Waist trimmers—otherwise known as waist trainers or waist cinchers—are a popular way to slim down your waist and boost your confidence. But there are a lot of ways to approach wearing one.

Some women like to wear them just for special occasions or under particular outfits, while others seem to wear them constantly. So how long are you supposed to wear a waist trimmer for the best results?

The answer, of course, depends on what you’re going for. There is no correct answer for how long you’re “supposed” to keep one on. But there are certainly some best practices to follow so that you’ll get the results you want.

Waist Trimmers as Shapewear

While waist training has grown in popularity over the past several years, it’s not the only approach to wearing a waist trimmer. You can also use a waist slimming garment as a piece of your shapewear wardrobe whenever you want to get maximum slimming and smoothing power around your midsection.

Simply by putting on a waist trimmer, you’ll immediately drop 1–3 inches from your waist measurements and achieve an hourglass silhouette, no matter what your size. This makes it an ideal garment to wear underneath formalwear, bridal attire, or any form-fitting clothing that shows off your figure.

If you don’t wear a waist trimmer very often, you might not feel comfortable wearing it for more than 1–2 hours at a time. For this reason, if you’re planning on wearing it for a special occasion, you might want to work your way up to the event, just like you would with a pair of new shoes. A couple of weeks beforehand, wear it for a few hours on the first day, and then gradually add more time each day until it’s comfortable to wear for 8 or more hours.

Waist Trimmers for Workouts

Some styles of waist trimmers are designed exclusively for working out in. Otherwise known as workout bands, these are durably constructed so that they can withstand vigorous movement. They maximize your sweat and are cut slightly differently to allow for more freedom of movement.

For the best results with your workout band, we recommend wearing it daily during your exercise routine. Even if you’re not doing a heavy workout, you’ll benefit from wearing the garment during light exercise light walking or cleaning the house. If desired, you can also wear your workout band for an hour or two before or after your workout to maximize its effects.

Most people don’t like to wear a workout band all day, since they can make you quite sweaty. If you want to practice an everyday waist training regimen, we recommend waist trimmers designed for that purpose.

Waist Trimmers for Everyday Waist Training

To get maximum results out of your waist trimmer, you may want to start an everyday waist training regimen.

Everyday waist training is a practice used in conjunction with a healthy lifestyle with the intent to slim down the midsection. By providing immediate slimming, it can be a powerful motivator to help you stay on track with your health goals.

How long you wear your waist trimmer for daily waist training depends on how long you have been doing the practice. It can take time for your body to adjust to the way it feels to wear a waist trimmer, which is why we recommend gradually working your way up to all-day wear.

Start slow the first day. Gradually, add an hour or so each day, as it is comfortable. As you get to about 4 hours and above, you may want to break up your wear into 2 shorter sessions. It’s also okay to occasionally take a day off.

Depending on how quickly you ramp up your waist training schedule, you will likely feel comfortable wearing a waist trainer all day after 2–3 weeks. Once you’re in a routine, aim for a minimum of 8 hours a day and a maximum of 12.

Here is a sample schedules for a beginner waist training routine:

Schedule 1: 14-Day Guide (see full instructions.)

Days 1 and 2: 4 hours

Day 3: 5 hours

Day 4: 6 hours

Day 5: 7 hours

Days 6 and 7: 8 hours

Days 8, 9, 10: 9 hours

Days 11 and 12: 10 hours

Day 13: 8 hours

Day 14: 9 hours

Schedule 2: 21-Day Guide (see full instructions.)

Day 1: 2 hours

Day 2: 4 hours

Day 3: 4 hours, split into 2 sessions

Day 4: 6 hours

Day 5: 5 hours, split into 2 sessions

Day 6: 7 hours

Day 7: break

Day 8: 6 hours, split into 2 sessions

Day 9: 8 hours

Day 10: 4 hours, split into 3 sessions

Day 11: 9 hours

Day 12: rest

Day 13: 4 hours

Day 14: 4 hours, split into 2 sessions

Day 15: 6 hours

Day 16: 5 hours, split into 2 sessions

Day 17: 7 hours

Day 18: 8 hours

Day 19: 9 hours

Day 20: 10 hours

Day 21: 11 hours

Tips for Getting the Best Results from Your Waist Trimmer

Like any other lifestyle habit, wearing a waist trimmer will produce the best results the more consistent you are. If you choose to wear a waist trimmer as shapewear on occasion, then you’ll experience the results of a slimmer waist whenever you put it on. If you wear it for daily workouts, you’ll experience the benefit of consistent, higher intensity workout routines. And, if you participate in a daily waist training regimen, you’re well on your way to a lifestyle that leads to a slimmer figure.

No matter what approach you take, it’s important to incorporate wearing a waist trimmer with a healthy lifestyle. If you have trouble staying motivated, wearing your waist trimming garment will help you stay focused on your target figure, help you enjoy working out, and encourage you to manage your portions well.

If you have any questions about choosing the best waist trimmer for your figure and goals, be sure to contact our team of expert stylists. We’ll be glad to help.