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 while exercising, grabbing a waist-cinching workout band can be a great way to start.
Interested? Here’s what you need to know about waist training while exercising.
- 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.
- Plan to sweat.
One of the reasons waist training while exercising 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.
- 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!