Ultimate Guide for Waist Training Workouts

 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

Whether or not you have excess body fat, waist training can spice up your figure, define your waist area, improve posture, and enhance your shape.

Waist training workouts are the most important part of such targeted body-shaping programs. To get the best results from waist training, you should focus more on exercises than just wearing a corset.

What Is Waist Training Workout?

If you look up waist trainer exercises on any search engine, you will get thousands of results. For those who are new to this concept, waist training workout is a combination of exercises, diet, and waist trimmer that causes fat loss, increases metabolism, and tightens your abdominal muscles.

It’s not just about wearing the waist trainer for a few hours a day—it’s about having an all-encompassing plan for getting in shape from head to toe.

Waist training workout is a workout routine that helps you build up your abs and waist. It is often associated with a corset-like garment, which is worn around the midsection to help reduce your waist size.

Waist trainers are made of latex or neoprene and can be used in conjunction with other exercises such as squats or crunches. These garments help you burn fat which helps you lose weight faster, but they require regular use to see results.

Rules to Follow When Waist Training

There are a few rules to follow when waist training:

Knowing the Corset to Purchase

You need to know what kind of corset to buy. There are so many different styles, and each one has its own benefits and drawbacks. You can find the best corset for you based on your needs and preferences.

Learn the Proper Way To Put on a Corset

Find out how to put on your corset correctly so that it doesn’t cause any harm to your body or health. This is especially important if you’re new to waist training, because there’s more risk of injury while your body adjusts to wearing a corset every day.

woman wearing a corset for waist training

Begin Slowly

  • Start slowly – don’t wear your corset for more than 2 hours at first and gradually increase the time over time as long as everything feels okay for your body.
  • Don’t tighten too much at first – start off with just a little bit of pressure around the waist (no more than 2 fingers’ worth), then gradually increase over time as long as everything feels okay for you.

Avoid Crunches in Your Waist Trainer

Do not perform crunches while wearing your waist trainer. When you wear a waist trainer, your stomach muscles are already being contracted and flexed to the max. Crunches only make it worse, which can lead to pain and injury. If you want to do crunches while wearing your waist trainer, remove it first and then put it back on before moving on to the next exercise.

Put on a Waist Trainer Over a Thin Tank Top

Wear a thin tank top underneath a waist trainer. This will help you avoid any chafing or irritation of the skin, since the waist trainer will be pressing against your skin for a long period of time. You can also wear a thin sports bra underneath, which will help hold everything in place.

I would also recommend wearing a waist trainer together with loose-fitting clothes. A tight skirt or pair of pants will only make it more difficult to move around and do your exercises, so make sure that your clothing is comfortable and not restricting in any way.

Still feeling uncomfortable donning that waist trainer during your workouts? This post I wrote on how to wear a waist trainer under clothes might help.

Select a Comfortable Waist Trainer

Ultimately, choose a comfortable waist trainer. Choose a waist trainer that fits you well. It’s important to choose a tight-fitting cincher that will help you achieve the desired results, but not one that is too tight or uncomfortable to wear during workouts. When choosing a size, keep in mind that waist trainers should be snug but not painful or restrictive.

Waist trainers come in many styles and sizes, so it may take some trial and error to find the right fit for you—but don’t give up! A good waist trainer should be comfortable enough to wear while exercising or throughout the day, but snug enough to hold in place while you work out or move around throughout your day.

Are Waist Training Workouts Effective?

If you are having second thoughts on whether wearing a waist trainer while working out will be effective, the answer is YES.

sporty woman jogging in a park

Waist training workouts can be as simple as walking or jogging, or more complex, like yoga, swimming and more. The great thing about exercising while wearing a waist trainer is that it helps keep you engaged in the activity.

You will feel your waist and legs getting a good workout but you won’t notice it because your focus is on something else. This is why I recommend doing at least 20 minutes of exercise every day. You don’t have to do the same thing every day, just mix it up and stay active.

Best Waist Training Exercises

I’ve put together a list of waist exercises for beginners, which you can eventually modify as you get more and more used to the practice of exercising with a waist trainer on.


Running with a waist trainer is one of the best waist training exercises because it gives you an all-over body workout, which means that you’re doing your waist training and toning other parts of your body at the same time.

Here’s how to do it properly:

  • Start with a warmup jog for 5 minutes. This will help get your heart rate up and prepare you for the more intense running that’s about to come.
  • After your warmup, run at an easy pace for 5 minutes. This should feel like a light jog—you should still be able to hold a conversation while you’re running, but not easily or quickly. If you find yourself gasping for breath, slow down.
  • After this easy running portion, increase your speed until you feel like your lungs are burning—this is where it gets fun! Run at this pace for 30 seconds, then slow down again so that you can catch your breath at an easy jog for 1 minute. Repeat this cycle for 10 cycles total (1 minute of fast running followed by 1 minute of easy jogging).


Cycling is a great exercise for your core, which is why it’s perfect for waist training. You can do it with a waist trainer on, or you can do it without one—either way, you’ll be strengthening your core and improving your posture.

a person riding bike on the road

To get started, make sure that the bicycle seat is adjusted so that it fits just above your hips (if it’s too low or too high, it will be uncomfortable). You should be able to sit comfortably on the seat without feeling like your knees are hitting the handlebars or that there’s not enough room for them.

Now all you need to do is put on your waist trainer and go! Start off slow and work up to increasing speed as your body gets used to being in motion again after being stationary for so long.

Once you’ve gotten used to cycling at a steady pace for around 20 minutes (or more), add some resistance training into the mix by lifting weights while cycling—this will help build muscle in addition to burning fat. You can also do this with a regular, outdoor bike, but as I mentioned, just make sure you adjust the seat for maximum comfort.


Swimming is a full-body workout that can help to tone your muscles, increase cardiovascular health, and (of course) slim down your waist. But if you’re new to swimming or have never done it with a waist trainer before, there are some things you should know before getting started.

Here are some tips for how to do swimming while wearing a waist trainer:

  • The first thing you need to do is find a good swimsuit that fits properly and covers all of your skin. This will keep water from getting into your suit and causing rashes or other problems.
  • Make sure your suit has padding around the hips, as this will help prevent chafing when you wear it under your waist trainer. You may want to wear an extra layer, like underwear or compression shorts underneath this layer as well; just make sure they’re not too thick so they don’t interfere with any exercise movements.
  • Start by doing some warm-up laps in chest-deep water, then gradually move into deeper water until you’re at about waist level. If you’re not sure whether or not your waist trainer will hold up in water, it’s best to test it out in shallow water first before going full-on swimming.


Squats could very well be a staple in your waist training workout routine. They burn a ton of calories, are great for your heart, and they help build muscle in your butt and thighs. But when you’re wearing a waist trainer, squatting can be tricky. Here’s how to do it:

group of women doing squats
  • Make sure your waist trainer is on correctly and fits snugly around your midsection. It should feel tight enough that you can’t take a deep breath in or out without feeling pressure on your stomach or chest—but not so tight that it hurts.
  • Stand with feet shoulder-width apart, toes pointing forward and knees slightly bent (about 20 degrees from fully extended).
  • Hold onto a chair or wall if needed for balance or support as you lower yourself into a squat position by bending at the knees until thighs are parallel with floor; keep knees over ankles and hips facing forward throughout movement (not tilting forward). Push through heels as you rise back up into original standing position; don’t lock knees at top of movement (keep them slightly bent).

Standing Crisscross Crunches

One of the best waist training exercises you can do is the standing crisscross crunch. It’s a great way to work your abs and strengthen your lower back. Here’s how it works:

  • Stand up straight with your shoulders back and your abs engaged.
  • Lift one leg up and place it on top of the other leg, so that your feet are crossed at the ankles.
  • Bend forward at the waist until your arms are parallel with the ground, then straighten back up again. Repeat this movement 10 times per side.
  • After 10 repetitions on each side, rest for 1 minute before repeating the entire series again (20 reps).

Plank Hip Dips

Plank hip dips are easy to do, and it helps you get an amazing workout for your core and lower body.

  • Start in a plank position, with your hands under your shoulders and your feet close together. Make sure to keep your body straight and your core tight.
  • Bend at the hips to lower yourself toward the floor. You should feel a light stretch in your abdomen as you do this, which will help you burn more calories during the exercise.
  • When you reach 90 degrees (a 90-degree angle between your torso and thighs), straighten back up again until you’re back in plank position. Repeat for 30 seconds on each side.

Heel Touches

Heel touches target your obliques, a muscle that runs across your abdomen and helps to keep your waist in shape. Here’s how to do heel touches (also known as ankle taps):

woman doing waist training exercise on the beach
  • Lie on an exercise mat, arms by your sides, knees are bent, and feet on the floor. Your pelvis and spine must be in a stable, neutral position. Tuck your pelvis in and lower your ribcage. Keep your core engaged.
  • Keep your chin tucked all throughout the motion, like keeping an egg clutched under your chin. Tighten your abs and lift your upper back a bit off the exercise mat. All repetitions must start from this point.
  • Tighten your abs and right oblique as you side-bend your spine and stretch out your right hand, reaching your right heel.
  • Do the same side-bend to your left, reaching your left hand to your left ankle. Tighten your abs, as well as your left oblique.
  • Proceed to alternate sides for the desired number of repetitions.

Oblique “V” Crunches

Oblique “V” Crunches are one of the best waist training workouts. They target the obliques, your side abs, which will help you get the hourglass shape you want.

  • To do these waist training exercises, lie down, with your legs extended straight out and your arms resting at your sides. Make sure that your head and neck are in a neutral position—not flexed or extended.
  • Next, exhale as you lift both shoulders off the floor by bending at the waist to bring your left elbow closer to your right knee until it is just below shoulder height; hold for two seconds at that point, then slowly lower back down to the initial position and repeat on the opposite side.

Side Jackknives

Doing a side jackknife is a great way to strengthen your core. It also helps you tone up and lose belly fat. Here’s how to do it:

  • Lie on your side with your body resting on the floor and your feet together. Extend both arms out in front of you at shoulder height, palms facing down.
  • Lift up one leg off the floor, keeping it straight. Lift up as high as you can without moving your torso or arms. Hold for a few seconds, then lower back down to the initial position and repeat with other leg. That’s one rep!
  • Work up to doing 10-15 reps per side.

Dumbbell Side Bend

man holding dumbbells
  • Place your feet hip-width apart, bending your knees slightly.
  • Hold the dumbbells, keeping your arms to your sides.
  • Lift the weights up along the side of your body by raising both arms until they are level with your shoulders, or as high as possible without rounding your back.
  • Slowly lower the weights back to the initial position and repeat 10 times on each side for 1 set of 10 reps each time before switching over to another exercise like squats or lunges.

Windshield Wipers

  • Lie flat, knees bent, and your feet fixed and flat on the floor, arms and hands to your side.
  • Lift both legs up, sticking them together, to a 90-degree angle, keeping your knees straight.
  • Slowly lower your legs down to the left as far as you can, keeping the knees straight, then lift the back up to a 90-degree angle and lower it again this time towards the right side of your body. Repeat this sequence 10 times for each leg, making sure that your back does not lift off of the floor.

Waste No Time Waist Training: Frequently Asked Questions

How Long Do You Have To Wear a Waist Trainer To See Results?

You can see results from waist training in as little as one to two weeks, but it’s important to note that the results you see will vary depending on your starting point. If you’re already fairly lean, your results may be more subtle than if you’re carrying more excess fat.

It’ll take longer for your body to reshape itself if you’re overweight, but that doesn’t mean it won’t happen! Just be patient and keep at it!

Is It Good To Work Out With a Waist Trainer?

The short answer is yes, it’s good to work out with a waist trainer. But there are a few things you should know first.

First, if you’ve never worked out with a waist trainer before, it can be incredibly helpful to start slow and build up your strength over time.

woman using a black waist trainer

If you’re new to waist training, we recommend starting with an hour or two at most of active wear waist training per week (that’s what we call it when you’re wearing your waist trainer while working out). That way you can get used to the feeling of wearing it for longer periods of time without feeling sore or uncomfortable.

Second, if you plan on doing heavy weight training or cardio while wearing your waist trainer, make sure that it’s made from high-quality material. Most waist trainers are made from latex rubber or neoprene (also known as closed cell foam), which are both great materials for staying secure and preventing damage to your skin from sweating.

However, some cheaper brands may use PVC plastic that isn’t breathable enough for intense workouts—if at any point during your workout you feel like the material is too hot or tight against your skin then stop immediately!

Here are two helpful articles on non-latex waist trainers and choosing the correct waist trainer for long torso, which could help you select the trainers that would best suit you.

How Long Does It Take To Train Waist?

The amount of time that it takes for you to see results will depend on a few different factors. The first factor is your overall health and fitness level. If you are already in good shape and have a strong core, you will likely see results more quickly than someone who is not as fit.

The second factor is the type of waist trainer you choose, as well as the exercises and diet regimen that you would be pairing it with.

Finally, the third factor that affects how long it takes to train your waist is how often you wear your waist trainer while working out or doing other activities throughout the day. The more often you wear your trainer, the quicker you will see results.

What Workouts Should I Do With Waist Trainer?

Contrary to what some might think, there is still a great variation of exercises that you can do while wearing a waist trainer. You can do planks, side lifts, and squats. Check out the list of exercises that I provided in the previous sections.


If you’re just starting out with waist training, try sitting back and steadily working your way to the more difficult ab workouts. Let this guide help you! Once you’ve become accustomed to waist training, you’ll be better equipped to handle any of these challenging workout routines.

And in the end, all of them will help you achieve a slimmer waistline because of the way that they engage every muscle in the target area. If these exercises look easy and fun to you, there’s no reason not to give them a try. After all, everyone has different fitness goals, even when it comes to working out.

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