Wearing a waist trainer while working out is a great way to maximize your exercise routines (and look great doing it). But there are a few things you should know if you want the best results.
In this post, we show you how to do it right:
- Which waist trainers to wear
- What exercises to do
- How to sweat harder without exercising harder
- Why waist training works so well when you're working out
Before we dig into our most important tips, let's take a look at how and why waist training during exercise is so effective.
Can I wear a waist trainer while working out?
Absolutely! That's exactly what workout waist trainers are designed for – and below, we go over some of the best garments for doing it.
But how does it work?
If you've never worn a waist trainer before, it may seem hard to believe that you could work out while your midsection is being compressed. But in fact, today's waist trainers are very comfortable to wear while exercising and they're more flexible than you might think.
The best styles are made with thin, flexible steel boning, which allows for free range of movement, despite the strong compression. In other words, your belly stays flat, but your body is still free to move.
It's true that some exercises may be more difficult to do while waist training, but in many cases that works to your advantage by making the workout more strenuous. Below, we'll go over some of the most effective routines.
How does waist training improve my workouts?
Waist trainers do more than just make you look skinnier. They make you sweat harder during exercise, including even low-intensity physical activity like walking.
Here's how it works:
- High-compression latex inside your waist trainer stimulates thermal activity in your core.
- The increased body heat naturally leads to an increase in perspiration as your body tries to cool itself off.
- The increased perspiration thus optimizes your workout, making you sweat more without an increase in effort.
It's a simple, but very effective way to maximize your workout. And the more you use your waist trainer, the more you’ll know your exercise is working.
Which waist trainers are best for exercise?
There are no shortage of waist trainers, cinchers and corsets to choose from these days. But if you'll be working out, then it's crucial that you stick to "workout waist trainers."
Workout waist trainers are specially made for exercise.
For starters, they're constructed more durably than everyday cinchers, so that they withstand rigorous usage, lots of movement and sweat.
Also, workout-style waist trainers are typically made with latex or other materials that stimulate thermal activity. That's the key to getting the most from your waist trainer: more heat + more perspiration = a maximized exercise routine.
Finally, workout-style waist trainers tend to be a little shorter than other styles. This gives you a greater range of movement, so you can do a greater variety of exercises.
Choosing the right style for your body
Exercise waist trainers come in various styles to fit your individual needs and body type. Here are some of the most popular options:
- Conventional hook-and-eye closure: This is the most common style of workout waist trainer, which usually comes in a variety of fun, splashy colors, making it a great choice for the gym. We recommend our Hourglass-Effects Waist Trainer, which has three rows of strong hook-and-eye closure (so you can adjust the compression over time), and nine columns of flexible steel boning for powerful shaping and control.
- Vest-style with straps: These waist trainers have a vest-like design that provides extra support for the bust. It's an ideal choice for women who have larger busts or who simply prefer a little extra support in front. Additionally, it provides coverage for the upper back, which helps to cover up your bra straps. Our Latex Waist Trainer Vest is a great option that's workout-ready and capable of sculpting 1 to 3 inches from your waistline.
- Petite: Smaller torsos need a smaller waist trainer. Otherwise, the garment could restrict your movement during exercise, not to mention it will be too large for your body (which can diminish the slimming power and also cause bunching in the middle). So if you're short, or have a shorter torso, look for options like our Petite Latex Waist Trainer Vest for a better fit and better results.
Optimize any workout
Waist trainers work no matter which workouts you choose.
For starters, they keep your belly flat as you exercise, which is a huge confidence-booster, especially if you're in a public gym (but also at home in front of the mirror).
But more importantly, they ramp up your body heat and increase perspiration during any physical activity. This mean you can maximize any exercise, including:
- Strength building
- High-intensity interval training
To make the most of your exercise routine, we've put together this list of great workouts for waist training.
Recommended waist training exercises
1) Core Strengthening
Strengthening your core has numerous benefits, in addition to helping you firm your abs. By doing exercises like hip flexors, planks and back extensions, you'll feel the burn in your midsection (especially with your waist trainer on), and they can help your posture too. Check out this 45-day plan for step-by-step tips on how to do it.
2) Lower-Body Strengthening
If you want to strengthen your leg muscles (while working other areas of your body too), then we recommend a Pilates routine that incorporates a range of exercises, such as bridges, squats, butt lifts heel kicks and fire hydrants. Follow these instructions to see how.
3) Full-figure Sculpting
High-intensity interval training is one of the most effective forms of exercise for full-body sculpting. By doing short bursts of high-intensity workouts, you'll build strength all over and burn fat at the same time. We recommend doing a diversified routine that incorporates lunges, jumping jacks, squats, pushups and mountain-climbers, just to name a few. Try this 20-day full-figure sculpting challenge.
4) Waist & Love Handle Workouts
Your waist trainer will of course help to slim your waist and hide those love handles while the garment is on. But if you want to use waist training as part of your long-term slimming routine, then you'll definitely want to do exercises like side planks, Russian twists, burpees and bicycle crunches. Here's a simple 4-week routine that you can do at home.
If you're craving more workout options, check out this 6-exercise waist training regimen. It includes some of the exercises we've mentioned above, like bridge poses and plank twists, but with easy-to-follow videos from fitness blogger Bianca Jade, a.k.a. MizzFit. MizzFit performs each exercise while wearing a waist trainer or other shapewear from Hourglass Angel, so you can see exactly how to do it and what to expect.
If you’re new to waist training, don't overdo it. It will take some time to get accustomed to wearing a waist trainer, let alone working out in it. For the best results, it's better to ease into a workout routine, rather than diving head-first.
If you want to start a consistent waist training routine, you should aim to wear your waist trainer for about 8 or more hours a day, regardless of your exercise goals. Reaching that goal could take anywhere from 1 week to 1 month, so here's a general guide for taking it slow and incorporating some exercises along the way:
- Day 1: Try wearing your waist trainer for about an hour to get a feel for it. Move around and try different positions: sitting, standing, walking and so on. This will help you become more accustomed to the compression, and it also helps to "break in" the waist trainer.
- Day 2: Shoot for about two hours today.
- Day 3: Wear your waist trainer for about 3 hours, if you can. Incorporate a brief workout, such as a brisk walk, cardio or one of the exercises listed above.
- Day 4: Try increasing the time to 4 hours – feel free to break it up into two sessions. Now is also a great time to try some of our recommended strength-training exercises above.
- Day 5: Today, aim for 5 hours of waist training. Also, from here on out, you will want to start exercising between 3 to 5 days a week. It's okay if you need more time! Go at your own pace and steadily increase your workouts over time.
- Day 6: Alternate the types of workouts you do each day. For example, if you do cardio today, do strength training tomorrow, and so on.
- Day 7 and beyond: By now, you should feel comfortable wearing your waist trainer for 7 to 8 hours a day or more. If not, don't worry. As long as you keep setting your goal higher each day, you'll get there in no time.
Check out our waist training guide for everything you need to know about wearing your waist trainer, including how to put it on, choosing the right size and other ways to get the best results.