A waist trainer is a garment many women use to create the look of an hourglass shape and to temporarily reduce the appearance of the waistline. Besides shaping the love handles, some people also reach for one during periods of weight change.

How well waist training works depends largely on how many hours you wear the garment. It applies gentle compression to the lower abdomen, which can give the waist a temporarily slimmer, more inward look. Any slimming you notice while the garment is on is temporary and eases once you take it off.

Before you begin, choose a good-quality, well-fitting waist trainer; otherwise the results you want will be difficult to achieve. Remember that everyone’s body is different, so your experience and results may vary.

A note before you start: waist training is not a medical treatment, and it will not cure, treat, or guarantee any health outcome. Talk to a doctor or qualified health professional before starting, especially if you are pregnant, recovering from surgery, or living with any existing health condition. Stop right away if you feel pain, numbness, or trouble breathing.

Waist Training Corset Checklist

Use this quick checklist when fitting a new waist trainer:

• The waist trainer should fit so that it closes on the third hook.
• It should cover the whole waist area.
• It should feel snug but not painful, and it should never interfere with your breathing.
• Give yourself time to get used to it; rushing the process can cause discomfort.
• It should adapt smoothly to your waistline, with no bulging.
• For a more comfortable fit, break the waist trainer in gradually.
• Measure your waist completely and accurately, without skipping the smallest part.

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How to Measure Your Natural Waist

Measure your natural waist correctly, including the smallest part of your midsection. To choose the right training size, you generally subtract a few inches from that measurement so the garment fits closely.

As a rough guide, women with a fuller figure who measure around 38-40 inches or more at the waist often choose a waist trainer that is roughly 8-11 inches smaller, so the waist can adapt to it gradually. Sizing varies by brand, so always check the manufacturer’s chart.

[Read more about Waist Trainers]

The Difference Between “Ready to Wear” and “Custom”

Ready-to-wear trainers are built to standard sizes and fit many body types comfortably. It usually doesn’t matter whether you have long or short legs, broad shoulders, long arms, or a short neck.

The main challenge is torso length: if your torso proportions differ from the standard, a ready-to-wear corset offers fewer options for alteration. A custom corset can be adjusted far more easily.

If you plan to invest in waist training for the long term, a custom-made corset may be worth considering. Keep in mind that custom options usually cost more.

Step-by-Step Waist Training Guide

1. Buy Your Waist Trainer

Once you have measured your waistline accurately, look for a corset that suits you. Think of it as being as important as your underwear. You can choose the style you like, with different hooks, lacings, fabrics, and lengths. Tight-lacing is a key part of corset wearing, since it determines how you tie and wear the garment.

It also helps to understand the difference between waist training and corset training:

• For corset (tight-lacing) training, it is often recommended to buy one or two sizes smaller. Because your abdomen needs to adjust, it may feel uncomfortable at first.
• For general waist training, you can buy a trainer in your usual size.

2. Get Your Shape

To help the corset fit and feel comfortable, gently pull and tighten it inward so it begins to mold to your body. Always wear it correctly and never so tightly that it risks your health.

3. Break In Your Waist Trainer

Break your waist trainer in slowly. For the first 2-3 days, wear it for only about 2-3 hours at a time. Adjust this based on your own comfort during the first few days.

From there, gradually increase how long you wear it while keeping comfort as your guide. Over time you will get used to the snug feel of the trainer.

4. Try to Begin an Exercise Program

If you are using an exercise-friendly corset, start with gentle activity such as light stretching or Pilates to prepare for longer-term training.

Pairing a waist trainer with regular workouts may help support your shape, and over time consistent exercise can strengthen your core muscles. Keep in mind that the garment itself does not build muscle or burn fat. Any real, lasting change comes from your workouts and diet, not from the trainer alone.

Image source: http://waisttrainer.ca/

5. Gradually Increase Your Waist Training Time

At this stage, pay closer attention to how long you wear the trainer. Build up gradually to around 5-6 hours. Add some stretching and light cardio for at least 12-14 minutes.

Try to wear your waist trainer for longer stretches during your daily routine. As you work up toward 8-9 hours a day, you should start to feel comfortable while wearing it. Never push past the point of discomfort.

6. Notice How Compression Affects Your Eating Habits

One reason some people like waist trainers is that the snug fit around the stomach may encourage smaller portions, since large meals feel uncomfortable. Combined with a healthy diet, this may help support gradual changes over time. The trainer is a reminder, not a substitute for healthy eating.

7. Tighten the Closure if It Gets Loose

By around day 5 or 6, you may find the trainer feels comfortable and a little loose. At that point, tighten the closure. From here, you can work toward longer daily wear over the following 7-8 weeks.

Check in with your progress regularly, and let your body be the judge. If things feel good, training is going well. If you notice anything beyond mild adjustment, such as shortness of breath, numbness or tingling in your legs, or digestion problems, it may be a sign the garment is too tight or poorly fitted. Loosen or remove it and reassess.

8. Adjust Your Plan to Fit Your Body

Once you are comfortably wearing your corset for longer daily stretches alongside better eating habits and regular exercise (including both strength training and cardio), you can fine-tune your routine.

Everyone’s body shape is different, so build a plan that suits yours. This is a slow process, and reshaping and toning your body takes time and patience.

Tips to Remember When Following the Beginner’s Guide

Results from waist training come from a long-term, consistent commitment to wearing the trainer alongside diet and exercise. While wearing it, you will look slimmer, but remember that this effect is temporary.

Hydration is one of the most important parts of any waist training routine. Exercise raises your body temperature and makes you sweat around the waist area; while sweating causes a temporary loss of water weight, any lasting weight loss comes from a consistent diet and exercise routine, not from sweating alone. Drink plenty of water to replace the fluids you lose.

If you feel discomfort for a long time while breathing or going about your day, take the trainer off, as it may not be the right size for you. This is a long-term process, so be patient throughout.

Take good care of your corset, too. Because these garments are made of boning, hooks, laces, and delicate fabrics, hand-washing with a gentle detergent is best whenever possible. Lay it flat to dry or hang it on a line. Avoid using a dryer, which can distort the shape and damage the delicate materials.

Image source: http://wowwaisttrainer.com/

Pros and Cons

No matter how good a waist trainer is, it can come with downsides as well as benefits. Weigh both before you start.

Pros

• May help support better posture while worn.
• Creates a temporarily smaller, hourglass-shaped waist while you wear it.
• Some wearers find it offers a feeling of lower-back support.
• The snug fit may encourage smaller meal portions.

Cons

• Can cause discomfort, especially during the early training period.
• May lead to skin flaking, chafing, or worn patches.
• Constipation can occur.
• A stiff feeling and very upright posture are common in the first days of wear.
• Compression of the organs, mainly the stomach, and reduced lung capacity can occur.
• May cause bruising on the stomach.
• Can cause an itchy feeling.

If any of these problems are severe or persistent, stop wearing the trainer and check in with a healthcare professional.