If you want to get in shape the healthy and safe way, but wish to speed things along, there is a three-part routine we think you would love! If you mix in (1) a diet fueled by protein and fiber with (2) regular core-strengthening exercises while (3) wearing a gym waist trainer, you have got yourself a winning combination that is sure to make you look and feel fit in no time.
Part 1: Diet fueled by protein and fiber
When waist training, your entire midsection will be compressed, allowing your digestive system to physically narrow down. Because of this, eating smaller portions will make you feel full much faster than usual – which is great news for those trying to control their intake.
However, it is important to still get a healthy amount of nutrients and calories in to keep your body in tiptop shape. In order to do this, make sure you mix enough fiber and protein in your diet and try to break your meals down. If you are accustomed to three main meals a day, you might feel more comfortable with five to six smaller meals spaced out, that way you will not feel too stuffed.
We also recommend eating less processed food since those high in fat, sugar, and acid can trigger heartburn and digestive issues that lead to acid reflux, which has a higher chance of happening when wearing a corset since your stomach acid has less space to fill up.
Part 2: Regular core-strengthening exercises
The main point of cinching your abdomen is to create a graceful hourglass curve, and it is important to keep your core and back strong enough to withstand the modification and stay healthy throughout the entire transition. This is why we highly recommend focusing on exercises that target the core, such as:
- Hip thrusts
- Leg lifts
- Scissor kicks
- Bear crawls
- Dead bugs
- Eagle abs
- Reverse crunches
- Double D’s
- Infinity Abs
You can also do other types of workouts that do not necessarily target the core, such as running, cross fit, or lifting weights – wearing a cincher is great for the latter as it provides extra back support when carrying a heavy load.
Part 3: Wearing a waist trainer
Though you can definitely accomplish the above routines without a waist trainer on, we highly recommend trying them out while wearing one. Combining the two can greatly improve your workout session and offer better results with less effort. Compression bands do more than just make you look slimmer and more toned in your outfit, they stimulate thermal activity and offer heat retention benefits that trigger your abdominal section to sweat more and flush out excess water weight. This way, every mile you run, weight you lift, and minute you train will be fully maximized.
Which waist trainer is best for working out?
When waist training at the gym, we recommend two main types of compression bands most suitable for the job:
Our gym compression band, as its name suggests, was specifically designed to withstand rigorous activities and help you make the most of out your time at the fitness center. It is made of thermal neoprene fabric that works as your own, portable sauna around your stomach. Not only will you sweat twice as much wearing it, you get ample back support and can enjoy one to three inches off simply by putting it on. If you are more comfortable breaking out a sweat in the privacy of your living room, this is also a perfect companion for your home regimen.
Our latex compression band is also known as the everyday corset. Its material is versatile enough to be worn to almost any occasion and almost every activity. You can wear it to the office, school, out on errands, while lounging at home, doing household chores, and yes, even while you work out.
What corset is not recommended for working out?
We do not recommended the Classic corset when doing strenuous activities as it is embedded with inner steel bones that hold its form and further restrict you from movement. Because of this, you may just end up either getting injured or damaging your garment.
The Classic corset is perfect for special events and important gatherings wherein you want to look and feel your best. Because of how it is designed, you will need about two weeks to comfortably break into the garment. By following our safety precautions in our article of 5 Tips For Making Waist Training More Comfortable, you will learn the best practices in getting accustomed to your new cincher, easing into the routine, and other useful tips.
Other helpful tips to keep in mind
Wash your corset regularly and properly. The fabric will be constantly exposed to your sweat and heat, which fosters the growth of bacteria if not properly cleaned after every use. By wearing an unwashed cincher, there is a possibility of developing rashes, skin irritations, or other concerns. However, since it is a delicate garment, you should not just throw it in the washing machine and call it a day. We have prepared an easy step-by-step process in this article to help you properly disinfect your compression band.
Invest in more than one so you can alternate. Aside from giving you enough time to wash in between usage, investing in more than one piece helps maximize the band’s lifespan, preventing it from early wear and tear. By investing in different kinds, you can also choose one more suitable for the specific occasion.
Continue waist training even when you are not working out. Waist training is most effective when done consistently. We recommend wearing your compression garment when you exercise and also when you are just going about your day - so long as you do not exceed the maximum 12 hours per day safety limit.
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.