We've mentioned in some of our previous articles that just wearing a waist trainer isn't a magical, immediate solution to shedding those pesky pounds. Just wearing the trainer for the recommended 8-10 hours per day might give you the appearance of a skinnier waist and help you fit into tightest and sexiest outfits, but it will not produce any noticeable long-term weight loss effects.
But wait, you ask, what if losing weight was my primary reason for getting into waist training in the first place? What am I even doing this for?
To this, we say - don't despair! Pair your favorite latex cincher or waist trimming belt with a run on the treadmill or a high-intensity, focused strength training session, and you'll see the numbers on that scale start to tick down before you know it. And if you're not sure where to get started - well, no need to worry about that either! This guide has been specifically designed to feature example workout plans and schedules as well as highlight some simple exercises which require minimal to zero equipment investment and can easily be performed either at home or at the gym.
With our help, you will be able to design the perfect workout to complement your weight loss and waist shimming goals in no time!
Why Work Out?
As with anything else, the more work you put into waist training, the more you'll ultimately get out of it. Dedication, determination and a regular workout plan can produce amazing results in no time. Don't worry, there's no need to jump right into an Olympic-level training program, either - even just working out for between 30 minutes and 1 hour 3-5 will exponentially decrease the time it takes for your tummy to start shrinking.
Alternate between cardio (walking, running, dancing, or anything else that significantly raises your heart rate) and strength training exercises focusing on the abdomen, waist, hips and gluteal muscles for optimum effectiveness. But why does working out with your waist trainer...well, work? There are two primary reasons which have been identified by medical professionals and fitness trainers alike.
First, cinchers and trimmers compress and put pressure on the abdomen and waist. This keeps the core and abdominal muscles engaged, forcing them to stay constantly 'alert' and work at their greatest possible efficiency. In simple terms, when wearing a cincher, each muscle works harder (both strengthening itself and combating fat buildup in the surrounding area) with each and every repetition of each and every exercise.
Secondly, the most effective cinchers and trimmers are made from non-breathable, usually synthetic materials such as latex, Lycra, spandex or neoprene. The qualifier "non-breathable" refers to the fact that air does not easily travel through the fabric to reach the skin of the body beneath. Therefore, in order to keep cool and prevent itself from overheating, your cinched body releases more sweat than it would were you clad in a more "breathable" garment such as a standard T-shirt.
Sweating decreases "water weight," the weight your body naturally gains throughout the day by absorbing the water you drink. This eliminates bloating, keeps your weight more consistent throughout the day, and prevents your body from accidentally absorbing and retaining too many unnecessary substances. Keeping your core warm and producing heat (referred to as thermogenesis) also contributes to the increased muscle engagement and activity described in the paragraph above!
Before Getting Started: Important Things to Consider
In addition to picking out your best non-breathable cincher / trimmer and designing a plan which includes a balanced mix of cardio and strength training, there are a number of considerations to take into account in order to keep yourself safe and healthy while getting the absolute most out of your waist training workout! We've compiled a list of our personal most important tips and favorite tricks below, all suggested by the waist training fanatics here at [site name]!
- ALWAYS wear a thin, lightweight shirt or tank top underneath your waist trainer while exercising. This will prevent any itching, redness or rashes caused by increased sweating, as well as limit the risk of developing unpleasant acne on your back, chest and shoulders. In particular, choose a shirt made from a naturally sweat-resistant or moisture-wicking material, such as polyester or another synthetic fabric. Natural fabrics such as cotton can absorb moisture and leave you feeling uncomfortably wet and sticky throughout the day.
- DO NOT work out in a traditional laced and steel-boned corset. Excessive sweating can damage a high-quality corset, while certain stretches and exercises may deform or warp the interior boning. Keep your favorite corset safe and pristine, and instead choose a more flexible latex cincher or a trimming band specifically designed for working out.
- AVOID certain exercises to which working out in a waist trainer does not provide any significant, tangible benefits. Studies have shown that the results of long-distance runs or hikes are not meaningfully improved by wearing a waist trainer. Shorter, high-intensity bursts of cardio and strength training will yield best results. In addition, skip or remove the trainer for torso-bending exercises such as sit-ups and crunches, as these can both lead to discomfort and cause the trainer to wear out faster. Additionally, while the majority of synthetic fabric waist trainers are advertised as waterproof, chlorine and other harsh chemicals can still damage them, so leave the trainer at home when working out in the pool.
- STRETCHES should be done before every workout, but are especially important when you are wearing your trimmer or cincher. This gets the muscles of the core and abdomen warmed up and ready for their more intense than usual workout, and reduces the risk of cramps and other discomfort while performing the exercises themselves. Always stretch both before and after every single workout.
- LISTEN to your body. Even if you're the type to zone out and get lost in the flow of the workout, regularly check in with yourself. If you're feeling anything out of the ordinary - such as itching, rubbing, discomfort, pain, shortness of breath, dizziness, or nausea - don't be afraid to take a break, give yourself a break, or make any necessary adjustments before getting back to the workout.
Don't Rush: Working Up to Working Out
If you're already a veteran waist trainer with years of corset experience under your tightly cinched belt, you may be able to jump right into adding workouts to your training regimen.
However, if you're just starting out with your very first waist trainer, or you've just purchased a brand new one to serve as your "workout buddy," make sure to break the trainer in first before bringing it along to the gym. With any new waist trainer, it is recommended that you break it in over a period of several days to several weeks. This allows you to ensure that your garment is properly fitted and identify any issues such as pain, itchiness discomfort or excessive tightness or looseness.
Start by wearing your cincher for 1-2 hours per day, then increase the amount of time every few days until you can comfortably wear it for between 8 and 10 hours without experiencing any negative side effects. Take frequent days of rest - once per week is best when starting out, with no fewer than two rest days recommended during even the most rigorous of regimens.
But, you might be asking right about now, you didn't mention anything about when to add in my workouts?
Well, that's because you should do it when it feels right for you! You might be ready to hit the gym after a few days of breaking in your new trainer, or you might prefer waiting until you've developed the ability to comfortably get through a full day's wear before introducing the exercise element.
However, if you aren't sure, common advice suggests introducing your first workouts when you have reached 4-5 hours of waist training per day. Start with short, light cardio, such as a brisk walk or a jog on the treadmill, before moving onto the more intensive strength training sessions. It's also totally okay to add in a "break-in period" or gradual progression to your workout schedule as well - start with 30 minutes in the gym 3 times per week, then try 45 minutes to an hour or adding additional sessions as you grow more comfortable and confident in your new trainer.
Example Waist Training Workout Schedule
As we've repeatedly stressed, your ultimate goal should be determining what type of workout schedule works best for you, your body and your waist trainer. Don't be afraid to experiment!
Try new exercises, reorder what you already do, switch around what days you focus on what body parts - don't stay in the same rut, get creative, and you just might find a new favorite fat-burning waist-slimming workout! If you aren't quite sure where to start, there are a number of options available.
Consult a personal trainer - most gyms have at least one or two available to work with their members. Find a friend to be your workout buddy, especially one who's also interested in waist training, and try new exercises together!
Or, if you prefer to start by following an example schedule before branching out and gradually figuring out what works best for you, we've compiled one below!
The example workout plan presented below was crafted from a combination of plans utilized by various [site name] staff members. It blends short but intense cardio sessions with strength training specifically targeting the abdominal and core muscles. A secondary focus is placed on the hips and gluteal (butt) muscles for that extra poppin' booty effect!
MONDAY: Start your week right! Before or after work, hop on the treadmill or elliptical in your trainer for an intense 30-minute run. Keep an eye on your heart rate and try to keep it in the ideal "fat burn" zone (60-70% of your max heart rate) for at least part of your run. if you're feeling extra-motivated, lift some weights or do some exercises targeting the glutes and hip flexors, such as squats (removing your waist trainer if needed). In addition to your workout, keep your waist trainer on for between 7 1/2 and 8 hours.
TUESDAY: Go long! Don't work out today, but shoot for 9-10 hours of consistent cincher wear. If hot weather or office dress codes prevent you from reaching that goal during the day, try sleeping in your training garment. (See our article here for tips and tricks on how to get the perfect night's sleep even while cinched)
WEDNESDAY: Have an ab-ulous day! Either at home or at the gym, spend 45 minutes to 1 hour focusing on strength training exercises - such as planks, bridges, and leg lifts - for the abdominal and core muscles. If you wish, you can use machines or free weights, or you can perform simple exercises on the floor or a yoga mat. (See below for examples of exercises which can be performed without equipment). Due to the higher intensity workout, add a few extra minutes of stretching both before and after. Wear your cincher for a shorter amount of time today - around 7 hours in addition to your workout.
THURSDAY: Keep it cool! Take your cincher for a nice long walk or jog. If the weather's nice, get out around town or try out a new park or nature trail. If you feel the need to include some strength training for slightly higher intensity, focus on the legs - try out some lunges or leg lifts. Alternately, relax with some light yoga or pilates! Wear your waist trainer for 8 hours in addition to your workout.
FRIDAY: Finish the work week long and strong! Similar to Tuesday, pass on the workout but try to spend between 9 and 10 hours in your waist trainer. If you're wearing it during the day, don't forget to practice proper posture - keep your chest out, shoulders back and back straight for maximum hourglass figure.
SATURDAY: Ramp it back up again! Take advantage of the weekend to plan another high-intensity strength training day. Focus on the abs and core as you did on Wednesday, but don't be afraid to include any other muscle groups that you feel might have gotten neglected this week (such as the shoulders, upper back, biceps or triceps). If you usually wear your waist trainer while sleeping, take today as an opportunity to rack up some hours during the daytime - it's a great way to show off your sultry new figure!
SUNDAY: And finish it off with a day of rest. Yup, we mean it: FULL DAY OF REST. Don't wear your waist trainer. Don't head to the gym (though you can throw in a leisurely walk or bike ride, un-cinched, if you get that itch to move). Focus on yourself - take a spa day, pursue a hobby, visit a favorite restaurant. The sky's the limit! Just make sure you finish the day by getting plenty of sleep, so you're rested, rejuvenated and ready for another week of waist training!
Did you try out this example workout and loved it? Did you add your own twist on one or more of the days to spice things up? Well, don't be shy - feel free to let us know! Contact us here at any time and share your personal favorite ways to work out with your cincher or trimmer. You never know - they just might get featured in a future article!
Example Exercises for the Core and Abdomen
Perhaps your hometown unfortunately doesn't yet offer an affordable, accessible gym facility. Maybe your jam-packed schedule doesn't allow for more than the occasional, irregular visit. Or you might just be the kind of person who prefers to conduct workouts in peace and quiet, rather than in a room full of loud machines and sweaty fitness enthusiasts.
No problem whatsoever! You can get just as much out of a waist training regimen by exercising in the comfort of your own home than you can by enrolling in a gym or a fitness club.
However, choosing the right exercises to target the desired muscle groups - for waist trainers, usually the core and abdomen and occasionally the hips and glutes - can sometimes prove more difficult when you don't have a wide range of machines and weights available for use.
Don't worry - there are tons of ways you can engage that core and work those muscles without purchasing any equipment whatsoever! While all of the example exercises listed below can be performed atop a yoga mat or other padded exercises mat if desired, any sturdy, comfortable surface such as carpeted flooring will serve just as well. This means that you can easily add any of these to your workout routine without needing to spend any additional cash on tools or equipment!
- PLANK. The plank is one of the simplest and most straightforward exercises for strengthening the abdominal muscles. Start out by lying on your stomach with your arms shoulder-width apart and your legs positioned at hip-width. Gradually raise yourself onto your feet and forearms (or hands if the former is too uncomfortable). Focus on keeping your back straight and level; avoid arching it as much as possible. If you wish, perform this exercise in front of a mirror so you can keep a careful eye on the line of your back at all times. Time yourself; try to beat your previous record by a second or two each time. Keep a journal to remind yourself of your awesome progress!
- SCORPION PLANK. This variation on the traditional plank involves your hips and legs to a greater degree. Starting in standard plank position above, raise your left leg into the air. Slowly bend your left leg backwards above your body, as though you are trying to touch your right shoulder with your left foot. Try to keep your back as level as possible while you do this. Slowly return your left leg to its original position; next, move it forwards underneath your body, this time as though you are trying to touch your left knee to your right shoulder. You may need to raise your back slightly in order to give your leg enough space to move. Start out by doing 5 scorpion planks with your left leg and 5 with your right, adding more each time you perform this workout!
- SIDE PLANK. Lie on your left side (facing a mirror if you so desire) with your legs stacked on top of one another and your left arm underneath your torso. Gradually raise yourself onto your left foot and forearm, lifting your hip off the ground for greatest effectiveness. Try to see if you can side plank for 1 minute on your left side followed by 1 minute on your right! For additional intensity while performing the side plank, bend your top leg and move your knee towards your chest before returning the leg to its original position
- LEG LIFTS. Lie on your back. As it is very important that you do not "cheat" by using your hands or arms to brace yourself, you may wish to keep them crossed over your chest or held behind your head. Using your core, lift your legs approximately six inches off the ground. Keep your legs as straight as possible. Focus on letting your core do all the work; do not make the mistake of letting your arms or shoulders become involved. As with the standard plank, try to hold the leg lift one or two seconds longer each time!
- WARRIOR POSE. Yoga and pilates are great elements to incorporate into your waist training workout. While joining a class can be a fun social experience, there are a number of poses and exercises which you can easily perform at home. "Warrior" is a popular pose which engages the core while simultaneously improving balance and posture. Start by standing straight and tall with your shoulders back and your feet hip-width apart. Lift your right leg in front of your body until your knee is approximately level with your hip. Leaning forwards, extend your right leg behind you while simultaneously reaching both of your arms in front. Try to pose so that your torso and extended leg are as close as possible to completely parallel to the ground. Don't forget to repeat the pose with your left leg, too!
- REVERSE LUNGE/TWIST COMBO. Stand straight with your feet hip-width apart. Using your right leg, take one large step behind you, bending both of your knees so that your right calf and left thigh are both parallel to the ground. Keeping your legs in this position, twist your torso to the right so that you are looking fully sideways. (For extra intensity, hold a 2- or 5-pound dumbbell while you do this). Don't forget to repeat on the left side!
While the abs and core should be the key focus of a waist training regimen, don't neglect the rest of your body either! Give the glutes their turn by doing some squats. Use weights both at home and at the gym to add some toning to your biceps, triceps and shoulders. (Don't own any weights? Fill some empty water bottles with dirt or sand and use these improvised dumbbells for some at-home bicep curls!) While the legs will benefit from some of the above-listed exercises, especially the leg lift, give them some time to shine all by themselves with some forward or side lunges or side to side jumps. And don't forget the cardio - whether it's running, walking, team sports, dancing or swimming, make sure to get your heart rate up during at least half of your regular workouts!
These are just a few of the huge number of exercises which can strengthen your ab and core when combined with a latex waist cincher or waist trimming belt. Got a personal favorite exercise which you would like to share with your fellow fitness fanatics? Found another stretch or pose which helped you meet your waist training goals? Contact [site name] here to tell us all about it! And, of course, don't forget to browse our catalog here - the perfect waist trainer to accompany your workouts might just be waiting for you!