How to Wear a Waist Trainer

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A waist trainer is essentially a modern-day version of the corset that cinches your waist in. The idea is it "trains" your waist to be smaller. While it can reduce the size of your waist by pinching in your lower ribs, it won't actually reduce the fat around your waist. Wearing a waist trainer every so often won’t impact your health, but make sure you take precautions and avoid wearing them too often.

Method 1
Method 1 of 3:

Using a Waist Trainer

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  1. Most waist trainers have several rows of hooks and eyes. A few have an extra zipper, which can tighten up your trainer even more. If you prefer, you can also get a smaller band that just goes around your waist and attaches with velcro. You can find these styles at stores that sell multiple brands, such as Hourglass Angels.
    • You can also find waist trainers with straps at the top, and a few also have built-in bras.
  2. Most trainers have 2 to 3 rows of hooks, so use the looser setting at first. You need to work up to the tighter setting; it could be very uncomfortable if you don't. [1]
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  3. This step can be a little difficult if you've never done it. You may need to suck in your breath or lie down. While you're holding your breath or lying down, connect the hooks to each other to secure the trainer on your body. [2]
  4. In general, any kind of lightweight or sheer clothing will show the waist trainer underneath it. Similarly, any kind of crop top will let the trainer peek out underneath. [3] You may want to wear looser, heavier clothing when wearing the waist trainer. [4]
    • For instance, you could wear a light suit or a sweater to help hide the waist trainer. Go for heavier fabrics, such as wool or knit fabrics, rather than silk or other lightweight fabrics.
  5. A waist trainer is meant to be worn just during the day for a certain number of hours. Some people just wear it to work, for instance. However, how long you wear it is up to you. [5] Some guides recommend 8 to 10 hours a day, but you can wear it less if it's making you uncomfortable. [6]
  6. You should expect some discomfort with a waist trainer. However, if you feel very uncomfortable, you should remove it to find some relief.
  7. Waist trainers are not meant to be worn at night. In fact, it's best to take it off when you get home from work. You need to give your body a chance to relax and recover. [9]
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Method 2
Method 2 of 3:

Buying a Waist Trainer

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  1. Wrap it around your waist halfway between your ribs and hips, making sure to measure against bare skin. Check the measurement, and write the number down. [10]
    • You can also use a string if you don't have a flexible tape measure. Wrap it around your waist, and mark the point where it crosses itself. Hold it against a flat tape measure or measuring stick.
  2. You may be able to find a waist trainer at high-end sporting good stores, since some people wear them while working out. However, your best bet is likely to be online. You can find trainers at places like Hourglass Angel, Ann Chery, and Yianna. [11]
    • Typically, waist trainers start at $50 USD and go up from there.
  3. Even if the website displays your typical size, it's a good idea to compare your waist measurement to the sizing chart. Getting the right size for a waist trainer is more important than with other clothing. When in doubt, go up a size.
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Method 3
Method 3 of 3:

Taking Precautions

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  1. Because the waist trainer can cause medical problems, it's a good idea to talk to your doctor before you start wearing one. They can advise as to whether it's a good fit for you.
  2. It's a bad idea to eat too much in a waist trainer. If you do, you'll find yourself very uncomfortable. If you do want to eat a large meal, consider taking the trainer off. [12]
    • Some suggest that this aspect is a benefit of waist training. That is, you can't eat too much while wearing it, so you may lose weight that way.
  3. While waist training can reduce the size of your waist, it may also weaken your core muscles since it provides exterior support. [13] Plus, it's not actually causing you to lose any fat . Therefore, if you really want to permanently reduce the size of your waist, you need to work out regularly, doing both aerobic exercises and strength training. [14]
  4. Waist trainers reduce your ability to breathe deeply, which means you may not want to work as hard. Plus, you won't be able to move as well as you can without it.
  5. Extended waist training can lead to a variety of problems. For instance, you may notice increased acid reflux. You may also get light-headed and even pass out. Overtime, it can damage your ribs if you're not careful. [15] Stop wearing it if you experience these problems.
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Expert Q&A

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  • Question
    How long do you have to wear a waist trainer to see results?
    Souad Gharib
    Exercise & Wellness Specialist
    Souad Gharib is a Exercise & Wellness Specialist based in the United Kingdom. She is the Founder of Female Trainer, a boutique women's gym based in West London, United Kingdom. Souad specializes in helping women reach their goals through exercise, nutrition, and counseling. Female Trainer offers personalized training sessions delivered by Souad and her experienced team of female trainers. In addition to in-person training, she has also created an online coaching program, offering tailored fitness programs and guidance to women worldwide. Her unique contributions to women's health and fitness have been featured in several online publications, including Savoir Flair, The Independent, and Yahoo UK.
    Souad Gharib
    Exercise & Wellness Specialist
    Expert Answer
    Wear your waist trainer for a couple of weeks. If you wear it consistently, you can start to size down as and when needed.
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      References

      1. ↑ https://splinternews.com/my-miserable-week-in-a-waist-trainer-the-weight-loss-s-1793848402
      2. ↑ https://splinternews.com/my-miserable-week-in-a-waist-trainer-the-weight-loss-s-1793848402
      3. ↑ http://www.elle.com/fashion/news/a2518/kim-kardashian-corset-guide/
      4. ↑ https://splinternews.com/my-miserable-week-in-a-waist-trainer-the-weight-loss-s-1793848402
      5. ↑ http://www.elle.com/fashion/news/a2518/kim-kardashian-corset-guide/
      6. ↑ https://splinternews.com/my-miserable-week-in-a-waist-trainer-the-weight-loss-s-1793848402
      7. ↑ Souad Gharib. Exercise & Wellness Specialist. Expert Interview. 8 June 2021.
      8. ↑ Souad Gharib. Exercise & Wellness Specialist. Expert Interview. 8 June 2021.
      9. ↑ http://www.elle.com/fashion/news/a2518/kim-kardashian-corset-guide/
      1. ↑ https://www.nhs.uk/chq/Pages/849.aspx?CategoryID=51
      2. ↑ http://www.bestproducts.com/fitness/clothing/g857/best-waist-trainers/
      3. ↑ https://splinternews.com/my-miserable-week-in-a-waist-trainer-the-weight-loss-s-1793848402
      4. ↑ https://www.usatoday.com/story/life/people/2014/10/30/kim-kardashian-waist-training-corset-cincher-obsessed/18181997/
      5. ↑ http://www.elle.com/fashion/news/a2518/kim-kardashian-corset-guide/
      6. ↑ https://www.womenshealthmag.com/weight-loss/waist-training

      About This Article

      Article Summary X

      To wear a waist trainer, start by sucking in your breath to fit the trainer in place around your waist. If it's your first time, attach it on the loosest setting so your body can get used to it. Then, put on clothing made of heavier fabrics, like wool, to hide the trainer. Make sure you wear it no longer than 8 to 10 hours a day, and take it off if it gets too uncomfortable. Additionally, take the trainer offe before you go to sleep so your body can relax. For tips on how to buy the right-sized trainer for your waist, read on!

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