How Long Should You Wear a Waist Trainer?

 by Dr. Steve Hruby, D.C.

I’m a fitness advocate with a holistic approach to health, wellness, and longevity. I’ve walked the walk since 2009 - using my personal development methods to unleash the fitness champ within you.

  Fact Checked
 by Rhealyn Celestial
Reviewed by Rhealyn Celestial

I’m a researcher, and I’m also a full-time mom. I spend my weekdays crafting thoughtful articles for small businesses, and my weekends with my son learning about the world together

There are a lot of people who swear by waist training, saying it makes their waist fit and look thinner. There are others that say the exact opposite – that waist trainers don’t help your body at all but just make it more difficult to lose weight.

However, for those who are already believers of waist training, there are also varying opinions on how long should you wear a waist trainer.

How Does Waist Training Work?

Before we talk about waist training, let’s answer these two common questions: what does a waist trainer do, and do waist trainers work?

A waist trainer is a garment that you wear around your waist to help you lose weight. It’s made of latex, plastic or cotton and has a hook-and-eye closure in front or a zipper. The waist trainer can be worn under clothes or on its own. I have written a post on how to put a waist trainer on to guide you in case you are new to waist training.

The waist trainer helps to reduce the size of your waist by compressing your stomach and pelvis area. This helps you lose weight because it reduces the amount of food you can eat without feeling full.

When you wear the waist trainer for long periods of time, it also works to tone your muscles and increase blood flow to these areas, which will help burn more fat.

How does waist training work?

Waist training is a term used to describe a number of different methods that are used to reduce the size of your waist. These include corsets, waist-cinchers and more recently, shapewear.

The idea behind these garments is that they compress your midsection and reduce the amount of space you have in your trunk. This forces your body to work harder to get oxygen into your blood stream and for waste products out of it. You may also find that it increases your metabolism because of this.

When To Wear a Waist Trainer

It’s a common misconception that waist trainers are only for people who are trying to lose weight. But the fact is, anyone can wear a waist trainer—even if you’re not trying to lose weight. Waist trainers can be worn in any situation where you want your midsection to look its best, and here are some of them:

During Workouts

Have you tried wearing a waist trainer while running? Or have you tried working out while wearing on?

woman using a black waist trainer

If, for example, you’re a gym-goer and want to try wearing a waist trainer during your workout, go for it. But keep in mind that if you’re not used to wearing a waist trainer, it could cause some discomfort or even pain. You might also find yourself feeling hot and sweaty—and we all know how uncomfortable that can be when you’re working out.

You’ll also want to make sure that your waist trainer is well-fitting so that it doesn’t move around too much while you’re working out. If your trainer is too loose, it might get in the way of your movements or cause chafing. And if it’s too tight, then it might cause an injury.

So yes, it’s definitely possible to wear a waist trainer during workouts—but make sure that you’re wearing one that fits well and won’t get in the way of your workout.

Daily Waist Training

First of all, daily use of waist trainers helps you slim down and firm your waist line and midsection, which means you can look more toned and curvy in your clothes. They also help you lose weight by increasing your metabolism and giving you an extra boost of motivation.

They also provide support to the lower back and spine while lifting the rib cage up and outwards to create a slimmer appearance.

This helps keep your posture upright while also improving circulation throughout the body—so it’s great for anyone who spends most of their days sitting at a desk. Putting them on daily sounds like a lot of work, but the results are worth it.


Wearing a waist trainer is a great way to look fabulous for special occasions. You can wear it under your clothes and nobody will know you’re wearing it, but the results will still be visible. If you’re going to an event that requires you to look good in your outfit, wearing a waist trainer will help you appear slimmer than usual.

It’s also good for everyday use—if you want to look more slim, using a waist trainer can give you the extra push toward looking your best.

Life milestones such as giving birth, can also include waist training. A lot of women resort to waist training to help them get back into shape after pregnancy. Check this post out on when to start waist training after pregnancy.

How Many Hours Should You Wear a Waist Trainer

There are a lot of factors that go into how long you need to wear a waist trainer. It really depends on your goal, and also on the type of waist trainer you’re using. Your own personal comfort level is also important. This article will help you figure out how many hours of day to spend wearing your waist trainer.

If your goal is to lose weight or get fit, then wearing it for 6-8 hours per day is recommended. If your goal is to improve posture or just feel more confident about the way your body looks, then wearing it for 4-6 hours per day is recommended.

waist trainer for weight loss

You should also consider whether or not that’s realistic for your lifestyle and schedule when deciding how long to wear it each day.

For example, if you have to go to work during the day but only have time in the morning before work, then wearing it from 8am-10am every morning might be a good option for you, along with some other exercise routines like running after work.

How Long Should You Wear A Waist Trainer For Beginners?

If you’re new to waist training and have never worn a waist trainer before, then we recommend starting with just 15 minutes at first. This will help your body get used to being in the tightness of the waist trainer and get used to having all that pressure on your core.

Start by putting it on for 15 minutes, then take it off and rest for 15 minutes more. Then repeat that cycle until you start feeling like your body needs more time with the waist trainer on.

If you’ve been wearing a waist trainer for a while and feel comfortable going longer than 15 minutes at a time without feeling too much discomfort, then go for it! You might be able to wear it for 30 minutes or even an hour before taking breaks from it.

The key is listening to what your body tells you—if something feels off or uncomfortable after wearing the waist trainer for too long (like if your stomach starts hurting or if you feel dizzy), then take a break until things start feeling better again.

How Much Time Must You Wear a Waist Trainer to See Results?

It’s very exciting to look forward to waist trainer before and after photos, but it’s important to remember that there is no one-size-fits-all approach to wearing a waist trainer, such as how long you would need to wear it.

While some people may benefit from wearing their trainer throughout the day and night, others might find it more effective to wear their trainer for short periods of time, like 10 minutes at a time, or just during their workouts. It’s all about finding what works best for you.

It takes on the average 2-3 weeks to start seeing results from using a waist trainer. This is because your body needs time to adjust and adapt to the new shape of your body after having been compressed by the waist trainer. You’ll also notice that your clothes fit better as well as feel more comfortable when worn over your waist trainer.

You’ll need 4-6 months before you see serious results, so don’t expect immediate results if you just started wearing one last week. Some people who have been wearing waist trainers for years still haven’t gotten where they want to be yet because their bodies are resistant to change.

The best way to determine how long it will take for you to see results from a waist trainer is by measuring yourself at different points in time throughout each day or week

How Long Do the Results of a Waist Trainer Last?

It depends on your body type and fitness goals.

If you’re looking for something that will give you quick results, then a waist trainer might not be for you. The truth is, there are no shortcuts when it comes to getting fit—you need to put in the time and effort if you want to see results.

If you’re willing to make this commitment, then a waist trainer is one way that can help keep you motivated during this process by giving you something tangible (i.e., tighter abs) that shows progress has been made toward achieving your goals.

woman in sweatshirt showing her belly

Another thing worth noting is that while waist trainers may provide an instant boost in confidence because they make it easier to see your progress (and therefore feel more motivated), they are not necessarily the best option if they cause discomfort or constipation due to their tightness around your waist area.

Best Time of Day To Wear a Waist Trainer

Keep in mind that everyone is different—so what works for one person might not work for another. That being said, here are some guidelines to help you find what works best for you:

First thing in the morning: You’ll be able to get a great workout in at this time of day because it’s when your body is most refreshed and ready to start moving. If you’re looking for an early-morning workout with some extra motivation, wearing your waist trainer at this time will ensure that you’re feeling your best.

Late afternoon/evening: You might want to wear your waist trainer at this time because it will help you stay focused on getting through any challenges or struggles that might come up during the evening hours (like staying away from sweets after dinner).

If this sounds like something that would be helpful for you, try wearing your waist trainer from 4 PM to 6 PM.

How to Start Waist Training

When you’re first starting out with waist training, it can feel like there are so many options that it’s hard to know where to start. While there are a lot of different methods you can use to get started with waist training, there are a few basic principles that will help you get the best results from your efforts.

First things first: choose your method of waist training wisely. There are many different types of garments on the market, and not all of them are created equal. The two most popular methods for waist training include corsets and girdles.

In general, corsets tend to be more comfortable and restrictive than girdles—so if you’re just getting started with waist training, this is probably the better option for you.

Once you’ve chosen your garment type, it’s time to consider how tight or loose it should be when you’re wearing it. If you plan on wearing your corset every day, then choosing one that is relatively comfortable will make sure that you don’t end up spending too much time trying to adjust it throughout the day, which can lead to irritation.

Hang on Tight: Answers to Frequently Asked Questions

Does Waist Training Flatten Your Stomach?

Well, that depends. If you’re doing it right, yes, it can help you achieve a flatter stomach. But if you’re doing it wrong, then no, it won’t give you the results you’re looking for.

Of course, waist training is not just about wrapping a garment around your midsection and hoping for the best. It’s a whole system of exercises and dieting that works together to get you the results you want. So if you’re not doing everything right (and sometimes even if you are), waist training alone won’t be able to help you get a flatter stomach.

Does a Waist Trainer Really Work?

YES. Waist trainers can help you lose weight, get a defined waistline, and create a curvy hourglass figure. Waist trainers work by sucking in your stomach, which helps you feel full faster, so you eat less. They also work to improve posture and support your back.

blue tape measure on glass weighing scale

Some women wear waist trainers for weight loss, but many others wear them as a part of their post-pregnancy body transformation. A waist trainer helps reduce bloating and back pain while still supporting your tummy muscles. It’s also great for improving posture and helping you look more confident throughout the day.

Do Waist Trainers Help You Lose Weight?

The answer is YES. But there’s a catch.

 That catch is that waist trainers don’t work by themselves—they’re just one part of a larger plan. The key to getting the results you want from your waist trainer is to use it in conjunction with other healthy lifestyle changes, like eating healthier and exercising more.

So if you’re thinking about buying a waist trainer, make sure you’re doing it for the right reasons. And then make sure you’re keeping up with your other goals, too!

What Happens if You Wear a Waist Trainer Every Day?

If you wear a waist trainer every day, it will help tone your tummy. You’ll also notice that your waist will become smaller and more defined.

However, if you want to see the best results, you should wear the waist trainer for only a few hours at a time. The rest of the time, it’s good to wear clothing that doesn’t constrict your figure.

Can You Sleep With a Waist Trainer?

Can you sleep with a waist trainer on? The answer is YES. It’s not like a corset, which is designed to be worn only while standing and walking. Waist trainers are more like girdles—they’re meant to be worn throughout the day, but they’re also comfortable enough to wear while sleeping.

The fact that they’re so comfortable makes them perfect for people who have difficulty sleeping—waist trainers can help reduce pressure on your spine, which can help you relax and fall asleep faster.

Since the waist trainer is just below the rib cage and above the hips, it won’t cause any discomfort when you lie down or turn over in bed (as long as it’s not too tight).


There’s a reason why waist trainers have become so popular: they work. But if you want to get the best results, you need to buy a good quality one and wear it consistently. In other words, waist training isn’t magic; you still have to put in the effort if you want to see results.

Now that you know how long you should be wearing a waist trainer, go ahead and take the first step towards getting that tapered waist!

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