How Do Waist Trainers Work?

The practice of training one’s waist has been around for quite some time now. Many often use the compression garment for weight loss, instantly fitting into their snug clothes, or as a fashion statement. How well do they work, you ask? Varying goals and intentions come with differing results, so it really depends on how ambitious your objective is and how dedicated you are to achieving it. The fitting question to ask is how do they work?

How Do Waist Trainers Work?


How do they actually work?

High compression garments that constrict your abdominal section to keep it at a certain size for long periods of time. Due to the tight hold, some of your internal organs and your floating ribs (two lower most ribs) will be slowly and naturally pulled inwards, helping you cinch your waist and accentuate your curves through regular use.

If this is your first time hearing this, we understand it might sound alarming. But our organs are actually made up of flexible tissue that can shift around and be compressed safely - our bodies were genetically built to withstand this. Consider a mother’s pregnancy journey and how her body adjusts to the dramatic changes that carrying a baby inside her demands. If internal organs shift in major ways while one grows another human inside of them and they remain perfectly fine, wearing a waist trainer should not be a problem.

What women can expect from waist training

It is no secret that majority of avid waist trainers are women, and for good reason. The female anatomy has a lot to benefit from the compression garment such as:

Hourglass figure.  One of the most well known advantages is the achievement of the hourglass figure wherein your hips will be accentuated and your waist will be pulled in, resulting in a smooth and attractive curve.

Bust support. The garment helps support your bust area and lift them up, giving the illusion of fuller breasts.

Broader hips. One effect of having the hourglass figure is the illusion of broader and sexier hips.

Flatter stomach. The constriction keeps folds at bay; these include your stomach, love handles, and in some cases, back fat.

What men can expect from waist training

Though not as promoted, men have been wearing core trainer since centuries back. At the time, their main purpose was to look more poise and fashionable, but today’s man can expect to achieve a masculine, V-shaped body from a dedicated waist training routine.

V-shaped figure. What the hourglass is to women, the v-shape is to men. Since the male anatomy is built differently, a waist training routine has a slightly different effect on their physique. The compression band cinches the waist to accentuate a man’s chest and shoulder area, making him appear more masculine and bulked up.

Flatter stomach. The compression helps keep in fat from you stomach, hips, and back.

How can you put one on?

Most cinchers use metal hook and eye closures. If yours is the same, close the bottom most hook along the narrowest part of your abdomen first. Once you have it fixed, slowly pull the trainer down as you continue to close the rest.

Other trainers utilize a zipper type closure. For these, simply hold the bottom of the zipper down and slowly zip up, as you would with any body hugging dress or pair of jeans. Corsets that use lace or Velcro for reinforcement are fairly straightforward, simply adjust to your comfort level and tighten as you go along.

For how long should you wear it?

If you are new to waist training or have just purchased a brand new trainer, it is expected to feel a little uncomfortable and stiff at first. After some practice and breaking in your compression band, it will get easier to wear.

Both your body and compression garment will need ample time to adapt to one another. The body needs to adjust to the compression while the core trainer needs to mold to your natural form. In order to do this, a good place to start is no more than two consecutive hours each day. Once you feel comfortable enough, you may slowly add in more time to your schedule, perhaps by increments of one hour or whatever feels right for you and your body. You can also practice by splitting up your hours per day, such as 2 hours in the morning and 2 in the afternoon so as to get more time in without stressing your midsection too much.

In order to get your daily waist training hours checked off without it getting in the way of your day, you might prefer to train your waist at night. Granting, this method does not work for everyone, but if you feel comfortable enough to sleep with it on, it would be a great way to multi-task.

Overall, whichever method and strategy you decide to apply to your schedule, we recommend not exceeding a maximum of 12 hours per day with your tummy belt on.

3 we recommend and how they differ

  1. Classic

The classic is patterned after the traditional corset wherein it is embedded with flexible steel bones that act as a cage around your abdomen, giving much more support and compression compared to corsets built without them. These work best for experienced trainers or those with ambitious goals as these cinch your abdomen more, thus providing extra constriction.

  1. Gym

The gym trainer is made of neoprene fabric and has exceptional heat retaining abilities, allowing you to perspire much more than with your usual trainer. These work best when worn to the gym or while working out.

  1. Latex

The latex trainer is durable, versatile, and can be worn every day to almost any occasion, making it the most practical trainer. These work best for beginners and those who are always on the go.



Author Bio

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.