The 30-day waist training fitness challenge was designed and perfected by our very own team member Hannah, she is a qualified Personal Trainer and always ready to help our girls get the most out of themselves! This article will give you an exact step by step 30 day guide which will help trim your waist and burn away tummy fat, it contains the exact exercises, how to execute them properly and how many times to do them.
If you commit and follow this challenge you will see amazing results, but beware, its called the 30-day challenge for a reason! Before we get into the 30-day waist trainer challenge lets explain the exercises.
30 Day Waist Trainer Challenge
Eagle Abs - this exercise requires you to lay on your back, lift your feet off the ground and wrap your leg over top then under your other leg. Now wrap your arms in a similar fashion and use your abs to lift your elbows to your feet, this will activate the core area!
Reverse Crunch - Start by laying down on the ground, put both your legs together and lift them straight up. Your lower back should slightly lift off the ground but the rest of your back should stay firmly down, this will work the tummy and hip area.
Double D's - this exercise really works your hips and you will really feel the burn. Once again you start on the floor, keep your back firmly on the ground and have your feet shoulder-width apart. Now you just lift your legs up together and then go back outwards to the ground, it will feel like a circular motion, repeated this several times and you will really feel that burn!
Infinity abs - the name of this exercise says it all, with infinity abs you are concentrating on the core area, helping to burn away tummy fat and expose that inner six-pack. Start by sitting on your bottom with your legs out and your back slightly leaning back, have your hands locked together (please refer to the image below) Once you are in the position you will already feel your core is being activated, now twist your body from side to side all while keeping the same body position. This will give your core the workout it deserves.
Accordians - Great for working those hips and stomach the Accordion exercise involves you laying on your side with your legs on top of each other and your elbow supporting your body weight. Now lift your top leg straight in the air up and down multiple times, do the same on the other side of your body as well.
Day 1 - 5 eagle abs, 5 reverse crunches, 5 double D's
Day 2 - 6 eagles abs, 6 reverse crunches, 6 double D's
Day 3 - 7 eagle abs, 7 reverse crunches, 7 double D's
Day 4 - 8 eagle abs, 8 reverse crunches, 8 double D's
Day 5 - 9 eagle abs, 9 reverse crunches, 9 double D's
Day 6 - 10 eagle abs, 10 reverse crunches, 10 double D's
Day 7 - 10 eagle abs, 10 reverse crunches, 10 double D's, 5 infinity abs
Day 8 - 10 eagle abs, 10 reverse crunches, 10 double D's, 6 infinity abs
Day 9 - 10 eagle abs, 10 reverse crunches, 10 double D's, 7 infinity abs
Day 10 - 10 eagle abs, 10 reverse crunches, 10 double D's, 8 infinity abs
Day 11 - 10 eagle abs, 10 reverse crunches, 10 double D's, 9 infinity abs
Day 12 - 10 eagle abs, 10 reverse crunches, 10 double D's, 10 infinity abs
Day 13 - 10 eagle abs, 10 reverse crunches, 10 double D's, 10 infinity abs, 5 accordians
Day 14 - 10 eagle abs, 10 reverse crunches, 10 double D's, 10 infinity abs, 6 accordians
Day 15 - 10 eagle abs, 10 reverse crunches, 10 double D's, 10 infinity abs, 7 accordians
Day 16 - 10 eagle abs, 10 reverse crunches, 10 double D's, 10 infinity abs, 8 accordians
Day 17 - 10 eagle abs, 10 reverse crunches, 10 double D's, 10 infinity abs, 9 accordians
Day 18 - 10 eagle abs, 10 reverse crunches, 10 double D's, 10 infinity abs, 10 accordians
Day 19 - 11 eagle abs, 11 reverse crunches, 11 double D's, 11 infinity abs, 11 accordians
Day 20 - 12 eagle abs, 12 reverse crunches, 12 double D's, 12 infinity abs, 12 accordians
Day 21 - 13 eagle abs, 13 reverse crunches, 13 double D's, 13 infinity abs, 13 accordians
Day 22 - 14 eagle abs, 14 reverse crunches, 14 double D's, 14 infinity abs, 14 accordians
Day 23 - 15 eagle abs, 15 reverse crunches, 15 double D's, 15 infinity abs, 15 accordians
Day 24 - 16 eagle abs, 16 reverse crunches, 16 double D's, 16 infinity abs, 16 accordians
Day 25 - 17 eagle abs, 17 reverse crunches, 17 double D's, 17 infinity abs, 17 accordians
Day 26 - 18 eagle abs, 18 reverse crunches, 18 double D's, 18 infinity abs, 18 accordians
Day 27 - 19 eagle abs, 19 reverse crunches, 19 double D's, 11 infinity abs, 19 accordians
Day 28 - 20 eagle abs, 20 reverse crunches, 20 double D's, 20 infinity abs, 20 accordians
Day 29 - 21 eagle abs, 21 reverse crunches, 21 double D's, 21 infinity abs, 21 accordians
Day 30 - 22 eagle abs, 22 reverse crunches, 22 double D's, 22 infinity abs, 22 accordians
The 30-day waist trainer challenge is a popular trend among fitness enthusiasts looking to achieve a slimmer waistline and hourglass figure. By combining waist training exercises with core strengthening exercises, participants can effectively tone their core muscles and achieve their desired effects.
Waist training exercises, such as waist training workouts and leg lifts, target the core muscles and oblique muscles, leading to a strong core and reduced waist size. Additionally, core strengthening exercises like hip thrusting bridges and side planks work different muscle groups and help to develop a strong core. Participants are encouraged to gradually increase the intensity of their exercise routine over time to prevent injury and see consistent results.
Wearing a waist trainer during exercise can also provide additional benefits, such as increased thermal activity and water weight loss. However, it is important to note that wearing a waist trainer alone will not lead to permanent waist reduction or weight loss. It should be used in conjunction with a healthy diet and exercise plan to achieve optimal results.
When wearing a waist trainer, it is essential to choose a high-quality waist trainer made of latex or steel boned corsets. This will prevent the risk of warping and ensure that the waist trainer works effectively. Participants should also ensure that they are wearing the waist trainer properly, with their core tight and abdominal muscles engaged.
Throughout the challenge, it is important to listen to your body and rest when needed. Newly worked muscles may be sore, and it is essential to allow your body time to recover. Participants should also take regular measurements of their waistline using a measuring tape to track progress and adjust their workout routine accordingly.
While the 30-day waist trainer challenge can provide excellent results, it is essential to remember that body type and genetics play a significant role in shaping the body. Therefore, it is crucial to have realistic expectations and understand that the challenge may not lead to an hourglass waistline for everyone.
Overall, the 30-day waist trainer challenge can be an effective way to tone the core muscles and achieve a slimmer waistline. By combining waist training exercises with core strengthening exercises, participants can safely and effectively work their entire body, including different muscle groups. When combined with a healthy diet and exercise plan, participants can see the desired effects of a more toned and sculpted midsection.
A 30 Day Waist Trainer Challenge is an effective way to tone and tighten your midsection. By incorporating waist training exercises into your workout routine, you can strengthen your core muscles, improve your posture, and achieve an hourglass waistline. Whether you choose to wear a waist trainer or not, it is important to perform the best exercises for your body type and gradually increase the intensity of your workout over time.
When performing waist training workouts, be sure to maintain proper form and starting position, with your legs fully extended or knees bent depending on the exercise. Incorporate upper body and core exercises to engage different muscle groups and build core strength. If you choose to wear a waist trainer, make sure to choose a high quality latex waist trainer or steel boned corset and grow accustomed to wearing it gradually over time to avoid any risk of warping.
It is important to remember that waist training alone cannot completely transform your body shape. To see the desired effects, you must also maintain a healthy diet and perform cardio and full-body strength training exercises. By incorporating waist training exercises into your exercise plan, you can target your midsection and help reduce the appearance of a muffin top.
Some effective waist training exercises include side planks, heel touchers, and hip thrusting bridges. By performing these exercises for about an hour each day, you can gradually build up your core strength and tone your midsection. Make sure to perform each exercise with proper form, keeping your palms facing down and your arms straight.
Finally, it is important to listen to your body and perform a safe workout. If you experience any discomfort or pain, stop immediately and consult with a professional. Always remember to measure your waist size before and after the challenge to track your progress and keep yourself motivated.
Overall, waist training workouts can be a great addition to your fitness routine when done safely and effectively. With dedication and consistency, you can achieve a strong core, toned waistline, and improved body shape.
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Hannah - Manager at Hourglass
Hannah is a certified personal trainer based in Australia. Since 2017 she has inspired women across the nation through honest & educational content. Her dietary and fitness expertise are trusted across the fitness community.