How to Wear a Waist Trainer

In this Article:Using a Waist TrainerBuying a Waist TrainerTaking PrecautionsCommunity Q&A

A waist trainer is essentially a modern-day version of the corset that cinches your waist in. The idea is it "trains" your waist to be smaller. While it can reduce the size of your waist by pinching in your lower ribs, it won't actually reduce the fat around your waist. Wearing a waist trainer every so often won’t impact your health, but make sure you take precautions and avoid wearing them too often.

Using a Waist Trainer

  1. 1
    Pick a design. Most waist trainers have several rows of hooks and eyes. A few have an extra zipper, which can tighten up your trainer even more. If you prefer, you can also get a smaller band that just goes around your waist and attaches with velcro. You can find these styles at stores that sell multiple brands, such as Hourglass Angels.
    • You can also find waist trainers with straps at the top, and a few also have built-in bras.
  2. 2
    Choose the lowest setting. Most trainers have 2 to 3 rows of hooks, so use the looser setting at first. You need to work up to the tighter setting; it could be very uncomfortable if you don't.[1]
  3. 3
    Put the trainer on. This step can be a little difficult if you've never done it. You may need to suck in your breath or lie down. While you're holding your breath or lying down, connect the hooks to each other to secure the trainer on your body.[2]
  4. 4
    Find clothing to hide it. In general, any kind of lightweight or sheer clothing will show the waist trainer underneath it. Similarly, any kind of crop top will let the trainer peek out underneath.[3] You may want to wear looser, heavier clothing when wearing the waist trainer.[4]
    • For instance, you could wear a light suit or a sweater to help hide the waist trainer. Go for heavier fabrics, such as wool or knit fabrics, rather than silk or other lightweight fabrics.
  5. 5
    Wear it throughout the day. A waist trainer is meant to be worn just during the day for a certain number of hours. Some people just wear it to work, for instance. However, how long you wear it is up to you.[5] Some guides recommend 8 to 10 hours a day, but you can wear it less if it's making you uncomfortable.[6]
  6. 6
    Take it off if you don't feel comfortable. You should expect some discomfort with a waist trainer. However, if you feel very uncomfortable, you should remove it to find some relief.
  7. 7
    Remove it to sleep. Waist trainers are not meant to be worn at night. In fact, it's best to take it off when you get home from work. You need to give your body a chance to relax and recover.[7]

Buying a Waist Trainer

  1. 1
    Measure your waist with a flexible tape measure. Wrap it around your waist halfway between your ribs and hips, making sure to measure against bare skin. Check the measurement, and write the number down.[8]
    • You can also use a string if you don't have a flexible tape measure. Wrap it around your waist, and mark the point where it crosses itself. Hold it against a flat tape measure or measuring stick.
  2. 2
    Find a waist trainer online. You may be able to find a waist trainer at high-end sporting good stores, since some people wear them while working out. However, your best bet is likely to be online. You can find trainers at places like Hourglass Angel, Ann Chery, and Yianna.[9]
    • Typically, waist trainers start at $50 USD and go up from there.
  3. 3
    Match your measurements to the perfect size. Even if the website displays your typical size, it's a good idea to compare your waist measurement to the sizing chart. Getting the right size for a waist trainer is more important than with other clothing. When in doubt, go up a size.

Taking Precautions

  1. 1
    Consult your doctor first. Because the waist trainer can cause medical problems, it's a good idea to talk to your doctor before you start wearing one. They can advise as to whether it's a good fit for you.
  2. 2
    Be careful how much you eat. It's a bad idea to eat too much in a waist trainer. If you do, you'll find yourself very uncomfortable. If you do want to eat a large meal, consider taking the trainer off.[10]
    • Some suggest that this aspect is a benefit of waist training. That is, you can't eat too much while wearing it, so you may lose weight that way.
  3. 3
    Work out in addition to waist training. While waist training can reduce the size of your waist, it may also weaken your core muscles since it provides exterior support.[11] Plus, it's not actually causing you to lose any fat. Therefore, if you really want to permanently reduce the size of your waist, you need to work out regularly, doing both aerobic exercises and strength training.[12]
  4. 4
    Skip using a waist trainer while working out. Waist trainers reduce your ability to breathe deeply, which means you may not want to work as hard. Plus, you won't be able to move as well as you can without it.[13]
  5. 5
    Take it off if you experience problems. Extended waist training can lead to a variety of problems. For instance, you may notice increased acid reflux. You may also get light-headed and even pass out. Overtime, it can damage your ribs if you're not careful.[14] Stop wearing it if you experience these problems.

Community Q&A

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    Categories: Personal Care and Style

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