The Ultimate Guide To Waist Training In 2024: SAFE & TESTED

LAST UPDATE: January 31, 2024

So, you’re doing all those crunches with the hopes of getting a snatched waist but having no luck? Oftentimes, we’re told that doing all sorts of ab exercises will get you a more hourglass shape. However, this isn’t entirely the case.

Yes, ab exercises are great at building muscle and reducing body fat, but it doesn’t do much for the shape of your midsection. You may get a smaller waist from ab exercises, but you won’t get those smooth curves and the silhouette of an hourglass. There was a reason women spent centuries wearing corsets rather than doing crunches!

I've seen amazing results from thousands of people that look and feel better because of the waist trainers that they use. The results sometimes happen in a few days and immediately begins to transform your waistline... turning the bulge into the beauty.

If you have been thinking about waist training but aren't sure where to start, then follow this guide to get the results you want and to get the curvelucious, beautiful body that helps you to always be at your best.

What Is Waist Training?

Waist training came into vogue with several celebrities, like Kim Kardashian and Khloe Kardashian's waist trainers, J-Lo waist training, Jessica Alba, Lily James and Nicole "Snooki" Polizzi. They are caught using these during workouts to accentuate their curves... and then continuing to use it to show that the curve was the style. When the celebrities started saying yes, the curvy look came back in and women everywhere started to look out for the perfect solution to stay not only in shape, but also with THE shape.

It didn't start from that point. In fact, the waist trainer became popular in the 1500s. Women used it especially after postpartum to get their shape back and to highlight their best looks... just like they were before they had a child. :) Of course, back then, it was based on tying cotton around the body with bone rods to get their look back.

In the 1800s, corsets became the style. You can think it was just a fashion statement, but if you look a little closer at the garments, it was really to highlight the look of attraction to any nearby admirers that want to see all our beauty and glory from the waist up... or down. The waist is the central point that shows it all, isn't it?

Quite simply, waist training is the process of ‘guiding’ your waist to eventually take on a desired shape—most often to make the body resemble more of a coke bottle or hourglass. Historically, women used very painful and unhealthy methods to achieve this aesthetic.

Traditionally, for centuries, women have worn corsets—a garment with a very rigid skeleton that squeezed in your waist. The problem was and still is that these ‘skeletons’ are usually made from rigid metals like steel.

Corsets are a nightmare to breathe in, let alone move in. So, if you’re an active gal who also wants a cinched waist, this is not the way to go!

Waist trainers like the ones from Luxx, on the other hand, use a more flexible steel skeleton that conforms rather than forces your body into a certain shape. Think of it like this—a corset is like trying to jam your leg into a steel metal pipe to shape them (ouch!). Waist trainers are more like tighter leggings, whose tightness you can also completely control over time.

If you’ve never tried waist training before, there are a few things you need to be aware of. Learn about the mistakes and potential risks before you attempt it.

Who Is Waist Training For? The Three Mindsets

The beauty of waist training is that it’s great for women of all body shapes, sizes, and personalities. Whether you’re a fitness model who wants to shape up your body for an upcoming competition or a businesswoman who wants to look great in your suits, they are for everyone!

The Instant Hourglass Gal

This is the girl who wants a ‘quick fix’ hourglass shape. She wants to look good in her little black bodycon dress for Instagram or a night out with friends.

However, she’s not particularly fussed about maintaining her shape throughout the day. Waist trainers are great for her because they double as amazing shapewear garments.

The Result Go-Getter Girl

The Result Go-Getter is that girl who just wants a slimmer midsection without really committing to a proper diet and exercise regime. She does, however, want somewhat permanent results and doesn’t just want a quick-fix shapewear garment where she returns to normal once the dress comes off.

She still wants to look good when she’s lounging around the house, when she’s not all made up. Using Luxx products over time, her waist will conform to more of an hourglass shape, with a slim waist and larger hips.

The Long-Term Goal-Setting Queen

The Long-Term Goal-Setting Queen is the hard-working girl who wants waist training to complement her dedicated diet and exercise routines. This is the girl who not only wants to slim her waist, but also achieve a smoother silhouette. She wants permanent, long-term results that come from months of real work.

Do Waist Trainers Work?

As with any fitness tool, there’s a correct way to use it in order to achieve results. Waist trainers are no different.

When used safely and correctly, they will gradually slim and shape your waist, as well as smooth out any lumps and bumps. When combined with a good diet and ab routine, they will enhance your results even further.

Of course, not all waist trainers are equal and have the same slimming, abdominal muscle-improving qualities. We’ve previously reviewed Kim Kardashian’s popular waist trainer and… well, the results were not great. Be careful with celebrity products like this.

I am asked "do waist trainers work?" by a lot by skeptical minds. The simple answer is... absolutely!

Believe it or not, our bodies are trained to morph. It's just like lifting weights or running a lot. Your body is going to shift and change to match what you are doing to it. That means that waist training simply adds in a different approach to working with your body and getting it to help with the results you want and need.

Here are some of the many reasons women use waist trainers:

• Women with Postpartum going from their baby stretches back to what they looked like before... and even better.
• Fast ways to lose the fat around the belly... that's the stubborn part that we all work so hard to get off.
• Curves and curves and curves. If you are insecure about your waist because it seems a little too straight, then you should check out the curves that come from these trainers. It's not something you would expect to be so effective. Trust me... it is.
• Posture support. While it's not one of the reasons why most start with waist training, I've found that support for your posture is a great addition to waist training. Because it is pulling in certain parts of your abs, it also forces you to sit up straighter.

How Long Until You See Results?

This leads us to the all-important question: how long will it be until I see results? This depends on a number of things. For example, are you only relying on Luxx waist trainers, or are you complementing your waist training with a good exercise and diet plan?

Also, how consistent are you with your waist training? If used correctly and consistently, Luxx waist trainers can have you losing as much as 3 inches in 30 days. 

Note that each row of hooks in the Luxx waist trainers corresponds to one inch. So, if you can feel yourself sizing down from one row to the next, that means you’ve lost 1 inch.

Corsets Vs. Waist Trainers

Another commonly asked question is this: what’s the difference between a corset and a waist trainer? The biggest difference is in the materials and general design. A corset is a very rigid garment made from inflexible, rigid materials. They also often feature laces for tightening.

There are a number of issues with corsets:

1. The rigid metal skeleton makes it difficult to breathe or move
2. It’s annoying and difficult to tighten with laces
3. As they are so tight, corsets give you an unrealistic Jessica Rabbit-like cartoonish figure
4. Over a long period of time, corsets can cause internal damage by squeezing vital organs for too long

Luxx waist trainers, on the other hand, are made from flexible steel bones that are designed to conform rather than force your organs into a certain shape. They are much better for active women, as they are easier to both breathe and move in. They also have easier tightening mechanisms such as Velcro or eye and hook fasteners rather than laces.

Waist Trainers Vs. Waist Training Belts

There are so many waist training products out there with similar names that it gets quite confusing! Another common problem is to mistake waist trainers for waist training belts.

Waist trainers are designed to be worn when you’re resting. However, it’s unrealistic and cumbersome to wear one at the gym. Luxx waist training belts, on the other hand, are specifically designed to be worn at the gym.

A Luxx waist training belt is a little more flexible than a Luxx waist trainer, allowing you to move and breathe freely while offering maximum support for your back while you’re working out. However, it still offers some of the waist-cinching benefits of a waist trainer. Think of it as a light waist trainer for the gym.

Beginner Waist Training Tips

While waist trainers are simple enough to use, there are some mistakes that beginners make when starting out. Here are some tips to smoothen your waist training journey:

Tip #1: Don’t Overtighten The Waist Trainer

The biggest mistake beginners often make is to be extreme from the start. Our bodies take time to adjust, and this includes your waist. Tighten the waist trainer to only a level you feel comfortable enough to breathe, talk, and move in.

Tip #2: Drink Plenty Of Water

Because you will be sweating more with a waist trainer than on average, even while resting, it’s important to stay hydrated.

Tip #3 Adjust Meal Portions

Wearing a waist trainer will obviously constrict your midsection a little. This means you can’t chow down a massive meal in one go—which is a good thing if you’re trying to lose weight, as it naturally controls your portions. Adjust your meal portions so that you feel more comfortable wearing a waist trainer while full.

Tip #4: Stand Straight And Work On Posture

Even the best waist trainer can’t help you if you have terrible posture. Keep your back straight and don’t hunch, as hunching will cause your gut to bulge out and cause discomfort with a waist trainer.

Keep your abs taut while walking and sitting straight. This is not the same as sucking in your belly, because you should still be able to breathe with taut abs.

Tip #5: Avoid Exercising With a Non-Exercise-Appropriate Waist Trainer

It’s important to keep in mind that waist trainers are not meant to be worn in certain situations and times. For example, you can’t wear a waist trainer during workouts because it’s uncomfortable and can restrict your breathing and movement.

So, it’s important to see if the waist trainer you’re wearing is designed to be worn during exercise. Luxx waist trimming belts are specifically designed to be worn at gyms. They help you continue waist training while also helping you keep proper form during difficult exercises such as squats and deadlifts.

Tip #6: Listen To Your Body

Most importantly, it’s vital to listen to your body. Do not ignore sharp pain and discomfort. While waist trainers can be slightly difficult at first, they’re not meant to cause pain and discomfort over a long time. If there is persistent pain weeks after starting waist training, do the following:

1. Check that you’re wearing the waist trainer correctly
2. Ensure you’re only wearing them for the specified time (4-8 hours for Luxx waist trainers)
3. Consult a medical professional

Dangers Of Waist Training If Done Incorrectly

In general, when done correctly, waist training is a relatively safe way to train your midsection. As with all fitness tools, some people can abuse them and cause significant harm to themselves. It’s therefore important to know the dangers of waist training if it’s not done correctly.

Avoid These Dangers: Come To The Luxx Side!

A lot of these dangers are due to the fact that most conventional products on the market don’t have adequate safety mechanisms in place. For example, a lot of them sell ‘one size fits all’ waist training solutions, where people will be tempted to overtighten their waist trainers.

Luxx waist trainers have dedicated sizes, and each size has 3 only 3 rows of eye and hook fasteners. This will minimize the temptation to overtighten. They also have a flexible structure and won’t force your organs into a certain shape.

Potential Danger #1: Dehydration From Excessive Sweating

As mentioned before, wearing a waist training or trimming belt increases the temperature around your midsection. Even though it won’t look like it initially, wearing them for hours will cause you to sweat a lot more. So, it’s important more than ever to keep yourself properly hydrated.

Potential Danger #2: Cramps And Weaker Muscles

While waist trainers can be great for an instant cinching of the waist, note that they are designed to only help you shape your waist, not to strengthen it.

Some women may think that waist trainers mean they can ditch their ab workouts. However, over time, this can lead to weak core muscles. This is why it’s best to combine waist training with effective ab workouts.

Potential Danger #3: Pressure On Internal Organs

While waist trainers are nowhere as restrictive as corsets, they can have the same hazards if used incorrectly. Overtightening waist trainers or using them longer than specified by the manufacturer can cause unnecessary pressure on your internal organs. For example, it can reduce your lung capacity.

Listen to your body and make sure that you can breathe and move comfortably with waist trainers. Luxx recommends that you only wear our waist trainers 4-8 hours a day, and that you replace them with waist trimming belts when in the gym.

How To Start Waist Training in 2020: Safe Process, Head-Turning Results

Are you tired of doing all the viral ab workout challenges without seeing results? Well, this is the perfect chance to switch things up and try something new. The only thing you’ll lose with waist training is inches from your waist!

Firstly, determine what your goals are. Do you just want a bit of shape under your clothes? Do you want help with sagging skin or postpartum belly fat? Do you want more support and form for your workouts? This will determine the type of waist trainer best suited to your goals.

With all the waist trainers out there, not sure where to start? Try our interactive quiz to see which waist trainer is best for you.

Before We Start: Must-Know Safety Tips

Again, it’s necessary to reiterate the importance of knowing how to use a waist trainer correctly. Pay attention to the following practices:

Waist Trimmer Safety Tips:

1. Don't wear the waist trainer for longer than eight hours. (Don't sleep in it either!)
2. Do not wear a waist trainer if you are pregnant.
3. Pick a waist trainer suited for your body.
4. Stop waist training if you feel sharp or persistent pain.
5. Pick safe materials.
6. Keep hydrated.

1.) Never wear a waist trainer longer than specified

Manufacturers of waist trainers will specify how long you should wear their waist trainer for, and you should stick to this limit. For example, Luxx waist trainers are only meant to be worn for 4-8 hours a day.

2.) Never wear a waist trainer if you are or suspect you are pregnant

If you’re trying to get pregnant or suspect you may be in the early stages of pregnancy, you should avoid waist training. It’s not safe to wear anything that restricts your abdomen during this critical time.

3.) Pick a waist trainer suited to your body

Before using it, make sure your waist trainer is suited for your body size and proportion. Don’t wear sizes that are too small or pick a waist trainer that’s meant for a longer or shorter torso than yours. Take our interactive quiz to find out exactly which type of waist trainer you should go for.

4.) Stop waist training if you feel sharp or persistent pain

Do not continue waist training if you feel sharp or prolonged pain in the abdomen. Consult a medical professional to see what the issue is first.

5.) Pick safe materials

While it’s rare to get an allergic reaction from waist trainers, look into the materials they’re made from. Check for allergens like latex.

6.) Keep hydrated

When you first start waist training, you’ll be surprised how much you’ll be sweating without even realizing it. So, it’s important to drink enough water to compensate for this. Over time, dehydration can lead to other problems, even things like your skin and hair.

What To Expect: Your First Week Waist Training

The biggest thing to note for beginners is to allow time. Do not expect to see drastic results within the first week. Allow your body to get used to this new practice, and don’t be tempted to try something that causes great discomfort.

Waist trainers will be uncomfortable when first tried on

As expected, waist trainers will take a few days to get used to. It’s going to feel weird to have something clinging onto your midsection, especially after a meal.

The important thing is to not force yourself to be uncomfortable. If it’s uncomfortable wearing a waist trainer after a meal, you can take it off and try it again later. For the first week, try it for 2-3 hours per day and gradually increase this period after the first few days until you get used to it.

An excuse to go clothes shopping!

If you needed another reason to go shopping for new outfits, this is it. Not all clothes will look good with a waist trainer, particularly if you enjoy crop tops and want to hide the waist trainer.

There are some styles that don’t complement waist trainers, while others work incredibly well with them. For example, peplum tops, fit and flare dresses, and bodycon dresses look amazing with waist trainers, as they accentuate the waist even more. So, find out which styles work for you.

Less bloating, lower appetite, less calorie consumption

One amazing side-effect of wearing a waist trainer is that you’ll be less tempted to eat so much and let your belly hang out carefree.

It will make you more mindful of portion control, which means fewer calories and getting closer to your dream beach bod! You will also be less likely to consume stuff that leads to bloating such as sodas and salty foods.

Increases in confidence and minor results!

Another side-effect is that waist trainers can have a placebo effect, which increases your confidence. You know it works and that you look good, so you’re confident about your body and not scared of bulges or muffin tops!

This extra bit of confidence can be all it takes to motivate you to eat healthier and work out!

Waist Training Diets For Beginners

When it comes to picking a diet to lose belly fat, there is no one size fits all. Different diets suit different lifestyles and body types. However, there are some general diet tips that apply to almost everyone:

Avoid fad diets or yo-yo, binge dieting

Our bodies don’t like drastic, overnight changes, as these affect our hormones. Keep in mind that a diet is a marathon, not a sprint!

Avoid sugars, fats, and sodas

Not only are these incredibly unhealthy, but they also cause bloating and discomfort with a waist trainer.

Pick low glycemic, satiating foods

When you’re waist training, the last thing you want to do is eat all the time. So, it’s even more important that you pick foods that will keep you full for longer.

Pick foods with a low glycemic index, which means that they take longer to be digested and hence keep you full for longer. High-fiber grains and vegetables tend to have a lower glycemic index (e.g. oats, lentils, beans). Avoid high glycemic index foods (e.g. white bread, sugar, etc.).

Quit snacking excessively

Not only does this add calories, but it also means you spend more time being bloated and uncomfortable with a waist trainer.

Be strategic with your diets and waist training

You only need to wear a waist trainer for a few hours each day. So, be smart about when these hours are.

Avoid them after large meals like breakfast, for example. Wear it just before a light meal like dinner. If you’re doing something like intermittent fasting, you can wear waist trainers in the hours that you’re not eating.

Waist Training Exercises For Beginners

While waist training is great for shaping the waist, it won’t do much for building and strengthening the core muscles. In order to lose belly fat, you need to work on your ab muscles in addition to waist training. Here are some great exercises you can try on top of your waist training:

Exercise #1: Planks

Planks have replaced crunches as the top ab workout. It only takes a few minutes, and can be incorporated into various fitness styles—yoga, pilates, etc.

There are also so many variations of planks (e.g. one arm plank, reverse plank, elbow plank, etc.). Unlike crunches, planks work more ab muscles and have a greater flattening effect. They work the deeper core muscles such as the transverse abdominis in addition to the arm and leg muscles.

If you’re new to planks, start easy by holding it for 30-second intervals or trying elbow planks before increasing difficulty.

Exercise #2: Bicycle Crunches

Traditional crunches get a bad rep, mainly because they’re one-dimensional and don’t work many ab muscles. Bicycle crunches are a variation of crunches that work multiple ab muscles such as the transverse abdominis and obliques.

To do bicycle crunches, lie flat on the floor. Then, bend forward so that your left elbow touches your right knee. Repeat this on the alternate leg and arm.

Exercise #3: Leg Raises

Leg raises are an amazing ab exercise that targets your deeper core muscles and lower abs. This is great if you want to target the stubborn belly fat in your lower abs. They’re also a lot harder than they look!

To do this, lie flat on the floor with your arms beside your hips and your legs together. Then, slowly raise your legs (keeping them together) toward the ceiling. Lower them again, repeating this movement.

This is such a great exercise because you’re completely relying on your abs to raise the weight of both of your legs. So, they work your abs quite a lot.

Exercise #4: The Bird Dog

This is another exercise that’s deceptively difficult to perform, but still quite simple to understand. It can be incorporated into your yoga routine as well. For this, you:

1. Get on all fours on a mat
2. Extend your right arm out
3. Extend your left leg out so that you’re only balancing on your right leg and left arm
4. Hold this pose for as long as possible before alternating legs

This exercise is great because it’s a compound exercise that works various muscle groups in the core, arms, and legs. You’re using your core to balance your arm and leg.

Exercise #5: The Toe Touch

This is another great exercise that targets your lower abs. To do this, lie down flat on a mat with your arms beside your hips. Then, raise both your legs up, keeping them straight, so that they form a right angle with your body. Slowly, reach up as far as you can and try to touch your toes or ankles.

How To Take Care Of Your Waist Trainer

Waist trainers are delicate and should be maintained well. If they’re not, the materials may become damaged and won’t be as effective over time. The delicate, flexible steel bones can also break and protrude through the fabric. So, to make the most of your investment, it’s important to clean your waist trainers carefully.

So, how do you wash your waist trainer? Firstly, never put your waist trainer into the washing machine with your other clothes.

Luxx waist trainers are hand-made and very delicate. The best way to wash them is to do so by hand with a gentle washing detergent. If you’re pressed for time and really want to use a washing machine, place the waist trainer in a secure mesh bag and put it on a gentle wash cycle with cold water.

Once it’s done washing, leave the waist trainer out to air dry. Never put Luxx waist trainers in a dryer!

How To Measure For Your First Waist Trainer

Wearing the correct size waist trainer for your body type is super important to avoid risks of tearing or overtightening the waist trainer. Sizing of waist trainers tend to be unique to each manufacturer, and you can’t rely on your usual clothing sizes. Check out this sizing chart for your Luxx waist trainer.

To select the waist trainer, there are two primary measurements you need to take. First is your current waist circumference. To do this, wrap your tape measure around your waist and find the smallest part of your waist. The tape measure shouldn’t dig into your waist, but rather sit snugly on top.

You then determine the torso size. Luxx waist trainers come in different torso lengths, whether you have a short, medium, or long torso. Typically, the torso measurement is the vertical distance between your hip bone and right under the breast. It’s important to select the correct torso size, because if it’s too long, it will dig into your bust.

If you still have trouble finding the right size, you can use the free size recommendation service at Luxx. Send in your waist and torso measurements, along with pictures if you wish. Our representatives will then evaluate the measurements and photos and determine the best size for you.

Summary: Stress-Free Waist Training

To sum things up, waist training is an amazing addition to your existing ab workouts. While your workouts can tone your muscles and reduce belly fat, they won’t do much to smoothen out your waist to hip ratio. This is where waist training can help.

Waist training is great for people who want an hourglass figure even after taking off their shapewear. When done correctly, with the right diet and workout plan, it can work wonders for your silhouette.

Some of our customers have lost as much as 3 inches in 30 days due to consistency and hard work. Just remember that it takes a while for your body to get used to, so patience is key for sustainable results.

For the first week, it’s going to feel weird having something hugging your belly. So, start off by doing just 2-3 hours of waist training in the first week, then gradually increase this time as you become accustomed to it.

Here’s to a better waistline!