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.
- 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.
- 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.
- 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.
- 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.
- 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!
- 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.
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!