How To Use Waist Trainers To Look Skinnier Instantly

How To Use Waist Trainers To Look Skinnier Instantly

Learning how to use waist trainers can help with a lot of things. Sometimes it’s hard to shed those few extra pounds in time for summer. Maybe you’ve got a big meeting or date around the corner, and you want to look great to make a great impression.

Well, guess what?

The waist trainer is an invention that helps tremendously in these situations. In fact, they make you look better immediately and the help with exercise. If you’ve got one sitting around, or if you’re planning to buy one, there are a few things you should know.

It sounds easy…You just wrap it around your abdomen, right?

Actually, it’s a little more complex than that.

Don’t stress, though! We’ve got just the thing for you. We’re going to show you the ins and outs of using a waist trainer as a piece of clothing, while doing daily chores, and (eventually) even while exercising.

How We Decided


What You’ll Need

  • Your doctor’s approval
  • A waist trainer.
  • “Stealthing” clothes (optional)

The first thing to consider is medical advice. Articles like this one, along with Doctor Oz, speak against waist training. They claim long-term medical issues.

But is there a real danger?

Truthfully, there could be. That’s why you should always consult your physician before using one.

Now, we did do some research of our own…

We scoured online journals and Google Scholar, but all in all, the science community is still undecided on the issue. There’s no scientific consensus on exactly what the side effects are, how can they appear, after how much use, and such. One thing all people agree on, however, is that side effects can appear.

With that in mind, speak to your general physician, and get cleared for waist training before you start. It’s definitely not recommended for people with stomach issues. Nor is it advised to be used by people with prior bone damage in the abdomen, but we cannot document every case.

Your doctor will be able to respond to all of your questions and definitively tell you if corsets are for you or not.

Once you’ve got your go-ahead, of course, you’ll need a waist trainer. There’s a lot of things to take into account when choosing such an accessory, so make sure you check out our guide to purchasing the best waist trainer, available here. You can learn a lot about corsets over there, plus you can explore some different options.

Lastly, take your social restraints into account.

How comfortable are you with people knowing you wear a corset?

For some women out there, this practice is something they would like to keep private.

Want to keep your waist trainer a secret?

If you fall into that category, try purchasing some “stealthing” clothes with a waist trainer. These are clothes that feature a blend of tight and spacy fabric, perfect to accentuate the benefits of waist training, but large enough to hide the fact you’re actually wearing it.

As we were researching for this article and our best waist trainer reviews article, we found skirts and dresses work best for this.

how to use waist trainers

How To Use Waist Trainers (The Right Way!)

The internet is full of techniques, training programs, and all the 7-day wonder results schedules you can dream of. Truthfully, when we started making this guide, we were going to make one of our own.

But then we realized a major issue with those types of programs.

Just like every waist trainer is different, so are the people who wear them.

For example, some women respond better to sustained training, whereas some women have a hard time doing the hardcore programs. Even if they’re advertised as beginner schedules.

Lastly, the complexity of each corset and each person makes every singular case different.

So, to set you up for success, we made something better than a one-size-fits-all schedule.

To give you a plan adapted to your needs, we broke waist training up in three phases. These are general objectives you should reach for each time period.

They work for both beginners and experienced users.

And, most importantly, they can be tweaked for everyone’s needs.

How To Put Your Waist Trainer On

This is not so much of a phase, but a few directions on how to actually put on a corset. The first thing you’re going to have to do is lace up your product. Some waist trainers come already laced, but if that’s not the case, start lacing it up like you would do on shoes.

Once that’s out of the way, get someone to help out with the orientation of the corset. If you’re on your own, get in front of a mirror, and put the trainer on your body so the lace is in the back.

After that, start by adjusting it to make sure it’s firm, but not too tight. You can do this by either tightening the lace or the strap, depending on how your corset is built.

If you need a reference for this, the waist trainer should be large enough so as to not roll over the waist, but tight enough so you can constantly feel it’s on. It should feel like a slim-fit shirt that’s one size smaller than what you would usually wear.


Close the busk (the metal pieces at the front) and tie the lace at the back to fit your size. If anything feels wrong (not being able to breathe, pinching in the side, etc), adjust the corset intuitively, or start all over again to see what went wrong.

How To Use A Waist Trainer Safely and Effectively

Phase 1: Get used to your waist trainer.

The first thing you want to do, even if you’ve waist trained before, is to get your body accustomed to the abdominal pressure. In this phase, we found 2-3 hours use every day is generally the best way to go, but there’s more to it.

If your corset is especially tight on your body, or if you’re prone to abdominal pain, don’t go over 2 hours. Preferably, limit your training to 1- 1.5 hours every day.

This is due to the health risks, but also because we don’t want to make waist training a bad experience. Like any type of exercise, if you’re not aspiring to be the next Arnold Schwarzenegger, don’t push yourself too hard.

On the other hand,

If you feel extremely comfortable at 2 hours, try wearing it for 2.5 hours. Just make sure you don’t overdo it either.

You ay have no immediate problem with training over three hours a day.

But don’t fool yourself.

Your inner organs need time to adapt to the shift in pressure. If you want to avoid long-term problems, keep your use within the 3-hour mark.

If at any point, even after 3-4 days in which everything seemed alright, you feel continuous abdominal pain, have problems breathing, or other side effects, take the corset off. It’s better to be safe than sorry.

These are general best practices, but you should mold this phase to your needs. Maybe the best way to go for some women is one day on, one day off. Do your own research, according to your specific case, and take everything your physician told you into account.

Do this phase for at least four days before proceeding to the next phase.

Phase 2: Taking it up a notch.

The next phase is just increasing the amount of waist training every day. Our general guideline is this: Go over what you did in the first phase, but no more than 4.5 hours a day.

And remember:

Only shift to this phase after at least 4 days in phase one (aka: the getting used to wearing a waist trainer phase). And only if the last two days of that phase went without any issues.

Once your body gets used to the corset, everything is a lit laxer. You can go for 5 hours a day if you’d like because your body is already used to this type of exercise.


Just like last time, adapt to your own needs. There’s no shame in only wearing the waist trainer for 2.5 hours a day in this phase. Everybody’s different.

Issues shouldn’t arise at this point, but if they do, take the waist trainer off. We may sound extremely cautious, but these are the safety rules our research revealed to be important.

The danger here is not huge, but we’ve read about ridiculous cases, the problems of which could have been avoided with these simple rules.

Phase 3: Do traditional exercising.

The last phase is mixing your waist training with general exercise. You shouldn’t do this in the first two phases, since they are both, in a way, “accommodation” periods for this last phase.

You’re not going to need anything special about the waist trainer to start exercising, but almost all people prefer stealthing clothes in this phase. We suggest you don’t get into this phase after at least 4 since starting the second phase.

The principle behind this phase is maximizing exercise results. You get the benefits of artificially shaping your body the way you want, but you also get the traditional benefits of going to the gym.

It’s a win-win situation.

And what we’ve been building up to.

In this phase use, you can use the corset for fewer hours each day if you want. The added benefit of the physical exercise will compensate for the 2 hours you don’t use it, but the purists out there can still keep a 4-5 hour exposure to the trainer.

Do what you feel comfortable doing.

The entire idea behind these principles is a better-looking body. The waist trainer will shape your abdomen, but it also helps with weight loss. We didn’t call it “training” out of accident, the use of such an accessory is demeaning for your body, so you’ll end up perspiring more.

This will lead to a marginal loss in weight and a better built body. Corroborated with the benefits of the later exercising, you get the full package.

But it gets better,

Wearing a waist trainer, as we’ve said, is effort-demanding. You’ll feel like exercising, and this has a clear psychological benefit. You will be more prone to respect a gym schedule since you already feel like you’ve accomplished something.

Other tips & tricks

If it’s not obvious yet, adapt everything you read in this article, and other places around the web, to yourself and your needs. Moreover, don’t try waist training because you feel pressured to look better.

Before you start doing this, do some introspection and only try to shape your body if you feel like this is a choice you made for yourself, not others. It’s the right thing to do, and it will provide a newfound feeling of ownership over this idea, which will keep you better motivated overall.

If we’re to get technical,

Make sure you know everything possible about waist trainers. This article is not exhaustive, there’s a lot of things to consider, like the fabric of the corset, the clinch design, sizes, body type. Do lots of research to make sure you’re making the right choice in waist trainers.

One last thing to mention is the corset-skin contact. Many waist trainers are made of latex, which can irritate your skin if you’re allergic to latex. Unless your corset is made of a special fabric, try to avoid this contact.

To wrap it up

Waist trainers are a phenomenal aid in getting your desired physique. They’ll provide you with awesome benefits, but they should be used with care. As a general rule, always get medical clearing before changing your life in such a way. We hoped this helped in learning how to use waist trainers.

We loved hearing the success stories from the consumers we interviewed while researching this article.

We’re eager to hear more!

Feel free to tell us your experience with waist trainers. We await your comments down below!


Frequently asked questions


What are the main side effects?

Just like this paper claims, they can include skin irritation, problems breathing, acid reflux, and weird bowel activity. These don’t happen to everyone, and our phases try to limit this risk. However, if you find yourself in any of those situations, do remove the corset and speak let your doctor know about your side effects.


How long can I expect to see results?

The results will be visible immediately since this product literary reshapes your body. However, long-term results and a permanent body effect will take 2-3 weeks to settle in. It may be more or less, it all depends on your body.


What if I am in between sizes?

Always grab the larger one. The trainer should be tight, but think about this: If you feel uncomfortable in a tighter piece of regular clothing, you’ll definitely feel uncomfortable in a product that’s made to be tight.


Can I sleep with the corset on?

You can, if you want, but it’s not recommended. You’re going to be “exercising” for 6-8 hours, you’ll probably just be waking up and removing it. However, if you really want to do this, make the cinch a bit larger.


What trainer does my favorite movie star have?

You can usually find this out with a quick google, but I don’t recommend making your decision this way. As stated before, always look for something that fits your need, not something that looks good on a random Instagram star.


I am a man, can I use a waist trainer?

Yes, of course. There’s a lot of men out there that use such an accessory, it just has to be built for your physique. Most famous corset brands feature items targeted to men’s needs, so you’re bound to find something that suits you. This article is targeted at women since they use waist trainers the most, but the principles still apply.

The team
The team

We made this review

Porutiu Theodor
Writer Porutiu Theodor
Tiffany Mueller
Editorial Director Tiffany Mueller
Valeria Garcia
Graphic Editor Valeria Garcia
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