How to Waist Train Safely and Effectively
Posted by Hourglass Angel on Sep 13th 2022
4 Ways to Ensure You're Waist Training Safely and Effectively
- What’s the best way to get started?
- How long should I wear my waist trainer?
- What kind of waist trainer should I use?
- Am I doing it right? Is it safe?
- How do I waist train most effectively?
With so many options and approaches, it might feel overwhelming to figure out what's most important.
But don’t stress! Waist training is really simple when you know how to do it properly.
To make things simple, we've put together a few general tips to ensure you're waist training safely and effectively. Do this, and everything else will fall into place.
What is Waist Training?
First, let's discuss what waist training is, since different people may refer to different things. For the purposes of this article, waist training is the practice of wearing a waist trainer regularly as part of a lifestyle, with the intent to slim down your waist. Just wearing a waist trainer sporadically is not quite the same thing. Serious waist trainers have goals and are committed to specific practices, which include wearing a waist trainer daily, eating a healthy diet, and exercising. We'll discuss these in more detail below, with these tips on safe and effective waist training.
1. Follow Our Recommended Waist Training Regimen
For some people, getting started with waist training may be one of the most challenging parts of the process. But once you get going, it will become second nature.
A common mistake we see is people jumping into waist training too quickly and without a plan. It can get a little uncomfortable at first, so they get discouraged quickly and don't keep up with the practice.
Waist training takes some time to get used to. Your body will need to adjust to the way it feels to have high compression around your midsection, especially if you’re doing it for 8 to 12 hours a day. A new garment takes some time to break in. What's more, you may need to work up to a complementary fitness routine that helps you achieve your waist slimming goals.
If you've never waist trained before, start out by wearing your waist trainer for just an hour or two to begin with. Each day, try adding in an hour or so more of waist training. After a few days, you can break up your training into two sessions if desired.
After a few weeks of consistently waist training a little more each day, you should feel comfortable wearing your garment for at least 8 hours. We recommend this as a minimum in order to achieve the most effective results. But don't wear your waist trainer for more than 12 hours at a time, so your body has a chance to relax, and your waist trainer can also rest and regain its full compression.
A garment like Size Me Down Adjustable Waist Trainer by Hourglass Angel HA113 is a great option for beginners because it offers firm compression that will effectively slim your waist while it's on, and you can easily adjust it over time when your waist size decreases.
2. Make Sure Your Waist Trainer Fits Correctly
If you want to safe train safely and effectively, you need to make sure your waist trainer fits correctly. It should be snug but not so restrictive that you can't breathe or move. If you feel pain or discomfort, that's a sign that your waist trainer doesn't fit; listen to your body's cues and remove it promptly.
All the waist trainers at Hourglass Angel have a custom size chart that you should follow to ensure the best fit. Even if you think you know what your size is, take a waist measurement before you order a new garment, and refer to that specific garment's chart.
For an accurate measurement of your waist, use a soft fabric or vinyl tape measure. Hold it directly against your skin at your natural waist. You can find it a couple of inches above your belly button, where there is a natural bend in your torso when you lean to one side. The tape measure should be snug but not so tight that it cuts into your skin; you should be able to fit a finger underneath it. Make sure the tape measure is straight and level; a mirror or a friend can help with this.
If you're in between measurements, always use the larger size. Remember that waist trainers are adjustable and can give you firm compression that is customized to your shape. A common mistake we see is people ordering a waist trainer that is too small; the results are usually unflattering and can lead to discomfort.
Once you receive your waist trainer, try it on to make sure it fits perfectly. If you use a garment with hook-and-eye closures, secure it from the bottom up. Fasten each hook around the narrowest part of your waist and then pull the garment down as you go. You should be able to put it on without yanking or tugging. If it is too difficult to put on or is extremely uncomfortable, try it on a looser setting, if possible.
You should absolutely love the results you see in the mirror when you put on a waist trainer that fits you correctly. If you don't like it, be sure to exchange it for a better option.
3. Use the Best Cut and Style of Waist Trainer
Size isn't the only factor to consider when choosing a waist trainer that will give you the safest and most effective results. There are also different cuts, materials, and types of waist trainers that are available.
Your body type is a factor when choosing the best waist trainer. In particular, if you have a long torso, a short torso, or are extra curvy, be sure to look at the options that are designed for you.
If you are petite or have a short torso, the Petite Latex Waist Trainer by Hourglass Angel HA100 is cut shorter and will give you the hourglass waist you want without digging into your ribs or your hips. If you want more coverage for a longer torso, try the Hip-Control Latex Waist Trainer by Hourglass Angel HA109. And if you want more support for your bust and coverage for your upper back, we recommend a vest-style waist trainer like Latex Waist Trainer Vest by Hourglass Angel HA013. If you are especially curvy, get a garment with adjustable shoulder straps and waist closures so that it can accommodate your shape.
What you are using the waist trainer for is also important to consider. For all-day, everyday waist training, most beginners prefer a latex garment with hook-and-eye or Velcro closures like Best Waist Trainer by Hourglass Angel HA012 or Zipped Up and Snatched Workout Waist Trainer by Hourglass Angel HA108. These styles are designed for this purpose and can be worn under most styles of clothing.
If you are an experienced waist trainer and want to take your practice up a notch, you might want to consider a steel-boned corset like Underbust Cotton Corset by Hourglass Angel HA202 or Underbust Waspie Mesh Corset by Hourglass Angel HA201, which uses tight laces to provide the most dramatic curves.
For waist training during exercise, be sure to use a workout band that is designed to withstand vigorous activity like Curve Creator workout Band by Hourglass Angel HA101. This garment maximizes the intensity of your workout and can be worn during cardio and strength training.
4. Use Waist Training as a Complement to a Healthy Lifestyle
Finally, for the safest and most effective waist training practice, use it as a complement to a healthy lifestyle. Simply strapping on a waist trainer without committing to a lifestyle that includes exercise and a healthy diet will not produce the results you want.
We recommend regular exercise 4–5 days a week that includes cardio, strength training, and stretching. This will help you build muscle and burn fat, contributing to your overall fitness and ideal shape. A waist trainer can help you stay motivated and amplify your workouts.
Adequate hydration and nourishing food choices also play a role in your waist training results. When you wear a waist trainer, it reminds you to eat smaller meals. Keep nutritious whole foods on hand and try to avoid heavily processed foods, especially sugar. Drink at least half an ounce per pound of body weight per day—and more when you sweat during exercise.
Believe it or not, managing your stress and adequate sleep are also important factors to achieving your waist training goals. When you're well rested, you're more likely to stick to your goals and less likely to reach for the cookies and chips or skip a workout. You'll look better, feel better, and perform better. Keep the whole package in mind when you're investing in yourself!
If you have any more questions about how to get the most out of your waist training routine, be sure to check out our blog or reach out to our expert stylists for assistance.