What Is Waist Training and How to Start

By November 28, 2015 Blog

Medical Disclaimer:

HrGlass Training strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the program.HrGlass Training is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

If you engage in this waist training program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge HrGlass Training from any and all claims or causes of action, known or unknown, arising out of issues.

In this guide you will learn what is waist training and how to start to be shaped like an hourglass. The waist tends to be the first place to lose unwanted fat. Waist training works. If you have committed to a diet and exercise program, waist training will help speed up the process. Losing that stubborn residual body fat and tightening up those muscles is going to require patience, diligence and a healthy connection to your body.

Achieving an hourglass figure is not too complicated. But just in case you get lost in the process the HrGlass Training Guide will set you back on course. Waist training doesn’t exactly have a “perfect formula” as results vary significantly from person to person. This ultimate guide to waist training will outline the steps which will contribute to your success.

Does Waist Training Actually Work?

Yes, it does! With regular wear of a steel-boned corset, the waist gradually molds to the shape of the corset. The waist trainer is going to instantly pull in a couple of inches as soon as you put it on.

Waist trainers provide other benefits beyond waist reduction.

  • Post partum correction and relief
  • Lumbar support
  • Posture correction and support
  • Help provide protection to organs during activities

How To Start Waist Training

Now that you know what waist training is this section will help you get started. Your first waist trainer should be purchased in a size that is three to five inches less than your measured girth. The key word in a waist training progression is “gradual.” It is going to take time for a body to acclimate itself to this process. These inches should be taken in slowly, day by day, or week by week if necessary. If you go too fast with your efforts, you could feel a lot of discomfort.

Waist cinchers or trainers are considered small corsets which go only around the stomach area of women. These are only ideal for moderate waist training as these provide support to the belly only and do not shape the ribs as much as a true corset can. Waist trainers are a perfect option for beginners who wish to advance to corsets.

Get the Right Fit

Before you purchase your waist trainer it is worth going to a store to try on different brands and styles. The biggest reason waist training can fail is because you did not fit your garment properly. Try them on under your clothes to check for smooth lines. A quick hip and waist measurement before you go can help you to get the right size.

Online options are obviously going to be huge. The main difference here is making sure you do your homework on a company. You want the company to be reputable, supply superior products, have a great sizing chart, and a return policy. If you tend to these minor details now, you won’t be setting yourself up for disappointment with your waist trainer.

Measure your natural waist - often the smallest part of your waist. This is the waist measurement you need to deduct to get the right size for your needs and waist training goals.

If you are a plus sized woman, with a natural waist of 38'' or more, choose a waist trainer size that's anywhere from seven to 10 inches smaller, because your body will have more weight to safely redistribute as your waist shrinks.

What Does A Perfect Waist Trainer Look Like?

A great waist trainer is going to be a latex waist shaper with good boning and an adjustable 3 hook-and-eye front closure. These three requirements are necessary for desired results. Your HrGlass Training waist trainer meets all these requirements.

Notice that every waist trainer is different. There is a variety of blends in fabrics, boning and in closures. A steel-boned waist trainer is recommended over plastic boning. The major difference between these too is durability. Steel boning is tougher than plastic; it will increase the lifespan of your waist trainer.

  • Your waist trainer should fit tight enough to pull your waist in on the 3rd hook closure.
  • It should have enough structure to not roll over the waist (this is a sign the waist shaper is too small).
  • Your waist trainer should not interfere with your breathing and you should not experience any pain.
  • The garment is going to feel uncomfortable until you get used to it. This is why you gradually build up to wearing the trainer for longer periods of time.
  • The shaper should close properly with no bulging.
  • Always break in your waist trainer for a more comfortable fit.

Compression garments are meant to feel slightly tight as they press into your body to start the waist whittling process. The garment is going to feel a bit too small at first, however once you wear the waist trainer; over time the garment expands and becomes loose.

A good fit means your waist trainer does not roll down. Any garment shifting and rolling can be a number of reasons:

  1. The waist trainer is too small or too big.
  2. The garment you picked is not best for your shape. Ladies that are curvy need garments to accommodate these curves not hinder them.
  3. You have bigger hips. Try this if your garment is rolling: Pull your weight upward into the trainer. A trick is to put the garment on, and then wear pantyhose or panties over the waist trainer to help hold it down a bit.

Know the warning signs

Too tight of any training garment can lead to problems like chest pain, shortness of breath, dizziness, nausea, back pain or tingling or numbness in the legs. These are some obvious signs of a very tight waist trainer. Wearers can also experience drier skin which can be itchy.

When you wear your waist trainer every day, pay close attention to how comfortable you are. If you are bothered by going to the bathroom because your shapewear may be too difficult to remove, you could be putting yourself at risk for a urinary tract infection.

Wearing your waist trainer to work is okay as long as you are wearing it properly. The benefit of wearing your garment to work is that it will help you to feel more confident and boost your self-esteem.

Dietary and exercise tips while waist training

Be sure to stay properly hydrated. A key benefit of the waist trainer is the increase of thermal activity to your core area. This will increase perspiration. The more you perspire, the more you need to replace those fluids.

Another great benefit to waist training is due to the compression on the stomach. You are going to feel full relatively fast with the waist trainer on. This will aid in diet. However, understand the necessary components of a healthy way to eat. As well, you may be unable to consume carbonated beverages or spicy foods while training. This bar is set differently for every person depending on their own tolerance.

For better and faster results, incorporate an exercise program into your waist training. Between healthy eating and a exercise regimen and wearing the trainer, your results are going to be dramatic. You will absolutely love how quickly the waist reshapes as well as how you look and feel.

Begin your journey with HrGlass Training

Waist training is a gradual process, however within 7 days you will know if this is for you. Do not over train during the 7 days. This is the easiest way to gauge if you are comfortable wearing a waist trainer for an extended period of time. It is also a way to see if this will be a healthy move, as some people may not be able to handle the compression discomfort.

If you follow the 7 day trial run, it will benefit you. The ultimate goal is to be able to wear the waist trainer for 10 or more hours a day to whittle the waist and keep it that way. This is the secret to how the hourglass figure is achieved.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Self-Assessment Intervals

As you begin waist training, write down a goal plan. Take a peek at people’s results who have reshaped their body. You will notice the average time to fully see results is around 90 days. By writing out a plan and hanging it where you can access it everyday will help you stay on course. Plan your waist training, your exercise regimen and your eating plan.

The easiest way of tracking your waist training efforts is a notebook and areliable tape measure. This will provide a visual tool to keep track of your frequency of wearing a waist trainer and have a measurement of your waist and how soon you are losing the inches. Wear the waist trainer more if you hit a plateau.

The gym is not the always where the best training begins. Training begins with intention and attention. Whatever you put your mind on is going to grow stronger in your life. Upon waking, take 5 minutes to stretch, make a conscious effort to eat nutritional food, and find ways throughout the day to make your body work more. Test your limits. A great sculpted body does not happen by eating junk food and remaining sedentary. It requires conscious choices, even the tiniest of ones.

If you are overweight or unfit, consider taking some cardio classes before beginning waist training. The idea is to remove as much excess body fat as possible. On the other hand, if you are a gym regular who is fit but are not seeing results anymore, it is time to take a break. The body has reached a set point. Over exercising can push the body into a state of stress over producing cortisone. Cortisone ultimately can create a layer of fat to pad around the waist. It is at this point youwill benefit more from a yoga class or a massage to allow your body restoration.

Do a self-check regularly to make sure you are wearing the waist trainer correctly, and you are staying within a healthy balance. If you are not eating enough, over exercising or wearing the waist trainer too tight you are setting yourself up for disappointment and possible health concerns. Each day take a look at your goal program list and keep track of progress. This will help to keep you going, and keep the confidence. Don’t give up, you got this!

Tips to Remember

You will look slimmer upon initial wear of the waist trainer. The compression is going to begin immediately. The long term results are dependent on your level of commitment to wearing the trainer daily.

Be sure to stay properly hydrated. Another key benefit of the waist trainer is the increase of thermal activity to your core area. This will increase perspiration. The more you perspire, the more you need to replace those fluids.

If at any time you feel uncomfortable or your breathing is restricted or you cannot engage in normal activities, remove the waist trainer immediately. This is a clear indication the waist trainer is either too tight or not fitted properly.

Spend the extra dollars to get a quality trainer. This will be true if you plan on continuing waist training after the 7 days is up. Even if you are tempted to purchase a cheaper trainer, remember how important it is for this shaper to be perfect for training. Anything less and it could mean frustration, disappointment and poor results.

No one loses weight and reshapes their body overnight. Being patient and taking it day by day is the long term goal here. If you dive in and improperly wear your waist trainer, you will do more damage than good. Always follow the right path with waist trainers to avoid harmful outcomes.

Do a self-check regularly to make sure you are wearing the waist trainer correctly, and you are staying within a healthy balance. As with any new exercise or weight loss program, you should assess your goals often for an optimal outcome.

Frequently Asked Questions

Q: Will this product work for my lower tummy area as well?

Q: What kind of results will I see?

Q: Can I sleep in my waist trainer?

Q: How do I care for the garment?

HrGlass Training embraces a the journey to a better self and encourages waist training as a way to positively influence weight loss and exercise programs, as long as waist training is approached in a healthy manner.

In this guide you will learn what is waist training and how to start to be shaped like an hourglass. The waist tends to be the first place to lose unwanted fat.  Waist training works. If you have committed to a diet and exercise program, waist training will help speed up the process. Losing that stubborn residual body fat and tightening up those muscles is going to require patience, diligence and a healthy connection to your body.

Achieving an hourglass figure is not too complicated. But just in case you get lost in the process the HrGlass Training Guide will set you back on course. Waist training doesn’t exactly have a “perfect formula” as results vary significantly from person to person. This ultimate guide to waist training will outline the steps which will contribute to your success.

What is Waist training?

Waist training is reducing the size of your waist by continuous wear of a waist training corset over time. The change in your torso occurs by compressing your floating ribs, which are the last two sets of ribs underneath your ribcage. Since they are not connected to the breastbone they are flexible.  This includes the fat pads as well.   It can be done safely, and it is semi- permanent.

Does Waist Training Actually Work?

Yes, it does! With regular wear of a steel-boned corset, the waist gradually molds to the shape of the corset.  The waist trainer is going to instantly pull in a couple of inches as soon as you put it on.

Waist trainers provide other benefits beyond waist reduction.

  • Post partum correction and relief
  • Lumbar support
  • Posture correction and support
  • Help provide protection to organs during activities

How To Start Waist Training

Now that you know what waist training is this section will help you get started. Your first waist trainer should be purchased in a size that is three to five inches less than your measured girth.   The key word in a waist training progression is “gradual.”  It is going to take time for a body to acclimate itself to this process. These inches should be taken in slowly, day by day, or week by week if necessary. If you go too fast with your efforts, you could feel a lot of discomfort.

Waist cinchers or trainers are considered small corsets which go only around the stomach area of women. These are only ideal for moderate waist training as these provide support to the belly only and do not shape the ribs as much as a true corset can.  Waist trainers are a perfect option for beginners who wish to advance to corsets.

Get the Right Fit

Before you purchase your waist trainer it is worth going to a store to try on different brands and styles. The biggest reason waist training can fail is because you did not fit your garment properly. Try them on under your clothes to check for smooth lines. A quick hip and waist measurement before you go can help you to get the right size.

Online options are obviously going to be huge. The main difference here is making sure you do your homework on a company. You want the company to be reputable, supply superior products, have a great sizing chart, and a return policy. If you tend to these minor details now, you won’t be setting yourself up for disappointment with your waist trainer.

Measure your natural waist – often the smallest part of your waist. This is the waist measurement you need to deduct to get the right size for your needs and waist training goals.

If you are a plus sized woman, with a natural waist of 38” or more,  choose a waist trainer size that’s anywhere from seven to 10 inches smaller, because your body will have more weight to safely redistribute as your waist shrinks.

What Does A Perfect Waist Trainer Look Like?

A great waist trainer is going to be a  latex waist shaper with good boning and an adjustable 3 hook-and-eye front closure. These three requirements are necessary for desired results. Your HrGlass Training waist trainer meets all these requirements.

Notice that every waist trainer is different. There is a variety of blends in fabrics, boning and in closures.  A steel-boned waist trainer is recommended over plastic boning.  The major difference between these too is durability.  Steel boning is tougher than plastic; it will increase the lifespan of your waist trainer.

  • Your waist trainer should fit tight enough to pull your waist in on the 3rd hook closure.
  • It should have enough structure to not roll over the waist (this is a sign the waist shaper is too small).
  • Your waist trainer should not interfere with your breathing and you should not experience any pain.
  • The garment is going to feel uncomfortable until you get used to it. This is why you gradually build up to wearing the trainer for longer periods of time.
  • The shaper should close properly with no bulging.
  • Always break in your waist trainer for a more comfortable fit.

Compression garments are meant to feel slightly tight as they press into your body to start the waist whittling process. The garment is going to feel a bit too small at first, however once you wear the waist trainer; over time the garment expands and becomes loose.

A good fit means your waist trainer does not roll down. Any garment shifting and rolling can be a number of reasons:

  1. The waist trainer is too small or too big.
  2. The garment you picked is not best for your shape. Ladies that are curvy need garments to accommodate these curves not hinder them.
  3. You have bigger hips. Try this if your garment is rolling: Pull your weight upward into the trainer. A trick is to put the garment on, and then wear pantyhose or panties over the waist trainer to help hold it down a bit.

Know the warning signs

Too tight of  any training garment can lead to problems like chest pain, shortness of breath, dizziness, nausea, back pain or tingling or numbness in the legs. These are some obvious signs of a very tight waist trainer.  Wearers can also experience drier skin which can be itchy.

When you wear your waist trainer every day, pay close attention to how comfortable you are. If you are bothered by going to the bathroom because your shapewear may be too difficult to remove, you could be putting yourself at risk for a urinary tract infection.

Wearing your waist trainer to work is okay as long as you are wearing it properly. The benefit of wearing your garment to work is that it will help you to feel more confident and boost your self-esteem.

Dietary and exercise tips while waist training

Be sure to stay properly hydrated.  A key benefit of the waist trainer is the increase of thermal activity to your core area. This will increase perspiration. The more you perspire, the more you need to replace those fluids.

Another great benefit to waist training is due to the compression on the stomach. You are going to feel full relatively fast with the waist trainer on. This will aid in diet. However, understand the necessary components of a healthy way to eat.  As well, you may be unable to consume carbonated beverages or spicy foods while training. This bar is set differently for every person depending on their own tolerance.

For better and faster results, incorporate an exercise program into your waist training. Between healthy eating and a exercise regimen and wearing the trainer, your results are going to be dramatic. You will absolutely love how quickly the waist reshapes as well as how you look and feel.

Begin your journey with HrGlass Training

Waist training is a gradual process, however within 7 days you will know if this is for you.  Do not over train during the 7 days.  This is the easiest way to gauge if you are comfortable wearing a waist trainer for an extended period of time. It is also a way to see if this will be a healthy move, as some people may not be able to handle the compression discomfort.

If you follow the 7 day trial run, it will benefit you. The ultimate goal is to be able to wear the waist trainer for 10 or more hours a day to whittle the waist and keep it that way. This is the secret to how the hourglass figure is achieved.

Day 1

After breaking in your waist trainer, wear the slimming garment for 2 hours the first day.  This amount of time can be adjusted according to individual needs.  You can opt for 2 or 3 hours during the first 3 days.

Day 2

Wear your waist trainer for 4 hours today. If you are a beginner, be prepared to feel constricted.  Your body will become accustomed to it quickly. Don’t push yourself and listen to your body – if you feel any kind of pain or pinching, remove the waist trainer.

While wearing a workout waist trainer, try to begin an exercise program, like Pilates or basic stretching to prepare the body for lengthier exercises.

Day 3

Today waist training time limit is 6 hours. Keep doing stretches and try to incorporate 12 minutes of cardio.

At this point, you can increase your waist training to more. If you are accustomed to the waist trainer, you can choose to wear it for 8 hours. Until you get the routine of wearing your shaper, do not sleep or exercise with the garment on.  The longer you can comfortably wear your waist trainer, the more dramatic the results.

Day 4

By now you should be wearing your waist cincher for 8 hours a day.

The best benefit of wearing a waist trainer is how the compression affects your eating habits. You will notice when you are wearing your trainer that you are unable to eat larger meals because your stomach is constricted. This is another healthy advantage in these waist trimming products.

Day 5

When waist training is paired with healthy eating and exercise, the results are stunning. The waist trainer is a strong tool to use for weight loss encouragement.  It also will give you confidence to adopt a healthier lifestyle.

Your goal today should be 9 hours of wear. Push the cardio to 20 minutes, and eat correctly.

Day 6

By now, you should feel more comfortable in your waist trainer, and noticing the waist trainer is getting loose in fit. Tighten the closure if your waist trainer is slipping. This is a good sign.

The target time will be reached today with 10 hours of wear. This is the goal for wearing a waist trainer. If you can wear it for 10 hours a day for at least 8 weeks, and incorporate proper eating and exercise, you are going to absolutely love what you see. The results are amazing.

Day 7

You managed to complete the 7 days and you are now wearing the waist trainer for 10 hours a day. You are also eating less, and eating better. Ideally, you are getting accustomed to brief exercise moments and are now ready to do more intense cardio and strength training programs. If not, keep going with the little steps, any exercise is going to be beneficial to looks and health.

Keep in mind every woman’s body is different. There are many factors which determine how fast your waist will shrink.  Women who have a bigger waist seem to see visible results earlier then say, a woman who has little fat or is extremely toned.   Remember, you are ‘training’ your body to reshape; this can take consistency and time.

Self-Assessment Intervals

As you begin waist training, write down a goal plan. Take a peek at people’s results who have reshaped their body. You will notice the average time to fully see results is around 90 days.  By writing out a plan and hanging it where you can access it everyday will help you stay on course. Plan your waist training, your exercise regimen and your eating plan.

The easiest way of tracking your waist training efforts is a notebook and a reliable tape measure. This will provide a visual tool to keep track of your frequency of wearing a waist trainer and have a measurement of your waist and how soon you are losing the inches. Wear the waist trainer more if you hit a plateau.

The gym is not the always where the best training begins. Training begins with intention and attention. Whatever you put your mind on is going to grow stronger in your life. Upon waking, take 5 minutes to stretch, make a conscious effort to eat nutritional food, and find ways throughout the day to make your body work more. Test your limits. A great sculpted body does not happen by eating junk food and remaining sedentary. It requires conscious choices, even the tiniest of ones.

If you are overweight or unfit, consider taking some cardio classes before beginning waist training. The idea is to remove as much excess body fat as possible.  On the other hand, if you are a gym regular who is fit but are not seeing results anymore, it is time to take a break. The body has reached a set point. Over exercising can push the body into a state of stress over producing cortisone.  Cortisone ultimately can create a layer of fat to pad around the waist. It is at this point you will benefit more from a yoga class or a massage to allow your body restoration.

Do a self-check regularly to make sure you are wearing the waist trainer correctly, and you are staying within a healthy balance. If you are not eating enough, over exercising or wearing the waist trainer too tight you are setting yourself up for disappointment and possible health concerns.  Each day take a look at your goal program list and keep track of progress. This will help to keep you going, and keep the confidence.  Don’t give up, you got this!

Tips to Remember

You will look slimmer upon initial wear of the waist trainer. The compression is going to begin immediately. The long term results are dependent on your level of commitment to wearing the trainer daily.

Be sure to stay properly hydrated.  Another key benefit of the waist trainer is the increase of thermal activity to your core area. This will increase perspiration. The more you perspire, the more you need to replace those fluids.

If at any time you feel uncomfortable or your breathing is restricted or you cannot engage in normal activities, remove the waist trainer immediately. This is a clear indication the waist trainer is either too tight or not fitted properly.

Spend the extra dollars to get a quality trainer. This will be true if you plan on continuing waist training after the 7 days is up. Even if you are tempted to purchase a cheaper trainer, remember how important it is for this shaper to be perfect for training. Anything less and it could mean frustration, disappointment and poor results.

No one loses weight and reshapes their body overnight. Being patient and taking it day by day is the long term goal here. If you dive in and improperly wear your waist trainer, you will do more damage than good. Always follow the right path with waist trainers to avoid harmful outcomes.

Do a self-check regularly to make sure you are wearing the waist trainer correctly, and you are staying within a healthy balance. As with any new exercise or weight loss program, you should assess your goals often for an optimal outcome.

Frequently Asked Questions

Q Will this product work for my lower tummy area as well?

A Yes. If you have a longer torso or a hanging stomach a 3 row hook-and-eye closure waist trainer reaches longer than the 2 row versions. You can also purchase a butt lifter which contains a latex panel that will target that stubborn lower tummy area. Also invest in better underwear as your body form is due to the choices of garment and the way they fit you.

Q What kind of results will I see?

A The results of waist training are dependent on many factors. Here are just a few:

  • how long you wear the waist trainer each day
  • how many days per week you wear the waist trainer
  • how tightly the waist trainer is
  • If you are following a weight loss regimen and exercise program

Genetics play the key role here too. Even if we took two people that had the same waist measurement to start with and made sure that ALL the other variables were the same, they would still very likely have different results with waist training.

Q Can I sleep in my waist trainer?

A While it is recommended not to sleep in any compression garment, some people will. It is not advised because the body needs the break from the waist trainer.

Q How do I care for the garment?

A Your waist trainer should be hand washed only as any other method will ruin the garment.  Wash the item at the least 3 times a week. Increase this amount if you are working out in the garment heavy.