7 Day Waist Training Beginners Guide & Checklist

Waist training is the process of reducing your natural waist size and accentuating curves with the aid of waist trainer or a tight laced corset. These garments are responsible for giving a woman the 'exaggerated hourglass figure': a tiny waist and curves over the hips.

Over time, your body will shift as you pull in at the waist. This is a semi-permanent effect from constant compression on the abdomen area. The more you wear your waist trainer, the faster the results.

The truth is anybody can train their waist to be hourglass shaped. Waist training works. It's evidenced in countless testimonials, before and after shots and celebrity endorsements. Waist training is the fastest way to those beautiful curves. 

But is it for you? We've written this guide to help you decide.

We at WaistSecret want you to enjoy your journey into waist training. It is important to pick out the right kind of waist trainer. If you are starting out, choose a good latex waist trainer with steel boning and an adjustable 3 hook-and-eye front closure. These three attributes will help guarantee desired results.

Do note that every waist trainer is different. There are a variety of blends in fabrics, boning and in closures. A steel-boned waist trainer is highly recommended over plastic boning. The major difference between these too is durability. Steel boning is tougher than plastic; it will increase the lifespan of your waist trainer.

Waist Trainer Checklist

  • Your waist trainer should fit tight enough that you are able to pull your waist in on the 3rd hook closure.
  • It should have enough structure to not roll over the waist (this is a sign the waist shaper is too small).
  • Your waist trainer should not interfere with your breathing and you should not experience any pain.
  • The garment is going to feel uncomfortable until you get used to it. This is why you gradually build up to wearing the trainer for longer periods of time.
  • The shaper should close properly with no bulging.
  • Always break in your waist trainer for a more comfortable fit.
  • Measure your natural waist - often the smallest part of your waist. This is the waist measurement you need to check to get the right size for your needs and waist training goals.

7 Days to Thinner

Waist training is a gradual process. Within 7 days you will be able to get an idea about whether waist training is for you, but please  do not over train during the 7 days. 

Day 1

After breaking in your waist trainer, wear the slimming garment for 2 hours the first day. This amount of time can be adjusted according to individual needs. You can opt for 2 or 3 hours during the first 3 days.

Day 2

Wear your waist trainer for 4 hours today. If you are a beginner, be prepared to feel constricted. Your body will become accustomed to it quickly. Don't push yourself and listen to your body – if you feel any kind of pain or pinching, remove the waist trainer.

While wearing a workout waist trainer, try to begin an exercise program, like Pilates or basic stretching to prepare the body for lengthier exercises.

Day 3

Today's waist training time limit is 6 hours. Keep doing stretches and try to incorporate 12 minutes of cardio.

At this point, you can increase your waist training time to more. If you are accustomed to the waist trainer, you can choose to wear it for 8 hours. Until you get the routine of wearing your shaper, do not sleep or exercise with the garment on. The longer you can comfortably wear your waist trainer, the more dramatic the results.

Day 4

By now you should be wearing your waist cincher for 8 hours a day.

The best benefit of wearing a waist trainer is how the compression affects your eating habits. You will notice when you are wearing your trainer that you are unable to eat larger meals because your stomach is constricted. This is another healthy advantage in these waist trimming products.

Day 5

When waist training is paired with healthy eating and exercise, the results are stunning. The waist trainer is a strong tool to use for weight loss encouragement. It also will give you confidence to adopt a healthier lifestyle.

Your goal today should be 9 hours of wear. Push the cardio to 20 minutes, and eat correctly.

Day 6

By now, you should feel more comfortable in your waist trainer, and noticing the waist trainer is getting loose in fit. Tighten the closure if your waist trainer is slipping. This is a good sign.

The target time will be reached today with 10 hours of wear. This is the goal for wearing a waist trainer. If you can wear it for 10 hours a day for at least 8 weeks, and incorporate proper eating and exercise, you are going to absolutely love what you see. The results are amazing.

Day 7

You managed to complete the 7 days and you are now wearing the waist trainer for 10 hours a day. You are also eating less, and eating better. Ideally, you are getting accustomed to brief exercise moments and are now ready to do more intense cardio and strength training programs. If not, keep going with the little steps, any exercise is going to be beneficial to looks and health.

Keep in mind every woman’s body is different. There are many factors which determine how fast your waist will shrink. Women who have a bigger waist seem to see visible results earlier then say, a woman who has little fat or is extremely toned. Remember, you are ‘training’ your body to reshape; this can take consistency and time.

Tips to Remember

You will look slimmer upon initial wear of the waist trainer. The compression is going to begin immediately. The long term results are dependent on your level of commitment to wearing the trainer daily.

Be sure to stay properly hydrated. Another key benefit of the waist trainer is the increase of thermal activity to your core area. This will increase perspiration. The more you perspire, the more you need to replace those fluids.

If at any time you feel uncomfortable or your breathing is restricted or you cannot engage in normal activities, remove the waist trainer immediately. This is a clear indication the waist trainer is either too tight or not fitted properly.

Spend the extra dollars to get a quality trainer. This will be true if you plan on continuing waist training after the 7 days is up. Even if you are tempted to purchase a cheaper trainer, remember how important it is for this shaper to be perfect for training. Anything less and it could mean frustration, disappointment and poor results.

No one loses weight and reshapes their body overnight. Being patient and taking it day by day is the long term goal here. If you dive in and improperly wear your waist trainer, you will do more damage than good. Always follow the right path with waist trainers to avoid harmful outcomes.

Do a self-check regularly to make sure you are wearing the waist trainer correctly, and you are staying within a healthy balance. As with any new exercise or weight loss program, you should assess your goals often for an optimal outcome.

Frequently asked questions

Q What kind of results will I see?
A The results of waist training are dependent on many factors.
Here are just a few:
  • How long you wear the waist trainer each day
  • How many days per week you wear the waist trainer
  • How tightly the waist trainer is fit
  • If you are following a weight loss regimen and exercise program

Genetics play the key role here too. Even if we took two people that had the same waist measurement to start with and made sure that ALL the other variables were the same, they would still very likely have different results with waist training.

Q Will this product work for my lower tummy area as well?
A Yes. If you have a longer torso or a hanging stomach a 3 row hook-and-eye closure waist trainer reaches longer than the 2 row versions. You can also purchase a butt lifter which contains a latex panel that will target that stubborn lower tummy area. Also invest in better underwear as your body form is due to the choices of garment and the way they fit you.
Q Can I sleep in my waist trainer?
A While it is recommended not to sleep in any compression garment, some people will. It is not advised because the body needs the break from the waist trainer.
Q How do I care for the garment?
A Your waist trainer should be hand washed only as any other method will ruin the garment. Wash the item at the least 3 times a week. Increase this amount if you are working out in the garment heavy.

Looking For The Best Waist Trainer To Start With?

Getting started with waist training can be confusing.

At WaistSecret we have tried everything. Here is our suggestion for the best waist trainer for starting out.

After months of testing, we've selected this trainer because it will get you results FAST, and it's highly adjustible-- you can keep using it even as your weight melts off and your curves become more defined!


kardashian

The Most Popular Waist Trainer on Instagram!instagram waist trainers