Kim Kardashian lit the torch and there were many A-listers to follow, from Amber Rose to Danielle Lloyd. Heard of the terms ‘waist training’ or ‘waist trainer’ and unclear what they’re all about? Perhaps you know the basics and are looking for more detailed information. This complete guide to waist training will definitely help you.
What Waist Training Is ?
In simple terms, waist training involves women wearing a tight garment (not too tight!) around the waist aimed at slimming the area between the ribcage and hips. I’m talking about the hourglass, curvy figure that many women are just dying for! The aim is achieved by working the obliques and lower abs, supplementing fitness routines. So, your lower belly and back fat are temporarily pushed to your glutes. In addition, tummy and upper back fat are pushed above your trainer.
Waist Trainers – The Three Key Kinds
To help you understand waist training better, here’s a look at three key types of waist trainers.
1. Cinchers – Often made of latex or nylon, with or without spandex pairing, cinchers do provide the suddenly trim waist look. While on the one hand, the garment compresses the body, it is also comfortable enough to move about in it. You can choose from among those with:
o no boning
o plastic flexi boning which means more flexible support and
o a small number of steel boning columns
Being less restraining compared to their corset counterpart, you can confidently and comfortably wear one for some hours. Hide it under your attire when you step out or under your gym apparel when you work out in it. Some people may even sleep in it.
A cincher will definitely take a few inches off your waist and is great for waist training beginners. Go with a non-latex cincher if you’re allergic to the material.
Corsets have boning mostly made of steel and with laces situated at the back of the garment. Tightening of the lace causes tightening of the corset, with the boning, providing the key shaping power. With gradual, progressive tightening, the boning slowly shapes the rib cage to fit into the shape of the corset, in essence, creating a trimmer waistline.
Corsets are a hardcore option because they are actually capable of altering your physical shape when used over a period of time (5 to 6 inches are possible). As far as the instant visible result is, it is considerable too.
Initially, you may find one uncomfortable to wear for more than a few hours. Strenuous activity and exercise may be difficult with one on. Also, hiding one completely under your attire could be a challenge particularly in the area of the laces.
3. Waist Trimmers
They are not strictly waist trainers but are worth mentioning. Waist trimmers have more to do with raising your core temperature thereby triggering a burning up of abdominal fat. Typically manufactured from pliable neoprene, they are ideal for use during mild to strenuous workouts. They’ll speed up the process of calorie burning while also getting rid of water accumulation around the midsection and unhealthy toxins. Back support is an added benefit.
Waist trimmers will make you sweat (like a sauna) your way to a fat-reduced, svelte midsection. You could consider wrapping the belt over a T-shirt made of thin spandex.
They won’t really give you an hourglass figure and so is a class apart from the cinchers and corsets.
How to Get the Correct Size and Fit
To get the right size of waist trainer, you need an accurate measurement of your natural waist. This is the slimmest area of your torso and the location varies with the person (below the bust line, at the belly button, above or below it and so on). So you need to determine it yourself after looking in the mirror. Bending to the side would also help. The crease that you see is the natural waistline.
Once you’ve established where your natural waistline is, measure away. Make sure the tape is straight and doesn’t sag. Some waist trainers may mention a hip size too. To get that measurement, just put the tape around the fullest portion of your hips.
A few pointers:
· If you are opting for the corset type of waist trainer, the right size would be your natural waistline minus 3 to 4 inches.
· If your natural waistline falls between two sizes, it is advisable to go with the larger one.
· If you notice the garment bunching or rolling when you put it on, it is likely the size is too small.
You already know the benefit a waist trainer can give to your figure. But, what are the health benefits? 5 are listed here.
1. Controls eating or eating disorders: Waist training helps in keeping eating disorders under control by reducing food cravings and preventing overeating.
2. Improved posture: By way of providing back support, a waist trainer can help you stand tall thereby correcting your posture. Additionally, wearing a corset helps to prevent or reduce the severity of osteoporosis, osteoarthritis, degenerative disc disease and fibromyalgia.
3. Mitigation of migraines and headaches: Improvement in posture reduces tension on the neck and shoulders. There is less obstruction in communication between the brain and spine. Thereby, the spinal cord is not stretched or squeezed and migraine frequency is reduced.
4. Reduces period cramps: Many women take on a fetal position when having a period. This position creates pressure on the abdominal organs and lessens painful uterine contractions. The waist trainer framing works in a similar fashion, applying pressure on mid-abdomen, peritoneal organs included, thereby controlling uterine contractions and consequently, the cramps too.
5. Improved self-esteem: A waist trainer by virtue of improving a woman’s figure will restore lost self-esteem if any, and increase confidence and well-being.
No doubt, a waist trainer instantly gives you a shapely waistline. However, for a permanent benefit, you need to put in some effort. Eat healthy and go for some fat burners,if required. That means no junk food. The compression caused by a waist trainer will help you eat smaller meals. You need to make those meals nutritious. You also need to engage in exercise to strengthen your core. However, it is ideal that you get rid of your residual fat before you start using a waist trainer. There’s no point in strengthening muscles that lie under layers of fat.
Lastly, a few words of caution
With all their aesthetic and health benefits, waist trainers are in general, not encouraged by the medical community. There are risks that you should be mindful of before purchasing one. These include: change in breathing depth and quality, dehydration, and change in organ position from wearing, that could cause heartburn. More serious health risks that could arise from compression include skin infections, lung, pulmonary and kidney problems.
Lastly, if your body has not reached full adult growth (still developing), you should definitely not use a waist trainer.
She is a blogger who loves to write in different verticals. She co-authored Supercharge Organic Traffic: A popular course focusing on Organic Traffic for Ecommerce.. Her hobbies are travelling and reading novels.