Want to try waist training exercises at home but not sure where to start? You have come to the right place then!
There are a lot of ways to achieve the ideal hourglass waist, be it waist training exercises at home, wearing a waist trainer on daily basis, or a combination of both. I am here with some of the best tips and tricks for waist training to work your core right at home with simple exercises and waist trainers. Let’s get started.
What is Waist Training?
Before we dive into the waist training exercises, let’s explore the waist trainers and how they can help achieve a flatter stomach. A waist trainer is a piece of garment with high-compression shaping design. It is worn around the stomach which causes an instant flattening of the waistline.
While cardio and healthy eating brings down the numbers on the scale, waist training exercises greatly help in slimming down the midsection which is a problem area for many. If you are wandering "does waist training flatten your stomach" or "does waist training work", click on the links for a detailed explanation.
When a waist trainer is worn long term, it can shape the waist in that perfect hourglass by activating thermal activity in the core. As it is quite snug and literally holds all your fat in, it inevitably causes you to sweat more even with basic exercises.
So, in simple terms, wearing a waist trainer daily – along with a healthy diet and exercises focusing on the mid-section, is termed as ‘waist training’.
The Best Waist Training Exercises at Home
Waist trainers allow you to try a different range of exercises, especially pilates is recommended. Pilates is an exercise that helps improve your postural alignment and strengthen muscles.
Here are some of the other best exercises you can do with your waist trainer at home.
- Squats
- Leg lifts
- Planks
- Scissor kicks
- Hip-thrusting bridges
Besides these, you can wear a waist trainer when carrying out cardio exercises. Whether you are running, biking, or walking, a good waist trainer comes in handy every time. However, I do not recommend doing any crunches.
Safety should always be a priority. That means that while you target exercises that build your core, ensure that they are safe.
You should include an all-over stretching in your everyday fitness routine, thanks to how it helps muscles heal and remain limber. If you are looking forward to relaxing, yoga will be the best option.
Choosing the Right Waist Trainer
Mermaid's Mystery waist trainer belt allows you to wear it during your workout, even when in a bridge position, holding it up. Besides thousands of positive reviews on Amazon, this is what I use too and love it.
- It is comfortable, practical, and durable.
- It assures you of stronger muscles and a stronger core, and it won't dig into your curves.
- Its stylish design means you can show it off at the gym.
- Makes you sweat like crazy and burning fat
- It has affordable price
Mermaid's Mystery waist trainer available at Amazon
Undoubtedly, this is all you need to get a healthier version of yourself with proper waist training at home!
Getting Started With Your Waist Training Regime
Waist training will often require a little adjustment from beginners. Ensure that your body adjusts accordingly before you wholly dive into the regimen.
First, ensure that the waist trainer fits perfectly, and it should make you appealing immediately you wear it. If you feel any discomfort, it would be best to get rid of the waist trainer.
Experts suggest that you should wear the waist trainer loosely before you can tighten their laces. This way, you do not risk warping your garment.
You can only start your waist training plan after the waist trainer has broken in. The objective is to wear this trainer for between 8 and 12 hours a day.
Remember, building endurance could take some time. Therefore, it would be best to set daily goals before you can transition to monthly ones. This approach ensures that the process is seamless.
Waist Training At-Home Workout Routine
Here are a few insights into how a beginner's waist training days should look like
Day 1
Wear your waist trainer for an hour to get how it feels. Ensure that you try different positions, including sitting, standing, and walking. Feel free to take a few selfies and try various outfits, as they tell you how flattering your waist is.
Day 2
Let your goal be wearing the waist trainer for at least two hours. It should give you a better feel of how it works.
Day 3
This day would be perfect for you to start working out with your band. Whether you go for a brisk walk or do some cardio, exercises help you get accustomed to how the waist trainer feels. It would also be best if you put on the waist trainer for at least three hours.
Day 4
Ensure that you put on the waist trainer for about fours today. You could also break it into two sessions, depending on your preferences. Usually, day 4 is ideal for strength training exercises. Most experts suggest that you combine a perfect mix of strength-training and cardio from this day onwards. This approach ensures that you build endurance within a relatively short time.
Day 5
The goal is to use the waist trainer for five hours. You are likely to sweat a lot in your mid-section, and enough water will suffice. Ensure that you consider some cardio too.
Day 6
Focus on strength training on your sixth day. Once you are done with this day, you are confident of getting into the full-schedule of waist training.
Day 7
Rest! This day would be perfect for you to put away your waist trainer and congratulate yourself for the effort. However, if you feel like moving on, you can do so.
Day 8-14
This week requires you to stick to a consistent waist training routine. Feel free to add an extra hour every day. By the 14th day, you should comfortably put on the waist trainer for at least eight hours a day!
Nothing could assure you of a healthier and fit body than remaining determined throughout. Start today!
More Waist Training Exercises at Home
In this video, Laura is sharing her best tips on how to workout with a waist trainer at home, then shows several great exercises (starting at 5:30). Enjoy!
How Do You Make a DIY Waist Trainer at Home?
Now you might be thinking how to make a waist trainer at home. As good quality waist trainers can be quite expensive, some ranging up to $100 or more, it can be tricky to get your hands on a good one.
Although I would recommend investing in a good waist trainer and reap the rewards for months to come – thanks to their durability and high performance, there are always alternatives that are lighter on the pocket.
I won’t say these alternatives are just as effective as the real deal, but they will get the job done!
1. Plastic wrap
Plastic wrap is not only cost effective, but also Kylie Jenner approved!
With plastic wrap and two other ingredients, you can make a simple waist trainer without any fancy materials. However, this is for one time use only and the same steps have to be repeated for waist training every time.
For your home made waist trainer you’ll need:
- Plastic wrap
- Vitamin E oil
- and Sea Salt
The first step is to massage the mid-section generously with Vitamin E oil so that the belly is completely covered with oil.
Then wrap the belly with plastic wrap. This is a bit tricky to do on your own, and if you can get help from a family member or a friend that’ll be great. This is because you want the plastic to be tight and compress the belly much like an actual waist trainer would do. This plastic wrap can be left for the whole day.
When you are ready to take it off, be ready for some clean up as it gets somewhat messy. The plastic is going to be dripping in Vitamin E oil, so I recommend taking it off in the shower.
At this point, use sea salt as an exfoliator to enhance the circulation after long hours of compression. You can also use coarse coffee grounds or a sugar scrub. This helps the skin stay smooth, and tighten and tones the muscles. Repeat this process daily for consistently good results.
2. DIY Waist Trainer with Sewing
While a waist trainer is usually expensive, a waist cincher/corset is quite reasonably priced in the market. This can be used for waist training with some modifications.
With corsets, you can have additional coverage as full-body shape wears are available, and can be stitched at home as well if you are handy with the sewing machine.
The material that works best for waist training is cotton, polyester and satin. Latex is good for some stretch and compression.
All you have to do is pick a pattern, measure your size and cut it by outlining the seam. You can sew it together with a steel wire in for a more defined shape if needed.
In the video below you can see how to make your own DIY waist trainer that costs less than $10 dollars.
You will need:
- A brace corset with velcro (or any material described above)
- Hook and eye closure (30cm)
- Sewing machine (or you can also sew it by hand)
Although the process is a bit complicated and needs practicing to get it right, it gets easier once you get the hang of it. This is a budget friendly alternative that can help you make a real waist trainer at home.
Here is another interesting DIY waist training concept: using body wrap + a corset simultaneously.
Check the video below for more details.
Benefits of Waist Trainers
When bought in the right size and shape that fits you well, you can enjoy many benefits of the waist trainer.
- Instant Slimming
As I’ve mentioned above, putting on a waist trainer works like magic to instantly flatten your tummy and tuck it in, so that you can rock that bodycon dress without a worry! All you have to do is find one that fits properly and is made of good material that doesn’t get stretched after repeated wear.
The flawless hourglass curve helps you get rid of that muffin top and gives you an added boost of confidence. A waist trainer takes off up to 3-4 inches from your stomach and prevents the tummy from sticking out. I’d also like to add that waist trainer works with all body types, as its main job is to give you a defined waistline.
- Posture Correction
I’ve yet to meet an adult who hasn’t had problems with their back or posture! The struggle is real with backaches and fatigued shoulders. An unexpected benefit of wearing waist trainers daily is an improved posture. It is a great product to have for desk jobs or for individuals who tend to slouch. The compression element of the waist trainer propels the body to sit up straight and in turn causes the posture to improve over time. Some people get waist trainers just to get rid of back aches.
- Long-Term Waist Training
This is not only a short-term quick fix, but also a durable and loyal companion to have with you for a long time. It acts as a supplement to promote good health, a perfect waistline and a more defined body. The longer you use a waist trainer, the better results you’ll see.
You can wear waist trainers up to 8-12 hours every day, but if you are not used to it you can start with just an hour or two for the first few weeks. Consistency is the key when it comes to waist training.
- Weight Loss
Of course, a weight trainer just by itself won’t cause weight loss. However, it is a perfect motivator to get you in shape and adapt a healthier lifestyle. With its instant tummy tuck effect, it inspires one to stick to their weight loss and waist training goals for a slimmer and flatter stomach. As it acts as a corset and restricts the stomach, it also prevents overeating.
Can You Exercise With a Waist Trainer On at Home?
This is a game changer, you guys! I can say from personal experience that even the best core exercises stop working after some time. To achieve the best results out of your waist training exercises at home, it’s important to be smart about your workouts.
Here the question arises, can you exercise with a waist trainer on? Pairing your exercises with a waist trainer is in fact a great idea, as it will accelerate its effects and burn fat faster by causing the midsection to sweat more.
Due to the high-compression material of the garment, the waist trainer compresses with complex movements instead of causing hindrance or discomfort. It fuels the thermal activity of the core so that the body’s natural heat increases.
You’ll be surprised to know that most waist trainers are used solely for the purpose of workouts, rather than wearing under dresses. With a waist trainer, you can enjoy almost any workout such as Pilates, HIIT, strength training, aerobics, cardio or even sports.
How Long Does it Take to Train Your Waist?
This question doesn’t have one definite answer. It all depends on your motivation, efforts and goals. While waist trainers give an instant slimming effect, for effective results, combine waist training exercises at home with a good diet and wearing waist trainers for long hours.
The key factor that determines the result and efficiency of waist training is the frequency with which you wear the waist trainer. You can wear it just during workouts for an hour or two and still see results.
For those who want to see fast results, I recommend that you wear the waist trainer at least 10 hours every day. It might be a little uncomfortable at first, but the body quickly gets used to it and gets accustomed to the compression garment. People have seen results in as little as 8 weeks, but it also majorly depends on your starting weight and body type.
Does Waist Training Flatten Your Stomach?
A very important question is, does waist training really flatten your stomach?
Personally, I have seen waist training work wonders in transforming the figure and flattening the stomach, but it requires dedication and sticking to a strict regime of workout and balanced diets.
By wearing a waist trainer for 10-12 hours a day, coupled with waist training exercises at home and healthy eating, you’ll be able to see results in a matter of weeks.
What are the Factors that Affect Waist Training?
There are several factors that vary from person to person that can affect waist training.
- Starting Weight
Starting weight has a big impact on waist training. It determines how fast you can see your waist training results. If you are in a good physical form within a healthy weight range, the initial results are not as pronounced. It takes longer to achieve the waist training goals in such cases, as it requires muscle toning instead of fat burning alone. On the other hand, as waist training is all about targeting and burning the fat in mid-section, those with a bulkier tummy can expect faster results, as the body is in effective fat burning mode!
- Eating Habits
Waist training is just one component of a healthy lifestyle. Exercises, every day routine, healthy eating and a good night’s sleep all come together to promote a healthy body. Be sure to eat well with a high amount of vegetables and fruits in your diet for best results. As I have mentioned above, wearing a waist trainer throughout the day compresses the stomach and inevitably prevents overeating. This is great for those who indulge in mindless snacking during the day.
- Natural Shape of the Body
Body shape is determined by genetic factors, and your natural body shape plays a role in determining the effects of waist training. With a curvy figure, the tummy tends to size down more swiftly, and gives you that lovely hourglass figure. For those with narrower frame or a petite built, the results aren’t necessarily as pronounced. But all body types get benefited from waist training immensely!
Waist Training Tips for Beginners
Waist training is a new concept for many. We can see many celebrities endorsing waist trainers and vouching for their effects to get a flattened tummy. However, waist trainers can be uncomfortable in the start. Instead of going all in right from day 1, take it one step at a time to get your body used to this transition.
Taking small steps is better than a burn out after pushing yourself too hard too soon. Also, waist trainers alone can only give temporary results. In order to get the best out of your waist trainer, try some beginner waist training exercises at home - like the ones below, and switch to healthy alternatives in your diet.
Stay active and well hydrated, and don’t overdo any step!
What is the Best Exercise to Get a Smaller Waist?
To get the best results from a waist trainer, combine it with a good waist training workout as discussed above, or try the ones shown below in the video.
By the way, these workouts are great even for those who don’t want to get in the hassle of DIY waist trainers or don't want to invest in a real one.
With simple exercises that focus on your core, the mid-section is trained for efficient fat burning and muscle toning.
With some modifications, you can enjoy these great waist training exercises at home and see brilliant results just within a few weeks.
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