Waist Training 101 - Infographic

by Michelle . on Aug 11, 2020

Waist Training 101 - Infographic

For a lot of people, losing weight can be a lifelong struggle. Many people can get discouraged from trying every fad diet and weight loss treatment in existence with little to no success in return. Achieving your fitness goals safely and at a realistic pace takes a lot of discipline and consistency.

When combined with proper diet and exercise, wearing a waist trainer every day can provide satisfying results. Waist trainers are a high-compression shaping garment that acts similar to corsets. It is worn around the midsection to slim your waistline and help people achieve an hourglass figure.

Waist Training benefits include a more effective workout, improved posture, and instant dramatic curves. It can help you stay motivated and confident on your waist training journey.

If you’re interested in starting on waist training, we’ve put together this guide to share everything you need to know about waist training.  

Waist Trainer


Do Waist Trainers Really Work?

Many users confidently claim to see instant changes in their waistline as soon as they put on the garment. Waist trainers can immediately make you look 1 to 2 sizes smaller. The constant constriction around your waist will eventually reduce your natural waist size over time.

Still, no one can provide a more believable answer than yourself. For a more visible result, you should wear your waist trainer every day. As long as you are consistent with your waist training, you’d be able to see if you’re going through some dramatic results.

Get the Best Results

Waist trainers can’t help you reach your fitness goals on its own. It’s more effective when used as a part of an all-around healthy lifestyle. Make sure you get the best results by doing the following:

  • Start Off On Level One

When you first try a waist trainer, make sure to start on level one. This is when the other two rows of eyes of hooks are visible.

Stay on this level for a minimum of 4 weeks before adjusting the trainer and moving to another clip. Keep tweaking your trainer every four weeks until you’ve reached the tightest level.  By then, come down a size to maintain compression.

  • Follow A Fitness Routine

A regular workout regimen should not be absent during waist training —ideally, one that focuses on cardio and strength training for four to five days a week. Waist Trainers help to stimulate thermal activity in your core, making you sweat more with less effort during exercise.

  • Stay Hydrated

Working out with waist trainers can cause you to sweat more. While it can be beneficial for losing weight, it also increases the risk of dehydration. Limit the risk by drinking plenty of water while waist training.

  • Eat small, nutritious meals throughout the day

Waist trainers can help with portion control and encourage users to eat several small meals a day instead of three big ones. Still, a healthy diet should be part of your waist training plan.

  • Take photos of your progress

When you are waist training, it’s essential to keep track of your progress over the long term. Tracking your progress helps you stay focused and appreciate small wins.

Scales can be a useful way to help you see your amazing progress, but it may not always tell the whole story. Many would attempt to lose weight only to get discouraged after a while. They believe that their efforts are wasted since the number stays the same when the way their bodies look are actually changing.

Taking a weekly selfie is a better way of seeing the progress you’re making. Watch your waistline shrink over time, your abdomen smooth, and your tummy flattens as you wear your corset more. For an accurate comparison, take your photos in the same position and close to the same time to your very first picture. 

  • Stick with It

Starting a waist training plan is different from keeping up with it. Waist training will be most effective if you continue doing it for the long haul. The key is to make it a habit that is easy and natural to keep up.

Things to Expect When You Start Waist Training

  • Difficult to Wear the First Time

Waist trainers can be tricky to put on the first time, which can be frustrating for first-time users. Since it’s very tight, it can make you wonder whether you can fit in it. But don’t give up! If it’s snug, that means it’s working! The trick is to start fastening from the bottom and work your way up. It will eventually get easier.

  • Waist Trainers can only be worn for a few hours at a time

While some users believe that starting with continuous 8 hours will make their journey shorter, they’re actually wrong. It can lead to poor outcomes.

A safe and effective waist training should start small. Wear your waist trainer for 1-2 hours regularly. You can increase the time once you get used to it. Remember not to overdo it when you’re a first time user. Wear the garment twice a day at shorter intervals when you need breaks.

  • Fast results

The slimming process is different for everyone. Some people may lose weight very quickly, while others lose weight slower. However, users of waist trainers will see a dramatic change in their figure instantly. 

Still, you need to waist train immediately. Along with a regular workout routine and a healthy diet, you’ll experience the results of waist training even when you’re not wearing the garment.

  • Reduced Appetite

You may find that your eating habits will change while wearing your waist trainer. The garment does not force you to stop eating. Instead, it creates a feeling of fullness to prevent you from eating a lot. Compressing your stomach will force you to eat small portion sizes since eating more than what you need in one seating can be uncomfortable.

  • You’ll Wonder How You Ever Lived Without One

Waist trainers have become popular not just for sliming, but for helping women instantly feel better about the way they look. With waist trainers, you’ll look and feel good. Clothes will look better, your posture will improve, and it will also boost your confidence. You won’t be able to imagine any other way to get dressed.

Workout Tips

Waist trainers support the wearer’s posture and hold their core muscles tight. As such, it will assist in any core strengthening exercises you do and make them much more effective. You can even combine different levels of cardio intensity with strength training to further strengthen those core muscles.

Cardio remains the best type of workout to do while waist training. Using a waist trainer while on a treadmill, Stair-master, elliptical, or just running outside can intensify your workouts as waist trainers stimulate body heat in your core. On the other hand, strength training while wearing your waist trainer can help you sweat more and burn fat faster.

You can also add other exercises to build a good waist training routine such as Pilates, planks, side planks, squats, scissor kicks.

Never use your waist trainer for exercises like crunches. Crunches are sharp and require more flexibility. So, it won’t be suitable to do while wearing a waist trainer. However, you can take it off while you’re crunching and then put it back on afterward to help keep those newly worked muscles in shape.

Diet Recommendations

The last thing you should do is chose a diet where you starve yourself because it's not a suitable technique in the long run.  It will only lead to your weight bouncing back. 

You can and should still eat while wearing a waist trainer.  However, this doesn't mean that you can eat all the french fries in the world and still expect to see results. The best thing to do is to add as many types of fruits and vegetables in your diet. This provides all the minerals, vitamins, and fiber that your body needs to stay healthy. Protein is also essential to help maintain your body shape.

Adding seafood in your waist training diet every once in a while will be helpful too. Seafood will keep your waist slim and trim. It’s also rich in minerals, proteins, and omega-3 fatty acids.

All in all, the most important thing is to make sure that you eat balanced and proportioned meals and snacks at regular intervals. Additionally, avoid processed foods, sugary foods, and drinks as much as possible.

Caring and Maintaining your Waist Trainer

Waist trainers may be durable, but they still need to be properly cared for so they’d always be in the best condition. Cleaning your waist trainer from time to time is an essential part of caring for it. Since you sweat in it for long periods, it can eventually lead to funky smells and possible bacterial growth.

It doesn’t mean throwing your waist trainer in the washer and call it a day. Waist trainers need to be wash by hand and not with a washing machine. Never use a washing machine as it breaks up the steel bones in the waist trainer. Additionally, it can cause the latex to shrink.

The best way to clean your waist trainer is to soak it in a bucket of lukewarm soapy water. Soak it a few good times, then rinse it with cold water. After that, hang the trainer out in the open and allow it to dry naturally. Never leave it out in the sun as exposure to direct sunlight can cause discolouration.

You also can’t iron your waist trainer. The waist trainer has a lot of latex that will completely melt after coming into contact with a hot iron. Fail to remember this tiny detail, and you’ll be left with a dismantled version of your waist trainer.

Lastly, store your waist trainer flat in a drawer or a closet where it won’t be exposed to light. You can hang it using clothespins or lingerie hangers. Just make sure not to roll it up to maintain its shape.

Celebrity Waist Trainers is an online boutique dedicated to helping women feel comfortable and confident in their skin. Our waist trainers are made of materials with the highest quality, which will certainly help you achieve your fitness goals comfortably.

Check out our website to see our wide variety of waist trainers available to help reduce your waist size naturally.