Should You Split Your Waist Training Hours Throughout The Day?

Key Takeaways:

  • Yes you can split your waist training hours 
  • Start waist training at two hours for beginers 
  • Once experinced you can do more hours, just make sure to split them up


There are many different ways to go about a waist training routine. Figuring out which is best for you depends in your comfort level, your daily schedule, and your goals in using a waist trainer.

Today, we break down the two main ways you can schedule your waist training sessions throughout the day. These can be used as a guide to figure out what best suits you and your lifestyle, as there are no hard or fast rules to starting a routine. At the end of the day, the most important thing to remember is being able to incorporate a healthy routine that does not stress you physically and mentally.

Should You Split Your Waist Training Hours Throughout The Day?

Schedule Guide #1: Continuous, Starting With Two Hours

This is what we always recommend for waist training beginners. If you have little to no experience with a waist trainer, and are just about to start your fitness routine using one, start with two hours.

Two consecutive hours per day is a great stepping-stone to have your mind and body slowly adapt to the constriction of the garment. It will also help you be able to balance out your day better and slowly adjust where you can.

Moreover, compression bands induce perspiration, which can disrupt some daily routines. Because of this, limiting your hours but consistently practicing gets you a good flow without getting in the way of your schedule.

You can start to increase your hours in increments you see fit once you are more comfortable and well attuned with the ins and outs of waist training. Always remember to listen to your body and not push it too hard – you should not feel dizziness or pain during your sessions.

Schedule Guide #2: Splitting Your Hours Up

Sometimes, you may feel that wearing a waist trainer somewhat disrupts the flow of your daily routine. You can always choose to split your hours throughout the day. We recommend having two consecutive hours of waist training at a time. This allows your body to really benefit from each session. It also properly trains your abdomen without abruptly putting a stop to the progress.

Perhaps two hours in the morning and two hours (or more) in the evening will work. If you have a lunch break in between, squeezing in an extra hour is okay - Just as long as the bulk of your routine is not done in haste.

Other Notes

A waist trainer is meant to be complementary of your diet and core-strengthening exercise routine. It should not be relied on solely in order to see results.

Moreover, we recommend utilizing a compression garment for a maximum of 12 hours per day. It is important to give your body ample time to recover and breathe in its natural form. It is also vital for your muscles to stay active without a garment on in order to prevent muscle atrophy.

Waist Trainers We Recommend

The Everyday Trainer

The Gym Compression Band

The Classic Corset



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.