How to Use a Waist Trainer? Waist Trainer Tips

In addition to proper selection, it's important that you know how to use a waist trainer correctly. This is especially important if you're just starting out. Proper use will see you achieve results quickly, safely, and without subjecting your body to unnecessary discomfort. Here, learn how to properly wear a waist trainer as well as useful tips to keep you going.
Wearing A Waist Trainer

How to Use a Waist Trainer; Waist Training for Beginners

Wearing a waist shaper might seem easy. And while it is, there are a few rules to make it easy and safe. That includes knowing when to wear a waist trainer and when to remove it. The length of time to have it on around your waist, too. But before that, here are some of the things that every beginner should be conversant with.

    • Know how waist shapers work- a waist trainer works by pulling in your waist. You will lose a few inches instantly. However, understand that waist trainer results are semi-permanent. You will need to wear the trainer over a long period for that very slim waist. Waist shapers also do not replace workouts and diet. You will still need to follow a proper eating and workout program.
    • Differentiate between a boned corset and cincher- steel boned corsets offer a firmer fit and take off several inches immediately after wearing them. Waist cinchers are less tight and often use hooks and eyes or Velcro to fasten. They're also more comfortable than corsets and only take an inch or two off your waist.
    • Understand possible waist trainer side effects- a waist trainer that's too tight will cause discomfort, including difficult breathing or even heartburn. Some waist trainer fabrics may also cause rashes. You should expect that if you use one. However, do not allow extreme effects to continue happening. Take off the garment as soon as you experience them.
    • Change your wardrobe- corsets are generally bulkier and difficult to hide underneath your clothing. If you're going to use one, choose the clothes to use with it properly. Cinchers are easier to conceal underneath. However, they will still show if used with flimsy dressing. A good way to avoid that is to choose the colors wisely for both your clothes and cincher.
How To Use A Waist Trainer Correctly

Getting Started: How to Wear a Waist Trainer

You now have your waist trainer corset or waist cincher ready to put it on. Ensure that it's the right size, especially if you have several of them. Decide also, if you want to wear it over or underneath your clothes then follow these steps.

    1. Wrap the waist trainer around your midsection, the lower part touching where your body protrudes outward or around the hip bone.
    2. Fasten the waist trainer starting with the bottom part. If using hooks and eyes to do so, start with the row that you feel most comfortable with. This is usually the first row although not necessarily.
    3. Suck in to make fastening the trainer easy or have a friend help you to do it. Standing in front of a mirror or wearing the trainer while lying down also helps. Check out this video.
    4. After fastening the bottom part, pull the waist trainer down to position it correctly.
    5. Continue securing the hooks to the eyes from the middle up. Some hooks may come undone. Do not worry, it happens sometimes. Simply re-hook them.
    6. After you have fastened the top most part, re-adjust the waist trainer to make it sit on your body comfortably and in the right position.
    7. You waist trainer should neither be loose not too tight after putting it on. You should not be able to fit more than your finger between it and your skin.
Avoid Wearing A Waist Trainer All Day

How long should you wear a Waist Trainer?

After wearing your waist trainer, it's only logical that you will want to know when to take it off. Well, there are no hard set rules when it comes to how long to wear a waist trainer. However, there are expert guidelines that should direct you based on your situation.

Consider 2 to 3 hours every day if a beginner then gradually increase the time as the days go by. The maximum time that experts recommend each day is 8 to 10 hours. Having said that, we recommend that your body determines the schedule.

Limit the number of hours that you wear the waist trainer each day if you notice a discomfort or pain for example. It’s also logical to continue restricting the hours until your body feels comfortable in the waist trainer.

Here is a waist training schedule to guide you.

Days Number of hours per day
Day 1-4 1-2 hours
Day 4-8 2-4 hours
Day 8-14 6-8 hours
Day 14 and later 8-10 hours
Proper Use Of A Waist Trainer

Waist Trainer Tips: How to Use a Waist Trainer Safely

A waist trainer is a great way to get the perfect body shape, but only if you know the tips and tricks. Its correct use will not only see you realize the benefits but also quickly so. These tips on how to use a waist trainer will help you achieve success in your journey to a slimmer waist and other goals.

Use the Right Waist Trainer Size- many people feel tempted to use the tightest waist shapers with the idea that it will bring results more quickly. That's not true. Instead, you will feel uncomfortable and may even affect your health. Do not wear a trainer that's too loose either. Instead, use a waist trainer size chart to find the best fit for you. Or you could speak to an expert.

Know how to properly wear a waist trainer- we have already discussed that. However, these products come in all sorts of types and styles, including those that contain both hooks and a zipper. Others are over bust or under bust, and many other variations. Always follow the correct procedure to wear them.

Waist Train gradually- avoid the temptation to start on a high note and wearing a waist trainer for longer hours than necessary. Your body is not yet adapted to the garment, which may cause problems and discomfort. Instead, make it gradual starting with 1-2 hours then gradually increasing that in the course of two weeks. The corset or waist cincher also needs time to break in.

Season your Waist Trainer slowly- this means breaking it in and mostly applies to the boned corsets and specific types of waist trainer fabric. In order to do that, start by fastening the trainer loosely when new and slowly adjusting it to match its "softened" state. This will prevent possible problems with the garment.

Strengthen your Core- this is important. Always start with exercises to strengthen your core muscles before wearing a waist trainer, especially if considering having it on for long hours. It helps prevent muscle atrophy. Core strength exercises include weighted crunches, planks, and leg lifts.

Eat Right- a waist trainer should in no way take the place of your diet regimen. Instead, it should complement it. Ensure that you eat the right type of foods and in their correct amounts. Do not starve yourself either, especially if find of eating while wearing your corset or waist cincher.

Always listen to your body- knowing how to use a waist trainer includes understanding when to wear it and when to take it off based. Some of the situations that should prompt you to loosen the trainer or stop using it are; Difficulty breathing, acid burn, rashes, and discomfort. If using the waist trainer for workout sessions, be sure to hydrate properly and use the appropriate type.

Keep the Waist Trainer Clean Always- wash latex or neoprene waist trainers to keep the dirty free. Unless recommended by the manufacturer, avoid washing other types of corset and cincher fabrics. If need be, such as when stained by spills, blot or wipe them with a damp cloth. The garment will usually come with instructions to keep it clean. Follow them.


Waist training requires you to understand many things, one of them being how to use a waist trainer the proper way. That means everything from wearing it to ensuring it doesn't cause your body any harm. The tips in this article will go a long way to ensure that you slim your waist safely, among other waist trainer benefits. They will also guide you on how to start waist training if you’re a beginner.