The beauty of starting a waist training routine is being able to go about your usual day and not having to rearrange your life to fit it in your schedule. Because a compression band can be worn just about anywhere, it makes a great addition to your fitness strategy! In fact, there are cinchers specifically designed for everyday use so you can comfortably continue your waist training while at the office, shopping for groceries, exercising at the gym, having a night out with friends, or even while lounging at home.
Of all the things you can do with a waist belt on, there are some things you definitely should not. Check our waist training guideline below so you can ensure a safe and effective routine:
What Should You Not Do While Wearing A Waist Trainer?
Do not ignore any pain. If you feel pain on your stomach, sides, back, or elsewhere while wearing a compression band, that is a clear cut sign that it is either too tight or damaged.
Take it off immediately to assess the garment, and if all seems well, try to wear it at a looser setting.
Do not ignore any numbness. Just as much as you should not tolerate pain, watch out for any numbness as well. This is also a sign that your cincher is ill fitting and should be adjusted accordingly. Wearing your compression band too tight may result in injury (internally and externally), difficulty breathing, and other disadvantages.
Do not ignore shortness of breath. If you are new to waist training and still getting the hang of it, it is completely normal to notice a change of pace when it comes to your breathing. With the compression around your torso, your lungs will have to adjust to its new, much narrower capacity. Because of this, you may start taking in deeper, more frequent breaths.
This does not mean you will not be able to breathe or that you will have any difficulty doing so. You will eventually adapt to the new pace and barely even notice it.
Do not tighten all the way. When starting a waist training regimen, it is important to take baby steps when adjusting to the constriction. Both your abdomen and waist trainer need time to mold to one another, and seamlessly adapt to each other’s capacity. By tightening your garment all the way right off the bat, you can risk damage to your cincher and injury to yourself.
We recommend fastening your garment, but keeping the reinforcements loose for the first two weeks. As your routine progresses, you can start to compress it more as you see fit.
Do not wear it for too long. On your first two weeks, we recommended starting off at two hours per day. Once you have gotten accustomed to having it on without any discomfort and awkwardness, you can increase your duration by increments of about one hour per day.
The maximum recommended time to have a waist trainer on is a total of 12 hours daily, but we suggest spliting these hours up. We do not suggest wearing it any longer in order to give your body ample time to rest, recover, and breathe in its naturally relaxed state.
Do not forget to hydrate. The compression your garment puts on your midsection causes and retains heat – which is great for shedding off water weight and losing a few inches! However, this means you will be sweating while having the garment on, especially if you are moving about. Be sure to stay hydrated by replenishing with a lot of water!
Waist trainers we most recommend:
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.