Kim Kardashian’s Waist Training Routine

Key takeaways:

  • Kim K’s waist training routine is a healthy mix of exercise, clean eating, and utilizing a waist trainer.
  • Core strengthening exercises are crucial to a waist training routine as these prevent muscle atrophy
  • You can eat till you’re full and satisfy your cravings while still enjoying a healthy diet.


We stand by our belief that in order to have a successful waist training routine, you need to incorporate 3 main factors into the mix, namely:

  • Core strengthening exercises
  • Clean eating filled with proteins and fiber
  • Consistent use of a waist trainer

While this trio certainly delivers results, we aren’t the only ones to think so. Kim Kardashian is one of the celebrities who famously endorse waist training and often gives peeks of her routine. She has been utilizing waist trainers since 2014 and has not slowed down.

If you are curious as to how Kim K structures her, we’ve put together an easy and achievable guide below.

Routine Part 1: Core Strengthening Exercises

It’s no surprise that Kim works out A LOT. She is very disciplined and mixes a lot of varied exercises to cover all bases.

Kim K Does Strength Training 6 Days A Week

Kim’s trainer, Melissa Alcantara, shared that the celebrity is a huge fan of resistance training, with over 85% of their routine focusing on weights while the rest are allotted for cardio.

A huge chunk of her resistance training is on her core. Her top three workouts are:

  • Lying Leg Lifts
  • Reverse V Ups
  • Abs Bicycle With Clap

Strengthening one’s core has many benefits. Not only does it help improve posture, but it also promotes a healthier use of our muscles during our daily lives. When lifting objects, bending over, or sitting for long periods, a strong core can help prevent injury.

Lastly, core-strengthening routines prevent muscle atrophy, which is common for those who utilize compression bands with no exercise.

Routine Part 2: Clean Eating

In contrast to what most may think, Kim has a healthy relationship with food. She gives in to her cravings in moderation, eats well and in adequate amounts, and also values the importance of clean eating.

Moreover, she makes sure to get a lot of protein, fiber, and carbs to fuel her through busy days. For instance, her meals on a typical day would look like:


Blueberry Oatmeal Pancakes or Scrambled Eggs with tomatoes, onions, and mushrooms or Avocado Toast with a healthy smoothie.

Morning Snack:

Acai bowl and fruits


Sweet Potato Hash with avocado and greens or Chicken, sweet potatoes, and vegetables or Vegan Eggplant Parmesan or Chinese Chicken Salad.

Afternoon Snack:

Chips and Guacamole


Roasted fish and veggies or Plant-based tacos


Ice cream

Routine Part 3: Wearing A Waist Trainer

Kim K incorporates her waist trainers not only in her workouts, but also out on errands, as a fashion statement, and in her daily schedule! Finally, below are our top 3 waist trainers to alternate within a routine:

Classic corset

Gym compression band

Latex cincher



Author Bio

Hannah – Manager at Hourlgass Waist

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.