have one (otherwise substitute with a dumbbell). The weights and resistance should be strong enough that your muscles feel very fatigued after 10 reps. Start out light if you’re not sure, but increase the weight if you’re not feeling tired after your workout (being sore the next day is a good sign!).

    To do this routine, complete a circuit that includes 10-15 reps of each of these strengthening exercises. Then complete the whole circuit three times, resting for a minute or two between each round. You should be able to do the whole routine in 30 minutes or less.

    6 Booty-Building Exercises

    1. Deadlifts
    • Hold a pair of dumbbells with an overhand grip in front of your thighs, keeping your arms straight and elbows loose. Stand with your feet hip-width apart, with your knees slightly bent.
    • Slowly bend at the hips, keeping your back straight, your chest and shoulders up and butt out. It can be helpful to look at a mirror to make sure you’re not bending forward at the back. Lower the weights, without changing the bend in your knees and continuing to keep your torso straight.
    • How low you can bend depends on your flexibility, but stop when you can no longer lower the weights, keeping them close to your body, without bending your back (typically when your torso is about parallel with the floor).
    • Squeezing your glutes, lift the weights back up until you’re in the starting position. Do 10 reps to complete the set. Since this movement uses multiple muscle groups in your legs and core, you should try to lift quite heavy.
    1. Step-Ups
    • Holding a dumbbell in each hand at your sides, place one foot on the top of a step directly in front of you (the higher the better).
    • With that foot, push your body upwards until the leg is straight; you’ll be holding all of your weight on the one foot that is on top of the step.
    • Slowly lower your back leg to the ground. Without taking your foot off of the step, do 10 reps of the step-up.
    • Switch to the other leg and do 10 reps again to complete one set before moving on to the next exercise.
    1. Single-Leg Jumps
    • Balance on one foot. Bend your knee and jump as high as you can off the ground or a step.
    • Land softly on the same foot, bending your knee. Keep your hips squarely behind you and try not to lean too far forward onto your toes.
    • Do 10 jumps on one leg and then repeat on the other to complete one set.
    1. Single-Leg Hamstring Curl
    • Lying flat on your back, elevate your feet by placing your heels on the middle of the Swiss ball. Press your hips up so that you are in a bridge position, with your weight on your shoulders and your hands planted firmly on the mat to help you keep balance.
    • With one foot firmly planted on the ball, bend the other knee into your chest.
    • Using the foot on the ball, roll the whole ball in towards your body. Extend your leg to return the ball back to starting position.
    • Do 10 reps on one leg and then repeat with the other leg to complete one set.
    1. Kettlebell swing
    • Stand with your feet hip-width apart and knees slightly bent, holding a kettlebell or heavy dumbbell in front of you with both hands.
    • Bending your hips, but keeping your knees steady, lower your torso so that the kettlebell swing down between your legs. Your torso should make about a 45-degree angle with the floor.
    • With your arms straight and using your glutes for power, thrust your hips upward and straighten your knees so that the momentum swings the kettlebell up until your arms are about at a 90-degree angle with the floor.
    • Do 15 reps to complete a set.
    1. Lateral band steps
    • Wrap a resistance band around your legs just above the knees. With your feet hip-width apart, lower into a squat position as if in an imaginary char. Keep your back straight and your shoulders and chest up.
    • Step one foot out wide to the side and then step your other foot halfway in. Then step this same foot back out wide and the other foot halfway in to complete a rep.
    • Do this 10 times to repeat a step.

    Are you up for doing this booty-building challenge for 30 days? We’d love to see your results! Tag us @hourglassangel on Twitter or Instagram and use #BeTheHourglass.

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  • Top Exercises that Sculpt an Hourglass Shape—How To Optimize Your Waist Training Results

    Waist training is a highly effective way to slim your waist and create an hourglass shape instantly, but you can maximize your results by adding some curve-creating workouts. These are ideal for women who are serious about sculpting their shape by building up the right muscle groups throughout the body. Combine this plan with a smart diet and you’ll be amazed at the results.

    With moves that provide all-over toning and strengthening, aim for 3 sets of 10–12 reps each, and repeat the entire routine 2–3 times per week. Be sure to warm up before and cool down after each workout. You can supplement your workouts with cardio and stretching on the off-days, but don’t do any additional strength training; otherwise you may risk overtraining or injury.

    In order to complete this workout you’ll need two dumbbells at least 8 pounds each, and a Swiss ball. You can easily complete the series at home. Start out with light weights or no weight until you’ve mastered good form. For maximum effectiveness and faster results, you’ll eventually want to work your way up to 10- to 20-pound dumbbells. By the end of each set your muscles should feel fatigued and pushed to their limit.

    As an added bonus, we’re recommending the shapewear that you can wear in the meantime to enhance your hourglass figure while you’re working on creating it. Looking great whether you’re at the gym, in casualwear, at the office or out for the evening can help you stay motivated on your waist-slimming, hourglass curve-creating journey.

    Stability Ball Shoulder Bridge: strengthen abs, obliques, chest and shoulders

    Lie flat on your back and place your feet on top of the Swiss ball. Your arms should be stretched out on the floor next to your sides, palms facing down. Pressing your hands into the floor, press your hips up into a bridge, making sure to engage your core and keeping your back flat and butt engaged. Use your hamstrings and quads to roll the ball slowly towards you until the soles of your feet are on top of the ball. Extend your legs and push the ball back to the starting position to complete one rep. Without dropping your hips, repeat the rolling 10–12 times to complete the set.

    Recommended shapewear to enhance this target area: workout waist trainer (use it during this whole series for accelerated results)!

    Stability Ball Plank Tap-Downs: strengthen abs, obliques, chest and shoulders

    Start in a tall plank position, keeping your shoulders stacked above your hands with your feet on top of the Swiss ball. Keep your core tight while lifting up one leg and slowly touching the toes on that foot on the floor next to the ball. Put your foot back on the ball and do the same thing with the other leg to complete a rep. Without lowering your body, complete 10–12 reps for one set.

    Recommended shapewear to enhance this target area: everyday waist trainer or steel-boned corset for the rest of the day. Try a regimen of 8+ hours a day for the best results.

    Back Leg Elevated Deadlift: strengthen hamstrings, butt and lower back.

    Stand while holding a dumbbell in each hand, a few feet in front of a chair with your back facing it. Reach one foot behind you and rest your toes on the seat of the chair. Next, bend at your waist while lowering the weights down to about your shins. Be sure to keep your back straight. Using your butt and your hamstrings, pull yourself back up straight, but keep your foot on the chair. Repeat 10–12 times on one side and then switch.

    Recommended shapewear to enhance this target area: butt-enhancing panties that create a natural lift in your rear and slim your waist.

    Alternating Curtsy Lunge with Bicep Curls: strengthen hamstrings quads, shoulders and biceps

    Hold your dumbbells at your sides with your palms facing in. Stand with your feet together, toes facing forward. Step back diagonally with one leg into “curtsy” lunge by crossing it behind your standing leg. Keep your shoulders standing tall above your hips. During the lunge, curl your arms up with the weights towards your shoulders. Be sure to keep the tops of your arms and your torso straight (don’t lean or pull your arms forward during the curl). Stand back up by pressing up with your front heel and put your feet back together in the starting position. Repeat the curtsy lunge on the other side while curling your biceps again to complete one rep, and then complete 10–12 reps for a set.

    Recommended shapewear to enhance this target area: an all-over bodysuit that enhances the rear and slims the midsection.

    Back Leg Elevated Lunge: strengthen butt, hamstrings and quads

    Standing a few feet in front of a chair with your back facing it, hold dumbbells in each hand. Reach back with on foot and place it on the seat of the chair. With your shoulders straight over your hips, bend your front knee and lower your body down until your thigh is parallel with the ground. Push back up with your heel to a standing position, while keeping your other leg on the chair. Keep the weights at your side during this time. Repeat this motion 10–12 times and the switch legs to complete one set.

    Recommended shapewear to enhance this target area: try butt-lifting jeans to make your natural curves look fuller and rounder.

    Renegade Row: strengthen shoulders, arms, core and chest

    Grab your dumbbells and lower into a tall plank position, holding the weights so that they are parallel to each other on the floor, with your palms facing in. Your shoulders should be stacked above your hands and your body should be a straight line from your head to your heels. Keep your elbows close to your sides as you lower your whole body down without touching the floor. If this motion is too difficult from your toes, you can drop to your knees (or do this after you’ve done several full pushups and have reached muscle fatigue). Press back up to the starting position. Your back should remain flat, your butt should be down, and your core should be engaged the whole time. Once you’ve completed the push-up, pick up one hand with the weight by bending your elbow towards the ceiling until it’s at about 90 degrees. Keep your hips square with the ground during the row. Repeat with the other hand to complete one rep. Repeat the sequence 10–12 times complete a set.

    Recommended shapewear to enhance this target area: try an open-bust shaping cami that can smoothen your torso while enhancing your bust when you pair with your favorite bra.

    Stability Ball Weighted Pullover: strengthen core, chest, triceps, upper back, legs and butt

    Holding two dumbbells, lie on your back on a Swiss ball, supporting your shoulders, neck and head while bending your knees at a 90-degree angle. Your feet should be flat on the ground about hip-width apart, and your hips should be in line with your shoulders throughout the movement. Place one of the weights across your pelvis and hold the other weight at one end of it with both hands. Bring this weight straight over your chest, keeping your elbows soft. Lower the dumbbell over your head and towards the floor as far as you can without actually hitting the floor. Bring the weight back up over your chest, using your shoulders, chest and triceps to complete a rep. Repeat 10–12 times for one set.

    Recommended shapewear to enhance this target area: try a shaping slip with a flirty dress to show off a smooth and sexy figure from shoulders to thighs.

    Windshield Wiper Abs: strengthen abs and obliques

    Sit back on the floor with your forearms behind you on the ground in a way that you are leaning back on them, with your fingertips facing your butt and your shoulders directly above your elbows. Your legs should be outstretched. Using your core, point your toes and lift your legs up together. Keeping your hip to the floor, move your beet to the right, back to the center, to the left and back to the center to complete a rep. Do this 10–12 times to complete your set.

    Recommended shapewear to enhance this target area: try a waist training vest to slim your torso and provide extra support for your bust and back. Wear as desired or 8+ hours a day every day for the best long-term results.

    Try doing this workout 2–3 times per week for 30 days and be amazed at the results! Anyone can have hourglass curves if they know how to target the right areas.

    And remember, for the best results we recommend pairing this routine with a waist training regimen and a healthy diet. Good luck!

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  • 30-Day Booty Building Challenge

    We all want a lifted, curvy and firm butt, right? Is it possible to get one without having the right genetics?

    Absolutely! While genetics can go a long way in creating your natural curves, it is possible to greatly enhance your backside with the right workouts and diet.

    And the best part is, it doesn’t have to take plastic surgery or years of training! We’ve got a 30-day plan to help you build your booty fast.

    Butt-Building Myths

    Before we get into the nitty-gritty of enhancing your butt, let’s dispel some myths first. Get these false facts out of your head so that you can focus on what’s most effective.

    Myth #1: You can achieve targeted fat loss with butt-focused cardio.

    This might be a painful one to let go, but stop wasting hours on cardio machines trying to get results. Even while your butt might feel like it’s burning after walking on an incline treadmill for an hour, you simply cannot trim your body fat in targeted areas of your body in this way.

    While you will be burning calories and building some muscle strength—and you might be losing body fat overall throughout your body—you can’t isolate the butt in the way you might think.

    Instead, you should focus on overall fat loss (primarily through diet) as well as building the right muscles, which we’ll discuss below.

    Myth #2: It’s impossible to get a round butt without a crazy regimen of complicated exercises.

    The fact that this is a myth is great news because what you really need is a consistent set of simple exercise, which you should do with progressive intensity.

    One thing you should know is that the gluteus maximus is just one muscle, which means your training can be quite simple and get great results.

    Myth #3: You need to isolate the butt and use fancy machines.

    The most effective way to sculpt your butt is to actually get off the machines and do simple compound movement exercises like squats and deadlifts. In fact, you don’t even need a gym membership to practice some highly effective workouts; you just need a set of weights.

    Myth #4: High-rep training gets results.

    Women fall into this trap a lot! If you don’t lift heavier weights, especially with your legs, you are going to quickly plateau with high reps. While you can do some supplemental lifting with some light weights that focus on more targeted areas, the majority of your strength training should use compound movements with heavy weights.

     The Right Butt-Sculpting Exercises

    You can build a great butt in just 30 days with just seven—that’s right, seven—highly effective exercises. And you don’t need a gym membership; you just need some heavy weights, proper form ad the drive to do them.

    1. Squats

    Squats might me the most effective single movement that can build total lower body strength and muscle.

    Some tips to make your squats most effective include squatting deep (hips should be at 90 degrees) and using a wide stance. Use weights as heavy as you can while doing 4–10 reps for 2–3 sets.

    1. Deadlifts

    This is another highly effective exercise that effectively strengthens your hamstrings and glutes. Again, lifting heavy is important in order to get the best butt-sculpting results. You should be squeezing your glutes as you lift and should feel the burn when you get to the top.

    1. 3. Hip Thrusts or Bridges

    There are several approaches to this. You might want to start out without weights and then add resistance once you’re more comfortable. You can do a traditional hip thrust if you have the equipment available at a gym, or just do weighted bridges at home—we recommend single leg glute bridges.

    1. Lunges

    Your glutes are very involved when you pull yourself back into a standing position. So while you might think of this as an exercise more for your quads, remember that this compound movement is very effective for your butt, whether you do a forward or backward lunge.

    1. Romanian Deadlift

    This is a deadlift variation that targets the hamstrings, which is important for making your butt strong!

    1. Bulgarian Split Squat

    Like a lunge, this exercise effectively targets the quads and glutes for maximum effectiveness with compound movement.

    1. Butt Blaster/Glute Blaster

    If you do happen to have a gym membership, this is the one piece of equipment we do recommend. You can’t easily replicate this movement with free weights. However, if you are working out at home, don’t worry about leaving this one out. You’ll still get effective butt sculpting with just a barbell or dumbbells.

     30-Day Butt-Building Workout Routine

    To make things easier, this is actually just a 1-week program that you can repeat 4 times for phenomenal results.

    This strength training is effective on its own and will even double as cardio when you’re lifting heavier weights! If you want to add more, do some light to moderate cardio and stretching, but don’t do any additional high-intensity exercise or strength training or you’ll risk overtraining and injury.

    We’ve included upper-body strength training exercises, too, for maximum full-body effectiveness.  Remember that rest days are just as important because your muscles need to recover in order to build strength.

    And don’t forget to warm up and cool down each day!

    Day 1: Lower Body

    • Squats: 3 sets of 4–6 reps
    • Romanian deadlifts: 3 sets of 8–10 reps
    • Hip thrusts or single-leg bridges: 3 sets of 8–10 reps

     Day 2: Upper Body See this article from Muscle for Life for instructions on these exercises.

    • Incline barbell bench press
    • Close-grip bench press: 3 sets of 8–10 reps
    • Seated or standing military press: 3 sets of 8–10 reps
    • Dip (chest variation): 3 sets of bodyweight to burnout

    Day 3: Lower Body

    • Deadlifts: 3 sets of 4–6 reps
    • Weighted lunges: 3 sets of 8–10 reps
    • Hip thrusts or single-leg bridges: 3 sets of bodyweight to burnout

    Day 4: Rest or light cardio/stretching

    Day 5: Lower Body

    • Squats: 3 sets of 8–10 reps
    • Bulgarian split squats: 3 sets of 8–10 reps
    • Hip thrusts, single-leg bridges or glute blaster machine: 1 set of 8–10 reps 

    Day 6: Rest 

    Day 7: Rest

    We highly recommend that you take hip measurements before and after doing this series, as well as photos so you can see your progress.

    Some other training tips: rest for three minutes in between your 4–6-rep sets and for two minutes in between your 8–10-rep sets to ensure your muscles have enough time to recover. By the end of each set, your muscles should feel pretty burned out (shaking is good!). If you’re not struggling, switch to a heavier weight. But if your form starts to suffer, switch to a lower weight to prevent injury or overtraining.

    Check out this article for more tips on this workout plan.

    Diet Tips

    You can do all the lifting in the world, but you’ll be seeing slow progress if you’re not feeding yourself with the right foods in the right amount in order to burn fat and build muscle.

    There isn’t a single “miracle diet” because everyone is different. What you need depends on numerous factors. Here are four to consider:

    • Energy balance: if you want to lose weight, you have to consume fewer calories than you burn. In other words, you need to watch portion control.
    • Macronutrient balance: getting the right ratio of fats, carbs and protein is very important if you want to build muscle and make progress in your strength training.
    • Food choices: While “clean eating” isn’t the whole story (since you can still be overweight on a whole foods diet due to portion control), lean meats, whole grains, many fruits and vegetables and low-fat dairy are going to be your best option for losing fat and burning muscle, as well as delivering the most beneficial nutrients. They are relatively low in calories but high in volume and satiety.
    • Nutrient timing: this is important to consider when you’re strength training because eating protein before and after weightlifting workouts can help you build muscle and strength over longer periods of time.

    Check out this article for in-depth tips about effective meal planning.

     Stay Motivated with Butt-Lifting Garments

    While you’re working on sculpting your natural curves, you can get excited about a rounder firmer butt by wearing butt-lifting shapers and jeans.

    Here are the styles we recommend:

    Butt-lifting jeans enhance your natural curves with a unique design that makes your butt look rounder and fuller without padding.
    Butt-lifting leggings are flattering option for your workouts.
    Butt-enhancing panties create curves either with padding and design that lifts and fills out the rear.
    Butt-enhancing shapewear slims your figure without flattening your butt, in a variety of styles including open-bottom shapers that provide natural enhancement.

    Are you up for the challenge?

    It takes commitment, but you really only need to commit to these intensive workouts a few days a week, along with smart food choices. We’d love to see your results! Share them with us on your favorite social apps with #BeTheHourglass.

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  • 'Take Ten' to Tighten and Tone Your Waist with this Back and Ab Workout

    Think you don’t have time to get an effective workout in? What if we told you that all you needed was ten minutes?

    You live a busy and full life, which means that you want to get the most bang for your buck when it comes to your workouts. This means that you’ll want to select exercises that kick up your heart rate, fatigue your muscles quickly and make you sweat.

    Here’s a quick workout that really only takes ten minutes! Do it the first thing in the morning, during a lunch break or at any other time you can squeeze it into your day.

    All you need is an exercise mat, a workout waist trainer and some comfortable workout clothes (we recommend compression activewear for the best results).

    And when you do have extra time, just run through this whole circuit two or three times—if you can handle it!

    Ten-Minute Waist Trainer Workout

    Go through each of these exercises for approximately 60 seconds each. Push yourself harder as your muscles warm up to get the most of the workout—it packs a powerful punch into a short period of time. Be sure to bring along a bottle of water as well, to keep yourself hydrated after you sweat.

    1. Side Stretches

    Start out by warming up your torso with these feel-good stretches that will also get your heart pumping a little bit. Raise your arms directly above your head and pull your whole torso from side to side. Since this is a warm-up and the goal is to get the blood flowing, hold to each side for no more than a few seconds. After a minutes you should be feeling pretty warm throughout your abdominals. You can do this exercise standing or on your knees.

    1. Inch Worms

    Continue to warm up that core. From a standing position, reach to the ground with your hands, keeping your knees as straight as is comfortable. “Walk” yourself down using your hands into a tall plank positions. Your arms should be locked and straight directly beneath your shoulders, while you are simultaneously holding your position on the balls of your feet. Keep your hips and back straight in a plank. After holding for one or two seconds, walk your hands back up until you can lift back into a standing position. Repeat.

    1. Superman

    Lie face-down on the mat with your hands stretched out in front of you, as if a flying superhero. Lift your arms and your legs off the ground, creating an arch in your back (keep your legs straight). Bend your elbows and pull them back behind you as far as they will go, then lower back down into the starting position. Try not to touch down your hands and feet all the way to the ground, although you can if you need a short break. Another easier alteration is to just lift with your chest while keeping your legs on the floor.

    1. Child’s Pose

    Stretch out your back and have a short break in the feel-good pose. Start on your hands and knees and then slowly sink back until you are almost sitting on your heels, while keeping your arms outstretched and palms flat on the ground. Once you’re all the way back, reach forward with your fingertips to deepen the stretch.

    1. Bridge Leg Lifts

    From a sitting position, lift your torso into a bridge. Your shoulders should be directly above your hands and your elbows straight. Your knees should be at a 90 degree angle and your back should be flat, parallel with the floor. Alternate lifting each leg so that it is straight, while keeping the rest of your body in the bridge position. This takes significant core strength and can also be a challenge on your shoulders. Focusing on keeping your hips up and engaging your core throughout the exercise.

    1. Bird Dog Pulls

    Return to your hands and knees with a flat back. Reach forward and straighten one arm while lifting and straightening the opposite leg. Then crunch the same arm and leg underneath your torso, keeping your core tight. Straighten the arm and leg back out again and repeat for five reps, then do the same set on the other side. Do as many times as possible within one minute. If you need an easier alternative, you can keep your knees on the ground and just do the exercise with your arms.

    1. Plank

    Hold yourself in a plank position for as long as you can. Keep your back straight and your core engaged. Your wrists should be directly underneath your shoulders. If your shoulders get tired you can drop to your elbows. If your core gets tired you can drop to your knees, but try to push back up into a full plank after a few seconds if you do decide to rest.

    1. Dead Bug

    Lying flat on your back, lift your arms and your legs straight above your shoulders and your hips, bending your knees at 90 degrees. Keeping it straight, drop one arm so that it is reaching above your head, while simultaneously dropping the opposite leg until your toe taps the floor (don’t rest it). Return to the starting position and repeat with the opposite arm and leg. Keep a continuous motion going for the whole minute, engaging your core the whole time.

    1. Alternating Starfish Crunch

    Lying flat on your back, lift one leg straight up above your hips, keeping the knee straight. Reach up into a crunch with your opposite arm and do five reps. Switch and repeat with the opposite arm and leg. Complete as many sets as possible in a minute.

    1. Cobra and Full-Body Stretch

    Let those muscles cool down and relax. Lying face-down, bend your arms and put your palms underneath your chest, fingers pointing forward. Push up from the hips into a cobra stretch, which should give you a nice stretch through the whole core. Once you’ve achieved a good stretch after about 30 seconds, lie down on the mat again and reach forward with your arms and back with your legs, giving you a nice stretch from head to toe that focuses on the back.

    And that’s it! You’ve accomplished a great workout in just ten minutes.

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  • How Often Should You Wear a Waist Trainer?

    How often should you wear a waist trainer?

    Getting started with waist training can be an exciting time. But if you’ve never done it before, you might have a lot of questions about for how long and how often you should be wearing your waist trainer for optimal results. A common question we get is, how many hours and how often should I waist train?

    The answer depends on several factors including your goals, your experience, and what kind of waist trainer you’re using. We thought it would be helpful to give a thorough explanation about what to expect, in addition to a waist training checklist to better equip you for success.

    5 Things to Know Before You Start

    Before we get into more detail about how long you should be wearing your waist trainer, there are a few things you should know when you first start out.

    1. You can get instant results, even without a regimen

    One of the qualities we love about waist trainers is that they provide incredibly results instantly. Just putting yours on can take 1–3 inches off your waistline and flatten your belly. While we highly encourage you to try out a waist training regimen as part of a healthy lifestyle routine, it’s important to remember that you should see results right away, whenever you're wearing the garment. This can help you stay motivated as part of your long-term slimming journey, as you can see what a slimmer waistline looks like and feels like.

    1. The right fit and style for your needs are essential

    You have to be certain that you’re wearing the right garment. Otherwise you’re not going to get the results you want. The most important factor when getting the best waist trainer is fit, so be sure that you’re measuring your waist precisely and following our custom sizing charts. You’ll also want to make sure that you’re choosing the right waist trainer for your body type and lifestyle. Check out this guide if you need help figuring out what’s best for you.

    1. It takes time for your body to adjust

    Once you’ve got the right waist trainer and verified that it fits, you have to be a little patient. If you’ve never worn a waist trainer before, you may be surprised at just how stiff it can feel. It is a high-compression garment, so the stiffness means that it is working. However, it will take time for your body to adjust. Most people who are serious about a waist training regimen find that it takes several weeks of daily practice before they are completely accustomed to wearing a waist trainer all day, every day.

    1. Your waist trainer needs to be broken in

    Not only does your body need an adjustment period before you start wearing your waist trainer for longer stretches, but the garment itself needs to be broken in as well. It’s a bit like a pair of shoes. If you’re planning on wearing it to a special event, be sure you’ve worn it for at least a few hours before wearing it for a longer stretch.

    Steel-boned corsets especially need to be “seasoned” by wearing them a few times before you tighten the laces all the way. We recommend wearing your corset for an hour or two for at least a week loosely before pulling the laces tight in order to prevent damaging the garment and to ensure that it fits like a glove. Check out this article for more corseting tips.

    1. Not every waist trainer is the same

    Each style of waist trainer is constructed a bit differently, so you might not wear each one for the same amount of time. Workout bands, for example, are designed with more durable material to withstand vigorous movement and are only designed to be worn for shorter periods (a few hours tops). Everyday waist trainers, on the other hand, are designed to be worn comfortably for longer stretches. You might need to experiment with some different styles in order to figure out what style you prefer and how long your feel comfortable wearing it for optimal results.

    Hours and Frequency for a New Waist Training Regimen

    Once you’re more familiar with waist trainer basics, you can decide whether or not you’d like to pursue a waist training regimen—in other words, waist training as a daily practice as one component of a healthy lifestyle. Here are some tips for each style of waist trainer.

    Everyday Waist Trainers

    • As we mentioned above, everyday waist trainers are designed to be worn for long hours. When you first start out, you’ll want to wear it for just an hour or two at a time, so that your body, as well as the garment, can adjust.
    • Start at just one hour or less the first day, to get accustomed to the way it fits. Slowly add half an hour to an hour of wear every day. You can take a break for a day once a week or so, but try not to break too much or you’ll slow your progress. You may find it more comfortable at first to break up your wear into two shorter sessions.
    • After a few weeks, you should find it comfortable to be wearing your waist trainer for at least eight and up to twelve hours daily. After a couple of months, you’ll probably find that you’ll be able to tighten the waist trainer to the next row of hooks!

    Steel-Boned Corsets

    • Corsets work the same way as latex waist cinchers, but you put them on and tighten them differently. As was mentioned above, you need to season your corset before you can tighten it fully. For 1–2 weeks at 1–2 hours a day, you’ll want to tighten it to the point that it lies snugly against your torso but doesn’t provide compression.
    • After it’s seasoned, it should fit like a mold against your body once the laces are fully tightened. At this point you can start increasing your daily wear incrementally, just like you would with a cincher, as described above. About a month after you wear your corset, you should feel comfortable wearing it at least eight hours a day.

    Workout Trainers

    This style of waist trainer is designed specifically for workouts, so we generally don’t recommend wearing one all day. You may find that your workout band gets pretty sweaty anyway, so you’ll want to switch it out to keep it (and you) fresh and clean.

    We recommend using a workout band in rotation with an everyday waist trainer or corset. Put it on for your workouts—whether you’re going to the gym, going for a walk, or even doing some housework or gardening. Then, for the best results, switch back to your everyday waist trainer once your physical activity is done for the day.

    You still might have a bit of an adjustment period when you wear your workout band, so start out slow and increase the amount of time you wear it once you get used to it.

    Checklist for Effective Waist Training

    We hope that explains the answer to your question about how long and how frequently to wear your waist trainer for the best results. To wrap it up, here’s a handy checklist you can use when you’re getting started.

    • Get your size and style right.
    • Remember this can be one of the most important factors in an effective waist training experience. Take accurate measurements, follow the sizing charts and always go a size up when you’re in between.
    • Try it on and verify the fit.
    • After you receive your waist trainer in the mail, try it on carefully. It will be tight, but you shouldn’t have to yank or pull hard to put it on.
    • Take measurements and photos to track your progress.
    • Daily training results in gradual changes. While weight loss can sometimes indicate progress, we highly recommend taking “before and after” measurements and photos. Try tracking at least monthly.
    • Start out gradually
    • Real change takes time, so be patient. Wear your waist trainer for just an hour or two at first so that your body will adjust to the way it feels and you break in the garment.
    • Increase the time you wear incrementally.
    • Add no more than an hour at a time. You should be up to a full day after a few weeks.
    • Incorporate a healthy lifestyle.
    • Waist training is only a piece of the puzzle when it comes to the most effective slim down journey. Use it with a healthy diet, adequate hydration and regular exercise for the best results.
    • Aim to wear your waist trainer at least eight hours daily.
    • Again, this is once you’ve worked up to that time.
    • Alternate waist trainers.
    • You’ll probably find that if you want to wear a waist trainer daily, you’ll need more than one to rotate through your wardrobe. Start out with an everyday waist trainer plus a workout band.
    • Size down and celebrate your progress!
    • With dedication you’ll be tightening your waist trainer and may even need a smaller size! Be sure to reward yourself for sticking with it!

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  • Waist Training While Exercising: The Secret To Maximizing Your Workouts

    Tips for Exercise Waist Training

    What’s their secret?

    That’s the question everyone started asking when celebrities like Kim Kardashian, Blac Chyna, Jessica Alba, Beyonce and more started posting their workout selfies with tiny waists, even after pregnancy. And of course, the secret was waist training.

    Fortunately you don’t have to be a celebrity to enjoy all the benefits of waist training.

    There are a lot of ways you can use a waist trainer, and during exercise is one of the most effective and popular. If you’re new to waist training, grabbing a waist-cinching workout band can be a great way to start.

    Interested? Here’s what you need to know about waist training during exercise.

    1. Get the right style and fit.

    We can’t emphasize enough how important it is to have a waist trainer that is fitted to your measurements and is the right design for your personal needs and body type.

    First, let’s talk about fit. You need to take your waist measurements before you order your waist trainer. Using vinyl or fabric measuring tape, measure the narrowest part of your waist, typically a couple of inches above your belly button. Make sure the tape is level and lies flat against your skin, but it shouldn’t be stretched tight. Once you have your measurement, be sure to follow the sizing chart for that waist trainer exactly (You'll find size charts on all of our product pages). When in doubt, always go a size up. Remember that you can tighten your cincher for a precision fit.

    Next, you’ll want to be sure you’re getting the right style. Take note that if you have a particularly long or short torso, or if you’re plus size, you may want to choose from the styles designed for your particular body type (you can narrow your selection with this parameters on workout waist trainer page).

    If you desire more support for your bust and/or coverage for your back, you might prefer a vest style workout band. Finally, you’ll want to determine whether you want three rows of fastening hooks or two. Generally, three rows are ideal if you plan on slimming down significantly with your workout plan so that you’ll have more room to tighten the garment. Having two rows of hooks is ideal if you’re wanting to tone up and are already within 2–3 inches of your target size.

    We should also note that in order to get the best results, comfort and appearance, you should invest in a high-quality waist trainer. We have a carefully curated collection on our website to ensure a positive experience for everyone who tries it out.

    1. Plan to sweat.

    One of the reasons waist training during your workouts is effective is because it stimulates more sweat around your core. For this reason, you might prefer to wear a light tank top beneath the waist trainer to prevent skin irritation. We also recommend our waist training gel to keep your skin hydrated and firm.

    You’ll also want to be sure that you’re taking proper care of your waist trainer after you sweat in it—meaning you’ll need to hang it to dry, spot clean and gently wash periodically. If you plan on waist training beyond your workouts, keep two waist trainers rotating through your wardrobe to ensure that they stay fresh and dry, as well as retain their elasticity.

    1. Choose your workout.

    We are asked frequently what kinds of workouts are best with a waist trainer. And the answer is: lots! Here are some ideas to get your started.

    Strength training: wearing a waist trainer while lifting weights will help you sweat harder for higher intensity. It will also help you keep your core tight and your back straight, which is ideal no matter what type of lifting you’re doing.

    Running and cardio: We love cardio + waist trainers so much, it would almost feel weird not to wear on when on a machine or out for a jog. It’s a no-brainer way to add to the intensity of your workout.

    Pilates, planks and more: there are a ton of callisthenic exercises that can be enhanced with a waist trainer. Check out these videos from fitness expert Bianca Jade:

    • Side crunches with leg extension: Target the obliques, arms and legs. We recommend 3 sets of 15 repetitions.
    • Oblique hop plank hold: Target the obliques, chest, arms, back, glutes and legs. We recommend 8 sets of 10 repetitions.
    • Leg extension crunches: Target the abdomen, obliques and thighs. We recommend 6 sets of 12 repetitions.
    • Plank twists: Target the abdomen, deltoids and core. We recommend 3 sets of 20 repetitions.
    • Bridge: Target the back, abdomen and chest. We recommend 4 sets of 25 repetitions.
    • Leg lifts: Target the abdomen, obliques and chest. Recommend 4 sets of 15 repetitions.

    Note that there are a few types of workouts that aren’t ideal to do with waist training. Hopefully you don’t plan on taking your waist trainer in the pool. We also don’t recommend wearing it while doing crunches—although, as you can see above, there are plenty of non-crunch abdominal strengthening exercises that you can use alternatively that are very effective. Lastly, be careful when doing any high-intensity workouts or sports with a waist trainer. Since you’ll be sweating harder, you’ll want to take note if you start to overheat or get dehydrated. If you ever start feeling faint or other physical discomfort while wearing a waist trainer, remove it immediately, walk to slow down your heart rate, and drink water or hydrating fluids. Listen to your body and be smart, as you should any time you exercise.

    We hope you’re inspired by the many ways that waist training can enhance your workout routine. While wearing a waist trainer is part of the secret to maximizing your workouts, the other part is loving what you do and loving your results. Stick with it, and you’ll be more motivated as you make progress. And if you love your waist training workouts, be sure to share your results using #BeTheHourglass so that you can be an inspiration to others!

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  • 5 Benefits of Wearing a Waist Trainer

    waist training benefits

    By now you’ve probably heard about waist training, whether you’ve seen celebrities sporting their workout bands on social media or your friends have started wearing them. Waist trainers look cute and appear to make you slimmer, but perhaps you’re still wondering what all the fuss is about.

    Some people love their waist trainers because they do so much more than just make you slimmer for that one Instagram pose. Many of our customers are pleasantly surprised when they discover the unexpected results of our most popular waist-slimming garments. If you’re trying to decide whether to give waist training a try, consider these five benefits.

    1. Immediate Slimming Results

    When you first put on a waist trainer that is fitted properly, you’re going to see results immediately and anytime you're wearing the garment. You’ll notice an hourglass curve at your waist that eliminates muffin top and prevents your belly from sticking out. If you take measurements, you waist could be up to 4 inches slimmer instantly.

    For this reason, waist trainers make excellent special occasion garments, as they can help you fit effortlessly into tight-fitting or flowing dresses, pants and skirts. Every body type benefits from having a more defined waistline.

    In order to achieve the best results when you first try on your waist trainer, it’s important that you garment fits correctly and is a style ideal for your body type and lifestyle. Check out our complete guide to help you determine your ideal waist trainer. Also be sure that you are sizing your waist trainer correctly by following the sizing chart for the garment of your choice and taking accurate waist measurements.

    1. Enhanced Workouts

    It’s a good idea to work on strengthening your core when you’re wearing a waist trainer for the best results. A waist trainer should not take the place of strong core muscles; rather they should complement each other.

    A workout waist band can be an indispensable part of your workout wardrobe, which is designed to provide firm compression during vigorous movement and will help you sweat harder for a more effective workout.

    The garment stimulates thermal activity, literally increasing your body's natural heat. This makes you perspire more in the areas where you're trying to slim down—so you're getting more from your workout without the extra effort.

    Some women prefer using a waist trainer exclusive for working out in. In fact, our most colorful, selfie-worthy waist trainers are ideal for this purpose and are meant to be shown off!

    Wearing a workout band can complement a number of exercises, including but not limited to running, walking, racquet sports, aerobics, circuit training and strength training. We highly recommend you incorporate strength-building workouts for your whole body, but especially your core. Check out these workout recommendations if you need inspiration.

    Workout waist trainers are great on their own, but if you want to follow an everyday waist training regimen, we highly recommend that you also use your favorite everyday waist trainer for the best results and to keep your workout band fresh and clean.

    1. A Supplement to Your Long-Term Slimming Goals

    Many people use waist trainers to supplement their other slim-down goals. And because of the heat-stimulating properties, the more you use your waist trainer, the more you’ll know your efforts are working. For the best results, we recommend wearing a waist trainer 8–12 hours a day, but keep in mind that results will vary depending on your lifestyle, goals, body type and other factors.

    If you’re new to waist training, we recommend starting out slowly. Wear your waist trainer for just an hour or two for the first couple of days and then slowly wear it for a little longer each day. You can take a break in the middle of the day if needed, or even take a day off. But stick with it and be consistent. After 2–3 weeks it will feel totally natural to wear your waist trainer all day.

    Be sure to check out some of our customer stories to discover what real women’s results can look like. These are everyday women of all shapes and sizes who have benefitted tremendously from wearing a waist trainer.

    1. Corrected, More Confident Posture

    One of the unexpected benefits of wearing a waist trainer is better posture. It’s something that many of our customers have been pleasantly surprised to discover, and it’s one of their favorite benefits. Professional women who sit at a desk all day tend to slouch, which is a big no-no for your back. While wearing a waist trainer, the compression forces to sit up straighter and thus provides more posture support.

    The corrected posture is good news for your back, but that's not the only benefit. You’ll look and feel more confident simply by the way you carry your torso. It's a look of confidence. Nonverbally you can send a powerful message just by standing a little taller.

    1. Motivation for a Healthier Lifestyle

    Sometimes one of the biggest hurdles to losing weight or getting healthy is the motivation to get started and keep going. Sticking to a healthy diet and going to the gym day after day can be difficult to keep up, especially if you hit a hurdle or a plateau in your progress.

    That’s where waist training can really benefit you—by keeping you going. Many of our customers have testified that they didn’t start out with healthy lifestyle changes when they started waist training, but once they got a vision for what their bodies could look like, they were more motivated to stick with it.

    It’s tough to make major changes to your lifestyle, but the first start is to just do something. And that something leads to other changes, until you find that being healthy is just a part of who you are. Waist training is just one piece of the puzzle, but for many women it has been exactly what they have needed to get started and stick with it.

    It’s evident that, while a waist trainer can provide instant results in slimming and enhancing your figure, it does a whole lot more. Not only will you love the way you look and feel, but your close friends and family will probably start noticing how you're changing and will wonder what your secret is!

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  • How Can This Activewear Amp Up Your Workout?

    Discover how activewear can stimulate your workout

    Workout clothes are just workout clothes, right? Does it really matter whether you head into the gym with an old t-shirt or something a bit more put-together?

    Actually, yes. It does matter.

    If you think about it, your favorite professional athletes and others who are doing serious training probably aren’t wearing performance gear simply because it makes them look good. While wearing performance activewear doesn’t replace actually going out and doing some focused exercise, it can make a big difference in how effective that workout can be. Great gear can also help you stay focused and motivated. See why our maximum compression workout waist trainer is a customer favorite.

    If you’ve never experienced what it’s like to complete your workouts in quality compression activewear, here are several benefits to consider.

    Compression Gear Provides Optimal Support and Comfort

    Have you ever had a worn-out or cheap sports bra, but you wore it anyway because it was all you had at the moment? Then you know that a bad bra is pretty much the worst, especially if you’re doing any sort of workout that involves rigorous movement. Not only is it uncomfortable, but it can even distract you from giving your workout your full effort.

    It goes without saying that a great sports bra should be the foundation of your workout wardrobe. But that’s just the beginning. In the same way, compression apparel can provide the support you need all around.

    For starters, a compression top will supplement the support of your sports bra with additional compression around the bust. It will also hug your torso to keep everything in place while you move, so you don’t have to worry about jostling or jiggling, even when jumping around.

    You might also love the support that a workout waist trainer provides. Not only will it slim your waist and keep your abdomen firmly in place while you work out, but it can provide additional support for your bust. In particular, a vest-style waist trainer pairs perfectly with a sports bra for optimal bust and back support and coverage.

    And support shouldn’t just stop above the waist! You’ll be way more comfortable in compression shorts and leggings than baggy sweat pants or shorts, particularly if you’re doing any interval training, dancing, or something similar with quick movements. Women love having curves, but they need to be kept in check when you’re working up a sweat!

    Compression Gear Helps You Sweat Harder

    The old saying goes that women don’t sweat; they “glisten.” Hardly! Sweat is what you want during workouts because it means your heart is pumping, you’re burning calories and you’re getting stronger.

    Boosting perspiration is one of the best benefits of compression apparel, and it’s definitely a difference you’ll notice.

    Here’s how it works: by pressing against the skin, it stimulates thermal activity and blood flow, which in turn signals to your body that it needs to cool off. Your sweat indicates that you’re working hard and ultimately means you’re getting an effective workout (that’s one reason why going for a run out in the heat feels a lot harder than going for a run when it’s cooler).

    Don’t resist sweat; embrace it! In particular, waist trainers will help you sweat a lot more around your core, even when you’re not doing an intense workout. In other words, you can exercise more effectively without actually putting in more effort (although you may feel the extra intensity).

    And if you think all that sweating sounds uncomfortable, don’t worry. Much of our workout apparel is also designed to prevent you from feeling hot and sticky by using lining that wicks away the moisture from your skin. So you can keep your workout’s momentum going without worrying about chafing or sticky discomfort.

    Compression Gear Targets Your Trouble Areas

    No matter what body type they have or how good of shape they’re already in, everyone has trouble areas on their figure. Knowing which workouts to do in order to build muscle and burn fat is the most important factor when targeting your trouble areas, but the right gear can help keep you focused.

    Compression apparel keeps your target areas firm, so you can work on strengthening them further during your workouts. For example, waist trainers help you keep your tummy tucked and your back straight, encouraging you to focus on holding those planks. Compression leggings keep your butt, thighs and hips firmly in check, whether you’re running or doing squats, so you won’t be distracted by anything bouncing around. While the compression material itself isn’t what makes you exert yourself, with smart training it can greatly enhance your workout experience.

    Compression Gear Makes You Look Great

    Okay, we admit this shouldn’t be the only thing that matters when it comes to your workout gear, but flattering apparel can be a huge motivator when it comes to getting up and getting exercise! Whether you’re at the gym, on a run or taking selfies during your home workouts, knowing that you look your best can make you more excited to do it.

    Compression apparel not only intensifies your workout, but also slims your figure in all the right places. Wearing a waist trainer can help you take at least an inch off your waistline immediately. Compression shorts and leggings help smooth out and lift your butt and thighs, and may also help slim your waist depending on which one you use. Certain slimming, butt-lifting leggings like these from Bon Bon Up are even constructed with an internal girdle that is both comfortable and effective.

    You Can Mix and Match for a Customized Experience 

    One of the most enjoyable qualities of workout apparel is that you don’t have to pick just one piece. Mix and match your favorite compression tops, workout bands, butt-lifting leggings or toning shorts for a customized experience each time you work out. Your preference might change depending on what you’re doing or whether you’re indoors or outdoors. And of course, there are many varieties of colors and patterns.

    Here are a few ideas for your inspiration:

    • Try going for a long run in cooler weather wearing long leggings and a workout band.
    • When you’re in a time crunch but want to fit your workout in quickly, strap on a Velcro closure workout band, paired with your favorite shorts or leggings.
    • Doing crunches or serious abdominal work? Switch out your waist trainer for some compression tanks.
    • When working up a sweat doing a lot of squats or other legwork, get the most out of it with high waist shaping shorts and your favorite waist trainer.

    What Features To Look For

    There are many options when it comes to compression apparel, so here’s what you need to know when browsing through different garments.

    • Bio-ceramic material: The Delfin brand carries a unique fabric that provides instant smoothing, increases perspiration and keeps you feeling cool and clean with a breathable design and anti-microbial additive.
    • Butt-lifting construction: Bon Bon Up leggings are designed to firmly tighten your butt and control your thighs using an internal girdle.
    • Breathability: Leggings, shorts and tops come in a variety of fabrics, all of which can provide compression but will have different degrees of breathability. Lighter fabrics like nylon will feel light and cool, while fabrics like polyester and neoprene will not feel as light, although they may effectively make you sweat harder.
    • Moisture-wicking: Look for this description in garments to determine if they will transfer the sweat away from your skin. Most of are garments do this to some degree.
    • Latex: Most waist trainers are able to effectively provide compression through the use of a latex core. There are several, however, with a latex-free blend.
    • Waist trainer length options: Not all waist trainers are one style fits all. Check out different lengths that can be suitable if you have a long or short torso.
    • Waist trainer closure options: Most workout bands come with hook-and-eye closures, but we do carry several that zip up for extra support, as well as those with a Velcro closure for easy on and off and a customized fit.
    • Flexible steel boning: The Hourglass Angel brand waist trainers are uniquely constructed with steel instead of plastic in the bodice, for durable maximum compression.

    In general, you might find that different features work better during different kinds of workouts and workout environments, which is why mixing and matching is highly recommended, as described above.

    We hope you’re inspired by the many options available to you that can help you start and continue working out effectively. We carry high-quality apparel that will help you stay motivated and get the most burn out of your workouts. As always, if you have any questions about waist trainers or any other compression apparel, our expert stylist are waiting to hear from you.

    And don’t forget to get social! We love seeing you in your workout gear on our social media channels. On Instagram or Twitter you can tag us at @hourglassangel and use #BeTheHourglass to let us know how your workout goals are going. Be sure to track your progress and take before and after photos. You’ll be an inspiration to us as well as your friends!

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  • Waist Training Exercises to Try at Home

    Sample Waist Training Exercises

    Ready to slim down your midsection? Getting an hourglass waistline doesn’t require endless hours at the gym with expensive equipment or a restrictive diet. But what you do need is a dedication to waist training, eating smart and choosing exercises that you can do at home (or just about anywhere).

    Waist training is the practice of wearing a waist trainer daily, which can help you slim your waistline instantly, while also supplementing smart eating habits and an exercise plan. Waist training works by stimulating perspiration and thermal activity in your core, which can be especially effective at intensifying your workouts.

    At Hourglass Angel, we believe that not only is it possible, but just about anyone who wants to try a waist training regimen can have fantastic results with the right approach. If you’re wondering how to get started, here’s how to jump-start your waist-slimming plan, with simple but effective exercises that you can try at home.

    The Best Exercises for Waist Training

    There are many different exercises you can try with a waist trainer. The only ones we don’t recommend are any types of crunches. If you insist on doing crunches or similar torso-bending moves, take the waist trainer off during that portion of your workout.

    Depending on your preferences, be mixing in at least three days a week of allover strength training exercises with medium to high-intensity cardio—for 30–60 minutes a day, five days a week. Some people like to spread out different muscle groups over five days, while others like to do more intensive strength training on three days, with cardio on the rest days. Just be sure not to work out the same muscle groups two days in a row (not counting cardio).

    Here’s a roundup of the most effective exercises you can do at home with a waist trainer.

    You can also wear a waist trainer very effectively with just about any type of cardio including running, walking, biking or on your favorite piece of fitness equipment.

    Finally, don’t forget to include all-over stretching as a part of your regular fitness routine, so that your muscles can heal and stay limber. You can try yoga or any relaxing routine that you prefer.

    Choosing the Right Waist Trainer

    In addition to having a great workout plan, another important factor in a success waist training regimen is having the right garments.

    For the best results with your workouts, you’ll want to use one of our workout bands. These are constructed with a more durable design so that they’ll hold up no matter how rigorous your workout is or how hard you sweat. You can choose a traditional band style, or for additional support and coverage for the bust and back, you may prefer a vest style.

    While some people choose to wear a workout band for the rest of the day, we actually recommend that you choose an everyday style, which will provide firm control and be comfortable enough to wear all day once you’ve grown accustomed to it. Wearing at least two different waist trainers also allows the latex to rest and retain its elasticity, and you can keep them fresh and clean.

    There are many different styles of waist trainers to choose from; what works for you depends on your personal preferences, body type, and goals.

    • Steel-boned, lace-up corsets are latex-free options with a classic look that are completely customizable and easily size down as you slim down.
    • Waist training vests provide additional support for the bust as well as more complete coverage for the upper back, which can be ideal for women with larger busts. Be sure to choose an option with adjustable straps if you have a high bust-to-waist ratio.
    • If you are petite or if you have a long torso, you may want to consider options better suited for your body type. There are also some garments that have more options in plus sizes.
    • Most latex cinchers hook up in the front; some have two rows of hooks and some have three. You may prefer three if you plan on sizing down considerably as part of your waist training goals.

    It’s also very important when selecting your ideal waist trainer to get the correct size. Take the measurement at the narrowest point of your waist, where there is a natural bend above your belly button. Use fabric or vinyl measuring tape and lay it flat on your skin, keeping it parallel with the floor. It shouldn’t be so tight that you can’t fit a couple of fingers underneath.

    Be sure to follow the sizing chart of your garment of choice exactly. We have carefully curated and tested every waist trainer that we sell and have adjusted the sizing charts accordingly. The sizing can vary a bit by brand and style. If your waist trainer has number sizes, don’t mistake the garment size for your waist size, because they won’t be the same.

    Getting Started with Your Waist Training Regimen

    If you’ve never tried waist training before, there can be a bit of an adjustment period when getting started. Don’t simply jump in without breaking in your new garment and letting your body adjust to the way it feels.

    Before you even begin, make sure that your waist trainer has a great fit. If it fits correctly, you should love the way you look immediately after putting it on. It will feel very tight, but you shouldn’t have to yank it on or feel extremely uncomfortable. These are indications of a poor fit.

    It can be a little tricky getting waist trainers on the first time; see here for detailed instructions on how to put on a latex cincher and corset, plus how to break them in. It’s especially important that you wear a corset loosely several times before you begin tightening the laces fully; otherwise, you risk warping the whole garment.

    Once you’ve tried on your waist trainer and it’s broken in, it’s time to jumpstart your waist training plan. Your goal is to be wearing your waist trainer for at least eight hours every day, for a maximum of about twelve hours. It takes time to build up your endurance to this amount of time, but if you stick with a daily habit, it shouldn’t be a difficult transition after about a month or so.

    Here is an example schedule of what a beginner’s waist training regimen might look like:

    • Day 1:
      Get a feel for your waist trainer by wearing it for about an hour. Test it out in different positions: sitting, standing, walking, etc. Be sure to take some “before” selfies so you can track your waist training progress. Today might also be a good day to try out some different outfits and see what looks most flattering with your new hourglass waistline.
    • Day 2:
      Aim for two hours today. You should be starting to get a feel for it.
    • Day 3:
      You don’t have to wait for today, but if you haven’t yet, try working out in your workout band. Go for a brisk walk or try some other type of cardio so you can grow accustomed to how it feels. You should have a waist trainer on for about three hours today.
    • Day 4:
      Your goal is four hours total waist training today. If needed, break it up into two sessions. Today is also a great day to test out some of our recommended strength training exercises. From here on out you will want to be aiming to work out five days a week with a health mix of strength training and cardio. If you’re not in the habit of exercising it will take time for you to build up your endurance, but just remember that getting and trying it is half the battle.
    • Day 5:
      You guessed it: five hours of waist training! You’re going to be sweating more around your midsection, so be sure you’re getting adequate water. Measure out at least 64 ounces a day. Be sure to get in some cardio again today.
    • Day 6:
      You’re almost all the way there to a full schedule of waist training! Do some more strength training.
    • Day 7:
      Take a day off and congratulate yourself for making it this far, unless of course you’re pumped up and want to keep going.
    • Day 8–14 and beyond:
      This whole week, you should be settling into a consistent waist training routine. By the end of the week, you should feel pretty comfortable wearing your waist trainer for at least eight hours daily.

    By the end of the month, we recommend taking some “after” photos. You might even need to size down your waist trainer, so keep up the great work!

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  • How Sitting All Day Hurts Your Body and What To Do About It


    In the U.S. we hear a lot about our health problems and the blamed culprit is usually our diet and lack of exercise. What many people often forget, however, is how many of us are also sitting for long stretches every day as a result of the modern professional environment, which consists primarily of sitting at a desk all day.

    Even if you exercise for a few minutes each day, it is difficult to offset the detrimental effects of constant sitting. Our bodies were designed to be in constant movement, not just 30–60 minutes a day. The average American adult spends 9–10 hours a day in a chair, resulting in a variety of negative consequences to their health. (See this article for a more in-depth overview.)

    One of the health issues that we talk about frequently at Hourglass Angel is back health. Here’s what a sedentary lifestyle can do to it:

    Neck and shoulder strains: if you spend any amount of time in front of a computer, you probably know what this feels like. You may tend to hold your neck and head forward; in addition you might cradle a phone to your ear. As a result your cervical vertebrae may suffer strains, which over time can lead to permanent imbalances. In the immediate aftermath you may suffer from chronically sore shoulders and back.

    Back pain: When you’re sitting you put more pressure on your spine than when you’re standing; it’s even worse when you’re hunched over a computer. An estimated 40 percent of people who suffer from back pain spend long hours in front of a computer screen each day.

    When you move around, the disks in your back expand and contract, which allows them to absorb blood and nutrients. But when you’re sitting, these disks are compressed. Over time they can lose their flexibility and even become herniated. Ouch!

    It’s a sobering fact that a desk job can be so bad for your health, even if you exercise regularly. But don’t despair; there are a few steps you can take to combat the effects of this kind of work environment.

    How Wearing a Waist Trainer Help Your Back

    While many people are attracted to waist trainers because of the benefits of a smaller waistline and a thinner appearance, there are other benefits as well.

    Wearing a waist trainer forces your torso to keep a straighter posture. Wearing a compression garment for an extended period provides back support because of the binding and cinching effect. The boning inside a cincher or corset also provides firm abdominal support, which creates a constant reminder for you to sit up straight throughout the day.

    (Bonus: you’ll also be encouraged to have better portion control during snacks and meals, which could help curb the weight gain that goes hand in hand with long hours of sitting.)

    The key to getting the most back-supporting benefits from your waist trainer is wearing one that fits correctly. If you choose one that is too tight, not only will you be extremely uncomfortable, but you won’t be doing your body any favors by smashing your abdomen. Be sure to consult our sizing charts and follow these tips for choosing the best waist trainer for your shape, size and lifestyle.

    It’s also very important to use waist training as a complement to a healthy diet and consistent exercise. While you might like the way your waist trainer makes you look with minimal effort, there's so much more to gain by implementing a workout routine at the same time. Be sure to incorporate strength training and high-intensity cardio to ensure that you’re getting the most out of your waist training regimen.

    More Tips to Counteract Long Hours of Sitting

    A waist trainer can be a huge aid to your back health as a part of healthy lifestyle plan, but you may still need to address the fact that being stuck in a chair all day can hurt you. Here are some simple changes you can make to get moving and get healthy:

    • Take every opportunity to stand up when you can. Walk across the office to talk to a coworker rather than sending a message.
    • Park your car farther away from the entrance, wherever you go.
    • Opt for the stairs instead of the elevator.
    • Use a tracking device to count your steps and work up to 10,000 steps a day.
    • Organize your office space so that you have to stand up in order to retrieve files, answer the phone, etc.
    • Find alternative ways to work at your desk like an exercise ball, a chair without arm rests or even a standing work station.
    • Set a timer to remind yourself to be standing for at least ten minutes during every hour.
    • Try some simple desk exercises throughout the day.
    • Choose to walk or bike to work or when running errands instead of driving. If you take public transportation, remain standing when possible.
    • Use your free time to engage in active movement instead of continuing to sit. Try doing some stretches while watching TV instead of lounging on the couch.

    When you’re motivated and you put your mind to it, living a more active lifestyle is not very difficult. And it can do wonders for your health. If you’ve ever suffered from chronic neck, back or shoulder pain, then you know just how much it can put a damper on your overall wellness. While it can be tempting to simply reach for pain-killers or expensive medical treatments, you will only get so far in addressing the symptoms without getting to the root of the problem.

    Waist training can be an essential and very effective part of your healthy lifestyle plan. Just remember that while it’s an important piece, it’s still just one piece. You have to put the whole package of healthy eating and movement together in order to achieve the very best results and stay healthy for a lifetime.

    Have you benefited from corrected posture as a result of wearing a waist trainer? We’d love to hear about your experience! Share it with us by contacting us directly or using #BeTheHourglass on social media.

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