From medical application to fashion statement, waist trainers have been and continue to be a popular solution among women looking to instantly reduce unwanted weight around the belly gained from poor eating habits, lack of exercise, stress or right after giving birth. These waist trainers make women look slimmer, sexier and fitter, leading them to their lifelong dream of having an hourglass body shape.
The beauty of waist training
Waist training applies the process of wearing a "Steel-Boned" waist trainer to modify one's body into an hourglass shape with the support of proper diet and exercise. This requires the use of waist trainers, sometimes referred to as waist cinchers, training corsets or body shapers, to help you achieve the curve you want naturally. Waist trainers are also utilized for orthopedic reasons such as correcting body postures or a crooked spine. In addition, active moms, who have just given birth, wear this fitness clothing to make them look attractive again.
Waist trainers often train your waist to look appealing, shrinking your stomach to stop you from eating more, thus providing you the confidence you need. Since the 16th century, these fitness apparels have been used as a body shaper, but their effectiveness remains debatable until today. Even top celebrities like Kim Kardashian, Lily James, and Jessica Alba do some waist training to keep their beautiful body in top shape. All these notable celebrities openly endorse this body-slimming secret as seen on various entertainment platforms.
Why people go crazy with waist trainers?
A lot of people wear these waist trainers as a fashion statement while others wear them as undergarments for posture support or fitness workouts. Waist trainers are typically worn from just below the lower ribs to the lower waist, covering your entire abdominal wall which helps in suppressing your appetite. According to fitness experts, they complement weight loss by inducing body heat, causing the body to sweat profusely and release unhealthy toxins. Unless you do exercises, these waist wraps can only make you sweat as opposed to the manufacturer's claims that they can help you lose weight instantly.
Are waist trainers really safe?
Fitness experts explain that the success of using waist trainers will depend on the user's ability to remain consistent. Waist training may provide you the slimming results you desire just for the time being since removing the trainer will put your body back to its old size. You still need to perform regular exercise and maintain a healthy diet to maximize its health benefits. To begin with, you can wear the waist trainer for a couple of hours and work your way up gradually to 8-10 hours per day.
Waist trainers are designed to be used on a daily basis, and they are often hidden under clothing. They are made of different durable materials like fabric, latex, and leather, strong enough to mold a body particularly for plus-size women. Also, it is important to know that waist trainers shouldn't be worn too tight around your rib cage to avoid stiffness. The truth is, women desire having that hourglass figure to make themselves standout at a special occasion.
Despite this, wearing these fashionable waist trainers might cause you some health problems if not used properly. Its prolonged use could result in several health implications including difficulty breathing, indigestion, and skin irritation.
What to expect from waist training
Waist training requires tolerance and consistent application to succeed.
End results are entirely different from one body to another due to several factors such as:
1. Frequency of use on each day, week and month
2. The tightness level of the waist trainer
3. Type of activities or fitness program
4. Consistency on following a weight loss program or diet regimen
5. Stress management
6. Prevailing health condition
The road to effective waist training
There are important things about your current lifestyle that requires some serious evaluation if you've been trying to achieve an hourglass shape with no positive results. Perhaps, you need to exert additional effort to follow your weight loss regimen since wearing a waist trainer alone will not yield any dramatic changes. Now, if you're ready to become serious, you can check out these basic recommendations to make your waist training effective:
1. Make sure to use a layer between your waist trainer and skin to prevent irritation. Wear a cotton blend shirt to avoid direct contact since body sweat can make your corset smell awful.
2. Select the right size whether you get the waist trainer from a retail shop or online. When the fitting isn't comfortable, you're likely to feel discouraged to continue.
3. Take some days off after wearing the waist trainer for several days. Your body needs to rest and free yourself from discomfort for a while.
4. Pick the appropriate style for your body type. Waist trainers come in a wide array of sizes, styles and body fitting that can support your comfort level.
5. Try not to lace your waist trainer too tight at first use. Achieve a comfortable snug fit where you can easily slide your fingers in between the corset and your body.
6. Complement your waist training with a healthy diet and regular visits to the gym at least three times a week.
7. Increase your usage time gradually from 90 minutes to 8-10 hours over the course of two weeks and then take a break.
8. Select the next available size if you're between sizes to make sure the waist trainer isn't too tight.
9. Consult a fitness professional before starting any exercise program with waist training.
Healthy food choices during waist training
A robust diet plays an important role to ensure the effectiveness of waist training along with a consistent exercise routine.
Here's how to eat healthy when you're on waist training:
1. Select different variations of lean protein sources. Load up your diet plan with different protein foods such as poultry meat, eggs, dry beans, nuts, and omega-enriched seafood. When visiting the frozen section, be sure to select leaner cuts of beef, turkey and chicken breast.
2. Replenish your body with water at all times. Always stay away from sweetened beverages like energy drinks, sodas, canned juices, and powdered drinks. Freshly-squeezed fruits are the best alternatives.
3. Load up your regular meals with vegetables, fruits, and stock-based soups. You can have nutritious vegetables like broccoli, spinach, tomatoes, sweet potatoes and carrots among others. You're able to absorb high amounts of fiber, vitamins, and minerals if you keep your plate colorful.
4. Consider adding a variety of seafood to your diets such as salmon, tuna, mussels, oysters and crabs. In fact, seafood are already packed with essential proteins, minerals and omega-3 fatty acid, perfect to keep your heart in good shape
5. Consume more fibers since waist training will often compress your abdominal walls for a certain period of time.
The best women exercise that work with waist training
The list of popular exercises for women continues to expand as more and more women enjoy shedding off their extra pounds without feeling depressed. Complementing the good effects of waist training, strengthening exercises are designed to increase body strength, develop some lean muscles and enhance different muscle groups. Check out these effective exercises that could give you the gorgeous hourglass figure you love to have:
This exercise is a classic form of strengthening exercise that helps tighten your chest muscles. It can burn calories as much as five times as compared to other exercise forms.
Plank with arm raising
This exercise improves your core body strength and overall posture.
Bridge is a common stretching exercise that shapes your rear and keeps your back from injuries.
It's a popular exercise that tones shoulder muscles and biceps, usually done with dumbbells
Recognized as a yoga exercise, it stretches your entire back, shoulders, and legs.
A form of abdominal exercise that helps shrink waist without causing backaches, unlike conventional crunches.
This resistance exercise develops your hamstring and gluts for the development of stronger legs.
This exercise is great for activating your core muscles, preventing chronic back pains and stiffness.
This exercise requires cardio equipment such as jump ropes, stationary bikes, and a treadmill. It incorporates "High-intensity" cardio training to burn a significant amount of calories over a short time.
Variations of waist trainers
Waist trainers now come in different colors and styles because people wear them for various occasion. What's more important is that waist trainers shouldn't make you feel uneasy while in use. Here are some waist trainer styles which you may consider:
1. Steel-boned corset
These waist trainers appear fabulous because they are designed for special events to give you a stunning look.
2. Casual waist trainers
These waist wraps are always kept under clothing no matter if you dress up casually or professionally.
3. Exercise waist trainers
Workout waist trainers are made specifically for active users who regularly hit the gym, performing strenuous exercises.
4. Petite waist trainers
This variation comes in a smaller frame, designed for women with a 10-inch chest size or height under 5'2.
5. High waist trainers
These waist coverings are designed for tall individuals standing above 5'7.
6. Waist trainer with "hook-and-eye" closures
These stylish waist trainers have two or three rows of closure to achieve better abdominal fitting.
7. Cotton-made waist trainer
An excellent alternative to latex, cotton waist trainers is more flexible and safer to any skin type, perfect for women individuals who couldn't tolerate the effects of latex material.
Getting the right measurements
Finding the right waist trainer is the key to a comfortable waist training experience. Determine the nearest fitting size using a size chart comparison for a better slimming effect. Here's what to do to pick the right one:
1. Take the measuring tape at your bra line, parallel to the ground to get the underbust size. Use a fabric or vinyl-made measuring tape.
2. Measure at least an inch above your belly button to determine your natural waistline.
3. Get the measurement of your upper hip just below the hip bone.
4. Measure the distance between the breast lines all the way down to your thighs for the torso height. Remember to remain standing with your back straight.
Determining your size
As a suggestion, select a waist trainer that is 4-7 inches smaller than your natural waistline if your waist measurement is below 38 inches. Meanwhile, select a waist trainer 8-10 inches smaller if your waistline is 38 inches or bigger. A waist trainer with 3-5 inches smaller size is recommended for special events and back support. For tall users, the 8 to 10-inch reduction will suit just fine for smoother soft tissue distribution.
1. Go for the larger size when you get confused with any size chart.
2. Invest in a high-quality waist trainer for prolonged use.
3. Watch your food intake, sleep time, stress levels and hydration.
Waist trainer wearing tips:
1. Don't wear your waist trainer too tight especially if you are new to waist training to prevent numbness and stomach pain.
2. If you experience any difficulty in breathing, remove your waist trainer immediately or change the size.
3. Wear a typical bra with no "steel" to prevent material rubbing between the waist trainer and your body.