There are two types of people. Those who wear waist trainers and let it do its thing, and those who help the garment to do its thing by exercising. Which category do you fall in? In this article, we will discuss the various exercises you can do to get the perfect waist.
Waist training is the practice of accentuating your curves. Before we look at the exercises, let’s first understand how waist training works.
Waist Trainers vs. Exercise: Which Has More Impact on Body Fat?
The garment squeezes in fat tissue leading to a reduction of fluid in your midsection. The fat gets squeezed into other areas when you wear the garment. These fat tissues return back to its previous place as soon as you remove the garment. So, it is impossible to lose weight by wearing a waist trainer alone. This process is different from the process that takes place during a workout.
Exercising involves burning of extra calories. As your body burns these calories, the fat tissues decrease in size. 80% if these fat molecules are exhaled from the body as Carbon dioxide while 20% gets eliminated through fluids such as urine, tears, and sweat.
Before you get ahead of yourself, no, you cannot lose weight by simply breathing in and out. Unfortunately, you have to exercise for this whole process to be successful. But, if scientists prove otherwise, I’ll let you know.
So in short, with waist training, you lose water while in exercising you burn calories which in turn lead to weight loss.
Which Is The Ideal Waist Trainer For Workouts?
It is more comfortable to workout with cinchers than steel-boned corsets. Cinchers are those that only cover your midsection. There are many best waist trainers in the market that you can choose from. This includes spandex, latex, and nylon.
You have to choose one that is durable. This will ensure that they won’t get damaged in case you do a vigorous workout.
When it comes to choosing the size, you need to be very cautious. Sizing is different from one manufacturer to another. With steel-boned corsets, you have to wear one that is 4 inches smaller in case your waist is below 30 inches. If your waist size is more than 38 inches, then you can choose one that is 7 inches smaller. The sizing of latex waist trainers is straight forward. You can choose the one you want according to your exact size. It is important to get all the necessary details from the manufacturer before purchasing it.
Waist Training Exercises
You have to strengthen your core muscles before putting on a waist trainer. This will prevent the muscles from undergoing a process known as atrophy. Atrophy is the wasting away of muscle cells due to degeneration of the body cells. Wearing waist trainers without exercising will lead to a flabby stomach. And flabby is not sexy. It will be such a shame having a smaller waist but a mushy tummy.
Exercises to Engage in:
- Side Twists
- Weighted Crunches
- Leg Lifts
- Pointed Butt Lifts
- Heel kicks and bridges
- Cardio exercises such as running, biking, walking and jogging.
- Knee Raises
You need to stretch before you start any workout. This will strengthen your muscles. These exercises stimulate perspiration in the core area. Drink a lot of water to replace fluids lost during a workout. These exercises target the lower back, thighs, and abs. It is advisable to exercise three times a week. A single session can be between 30 to 60 minutes a day. You can choose to do one exercise targeting certain muscles a day, or do an intensive workout involving all the exercises listed.
Take off the garment if it is restricting you from breathing properly. If you find that you can’t complete a simple workout, then you should consider re-adjusting it.
Exercises to Avoid
There are some exercises that you should not do when wearing a waist trainer. Some companies advise their customers on the workouts to avoid, while others don’t.
- Lifting heavy weights
- Exercises that entails bending your torso too much
How to Ease in Waist Trainer in Your Workout?
It may be tempting to want to wear it to the gym of the first day. But it’s advisable to take things slow at first. If not done correctly, waist training can cause discomforts such as breathing difficulties and heartburn.
Follow these steps to a more effective workout:
Don’t work out with your waist trainer on the first day. Wear it for 1 hour at home so that you can get a hang of it. Make sure that it allows you to do daily activities like sitting down, standing up and bending.
On day two, increase the time to 2 hours.
You can start working out on your trainer on the third day. You can do cardio exercises like taking a walk and increase the time to 3 hours.
On day four, wear it for four hours. Do exercises aimed at strengthening your core. Mix strength training and cardio exercises. This will increase your endurance.
On day five, increase the time to 5 hours and do 30-60 minutes of cardio exercises.
On day six, do strength training and increase the time to 6 hours.
Rest on the seventh day. From the eighth day onwards, you should increase the time to 8 hours. By now you’ll be comfortable in your trainer. You can do consistent workouts but remember to take some days off.
Benefits of Working before Waist Training
- It makes the body to sweat more. This leads to burning of more calories, which in turn leads to fat loss.
- It enables you to achieve the hourglass figure more quickly than if you would have just worn the waist trainer alone
- It tightens the abdominal muscles preventing atrophy.
If you want to achieve more from waist training then it is imperative you incorporate exercises. Doing a workout before putting on your waist trainer will help strengthen your core and lead to more satisfactory results.