Waist Training Corsets, Cinchers,Trainers

How to Start Waist Training: 14 Steps on Your Way to Perfect Waist

If you’re looking for a way to slim down your waist and achieve an hourglass figure, consider waist training. You can start with dramatic-looking lace-up corsets or latex waist cinchers that are trending now. The main thing is to know how to do it right so as to make it not only healthy but also enjoyable. Read on to get all information you need at the start of your waist training journey!

Choosing a garment that’s perfect for you

Before you even start shopping for the right cincher, there are a few important factors to consider. Don’t rush into it and buy the first garment that looks pretty. Do your own research before that and make sure you know about all the risks and side effects

1. Learn how it works

Waist trainers aren’t your usual piece of clothing. It would be wise to use them with care and moderation, especially if you are new to the whole waist training thing. It’s important to understand that corsets are not a miraculous substitute for a healthy diet or physical activity. Don’t expect them to help you lose weight without going the extra mile. 

More importantly, using waist trainers carelessly might lead to a whole array of health issues, from discomfort and skin irritation to acid reflux and breathing problems. In case you have any pre-existing skin issues or other conditions, be sure to consult a doctor before getting to waist training.

2. Learn the difference between various types of waist trainers

Garments with metal boning are supposed to cinch your waist and hold it in place firmly, whatever you do. It’s thanks to them that you achieve that desired hourglass shape. Latex and neoprene garments, on the other hand, give your body much more space to move. That’s why they are good for working out. 

  • Sports waist trainers are more like wide, tight body belts than actual corsets. There are no steel ribs and although they are normally quite tight, they won’t cinch you in as much as corsets do. 
  • Because of the said metal boning, corsets and cinchers provide better support for your back, visibly improving your posture. It’s these garments that give your body that shapely chiseled look. Boneless latex waist trainers don’t offer that dramatic effect.
  • Waist cinchers come in different sizes, shapes, forms, and variations. Choose what suits you best: stell-ribbed cinchers, spandex garments with plastic boning, or entirely flexible waist trainers.
  • If you want a garment to sleep in, choose a piece without any boning to feel as comfortable as possible. Some people do choose plastic or metal-boned garments for sleeping but that must be approached with maximum care. Never choose boned pieces for exercising.

3. Think of when and how you are going to wear them

Are you going to wear them for a few hours on a daily basis or just during workouts? It’s important to take into account that some of these garments are rather thick, can wrinkle up, and be very visible under your clothes. Flexible cinchers would be perfect if you want to wear them under tight-fitting clothing. 

Think well of the color of the waist trainer you want to get. Wearing the wrong color with thin, sheer outfits will make your cincher stick out like a sore thumb.

Modern high-quality waist training garments aren’t exactly a cheap thing to have. However, if money isn’t an issue, consider buying a few garments of different colors and shapes to go with different outfits. 

If you are going for a garment to boost your workouts, avoid rigidly structured garments. Lace-up corsets are a complete no-no in this case. Keep in mind that it’s better not to use any trainers at all during some high-intensity workouts. 

If you want to choose a specific kind of cincher, go for brands that specialize in this specific kind. Some companies offer mostly sports trainers while others focus on cinchers and daily shapewear. 

4. Do your body measurements

Of course, as is the case with any piece of clothing, you’ll have to know your exact size before buying a waist trainer. Here are some steps to consider when you want to measure your size:

  • Use a flexible tape measure, preferably made of fabric.
  • Measure your waist by applying the tape measure to your bare skin. Don’t measure over your clothes.
  • Your waist is the narrowest part of your midsection area, just under your ribs and just above your pelvis. 
  • Put the tape measure around you and make sure it’s not wrinkled or twisted. There’s no need to wrap it too tight around yourself but don’t keep it too loose either. 
  • Measure your waist as it naturally is. This means you shouldn’t suck your abdominal muscles in or relax them too much.
  • Note the graduation your tape measure is on. That’s your waist size. Write it down to compare it to the garment size on the labels or to size charts.

5. Make sure the garment sits comfortably on your body

Size standards may vary from one brand to another, especially when they are from different parts of the world. One brand’s 2XL is another brand’s XL so be sure you choose the right size based on your body measurements. Whenever in doubt, contact the manufacturer and ask them about the size you should choose. Another option is to look at the product reviews or ask other customers.

  • Choosing the right size corset might be tricky when you are doing it for the first time. Normally, people recommend choosing a garment 5 to 10 inches smaller than your waist size. The bigger your size is, the smaller the corset size. For example, if your waist is 40 inches, you mich want to choose a 30-33-inch corset. That being said, consult with a manufacturer before making your choice in case you’re a newbie. 
  • Luckily, it’s a bit easier when it comes to boneless cinchers. In this case, you choose whatever garment fits your natural size or is a size smaller. Most of them have a few rows of hooks and eyes anyway so you’ll be able to make your garment tighter as you lose some inches.
  • Remember the main rule: whenever you doubt about any small detail, don’t hesitate to ask. Ask brand representatives, contact customer support, ask other waist trainer users, read reviews. It’s your health and comfort at stake so don’t be shy to ask for clarification whenever you feel confused. 
  • A quality waist trainer must be tight and even against your front midsection. Any wrinkles, folds, roll-ups aren’t a normal thing. These things usually mean that you didn’t choose the right size – or that the quality of the garment leaves much to be desired. If it’s a boned corset, the ribs must go from top to bottom.  

6. Always choose top quality garments from reputable manufacturers

We understand the temptation to buy something that costs less and we don’t judge. Waist trainers can be quite pricey, after all. However, it makes sense to choose a high-quality garment and there are a few good reasons for that. First, quality waist trainers are made of quality materials. Secondly, they are sewn carefully and expertly. This means they are less likely to come apart in a couple of months or irritate your skin, or wrinkle, buckle and roll up on you.  Besides, it’s likely that the best reputable brands have a great return policy and you can easily get your money back if for some reason your garment doesn’t suit you.

  • Look at how the seams are made and make sure that none of the hooks and eyes or grommets feel loose.
  • Buying a garment online? Don’t just click “Buy” on the first pretty picture you like. Read the customer reviews first and weigh all the pros and cons well. This is especially important for something you will wear all day, every day. 

Wearing your waist trainer

So you finally made the purchase and now you’re a happy waist trainer owner. Is that it? Not really; there are still some things to consider to make your waist training as effective as possible.

1. Tone up your core muscles

Can you wear a waist trainer without it? Yes, you can: you don’t have to start working out in order to enjoy your corset. Will your waist training be more effective if you do? Absolutely. What’s more, this will help avoid health issues. The thing is tight garments like corsets and cinchers hug your midsection tightly and hold your muscles in place. This might cause your abdominal muscles to go weak if you wear a waist trainer for long hours on a regular basis. Trust us: you don’t want to teach your body to rely solely on your waist trainer when it comes to supporting your frame. 

  • Strengthen your core before you actually buy and wear your trainer for the first time. Keep it up after that too. Otherwise, the garment might do more harm than good. Instead of a chiseled waistline, you’ll get weak, flabby muscles.
  • Talk to a fitness instructor to choose the optimal core workout to keep your muscles toned. Do the workout routine at least 3 times a week for at least half an hour.
  • If you picked a sports trainer, it might make sense to use it during your workouts for a boosted effect. However, keep in mind that it’s better to refrain from wearing sports corsets during certain types of exercises. 

2. Learn the proper way to put it on

Quality waist trainers come with recommendations on how to put them on right. These recommendations may vary slightly based on the waist trainer type, shape, and structure. But there are some common recommendations worth following:

  • Many experienced waist trainer users don’t recommend wearing the garment against your bare skin. This might lead to chafing and skin irritation. So it would be nice to have a thin tank top or a tight-fitting tee between the trainer and your skin. 
  • Before putting on a corset without the front clasps, loosen the lacing as much as possible. Pull it over your head like you would wear a tank top. It should sit right in the center of the torso and the waistline. Find the loops in the middle of the lacing.
    Adjust the fabric flap on the back under the lacing and slightly tighten the lacing loops to secure the position of the corset.
  • Pull at the loops. The corset lacing is made so that the tightening takes place by pulling up only two straps.
  • If you need to tighten the top of the corset, pull the lower straps. If you only need to tighten the bottom, pull the top straps.
  • Once your corset is tight enough, tie the lacing up. To do this, cross the straps in the middle of the waist once more, tighten and tie them into a bow. 
  • Gather the loose ends of the lacing into a bundle and hide it under the corset lacing on one side. Don’t worry, thanks to the tight fit of the corset to the body, the hidden ribbons will smooth out and will not protrude and cause discomfort.
  • If it’s a flexible cincher you are wearing, there’s no need to worry about lacing. These normally have two or three rows of hooks and eyes. Wrap the cincher around your midsection and start at the bottom, working gradually upwards, hook by hook. 
  • After you reach the middle, pull the cincher down a bit to secure it on your waistline. Continue to clasp it until it’s all done and adjust the garment on your body again. If there are adjustable straps, tighten or loosen them up for a more comfortable fit. 

3. Learn how to break it in

A new corset or a cincher might be quite rigid and very tight if you wear it for the first time. It takes some getting used to and some patience but it’ll be easier next time you wear it. Here are some things you can do to make it more comfortable for you sooner:

  • A corset with metal boning will hold shape nicely without lacing it up too much, so don’t go overboard with it. When you feel it hugging your midsection snugly without biting into your kin, that’s a perfect fit. 
  • The garment will assume the shape of your body quite soon if you wear it regularly, so it’ll fit much more comfortably over time. Once it does, lace it up a little tighter but again, make sure it’s not too much.

4. Don’t tighten your waist trainer too much

Tightening a corset too much isn’t a good idea for at least two reasons. First of all, you can do serious harm to your health that way. Deformed bones, displaced organs, breathing difficulty are just a few of the problems you might get as a result. Secondly, you might ruin your garment. It might lose shape, wrinkle up, warp, or get ripped. And since a good waist trainer isn’t cheap, that would mean wasted money. 

Take it easy. When it comes to waist training, there’s no point in rushing and forcing yourself into a better shape. The results of this would be exactly the opposite of what you’re expecting.

Give yourself time to get used to the feeling of a waist trainer around your body. And give the garment time to take the shape of your body.

5. Let it be a gradual process

New to waist training? Start small. There’s no need to break any records; nice and easy does it. Don’t try to wear your cincher for hours right off the bat. It’s likely that this will make you sore, tired, and completely disillusioned with waist training. More importantly, it won’t bring any good results. 

Build a waist training schedule if you have to. For example, wear a garment for 1.5-2 hours a day during the first 10 days, 4-6 hours for the next week or two. Once you feel confident enough, you can wear it up to 8-9 hours a day. Wearing a waist trainer for a longer time than that is highly unadvisable. You should give your body a break. 

Sure, how long you wear it every day also depends on the type of your trainer. If it’s a think sports belt, it would be unwise to wear it for more than 2 hours. If it’s a classic corset, 6 hours a day is more than enough. If it’s a flexible, breathable cincher, up to 10 hours might be okay. They are good for sleeping too.

No matter how often and for how long you wear a waist trainer, make sure it’s always comfortable. Once the garment starts causing discomfort or even pain, take it off.

6. Keep track of your results

First of all, don’t expect any miracles fast. Normally, people say that it takes them a month – a month and a half to get the first visible results. It might take you longer and if it does, there’s nothing wrong with that. Every body is unique and for each woman (or man), the waist training process is very individual. The main thing is not to give up halfway. 

Things like switching to a healthier nutrition plan and regular exercising might make it faster.

7. Take proper care of it

As a garment you wear very close against your body, a waist trainer must be cleaned properly on a regular basis. Optimally, after every couple of wears. If it’s a sports trainer you sweat a lot in, cleaning it after every wear is a must. 

After you wash the garment in some warm soapy water, hang it to dry in a well-aired room. 

  • Unless there are recommendations to the contrary, never wash your waist trainer in a washing machine.
  • Remove stains with a damp cloth.
  • Be sure to check what kind of recommendations your trainer’s manufacturer has for washing/cleaning the garment. If you are confused about something, use customer support to ask questions. 

8. Live healthily

Keep yourself hydrated, eat healthy, nutritious foods, work out on a regular basis. All this will significantly increase the quality of your life. Besides, it will make waist training much more effective and let you see the positive long-term results sooner. 

Try to keep away from foods and drinks that cause bloating.

Waist training tips

  • You might want to wear a waist trainer when eating. When overeating is an issue, this method might help you eat smaller portions of food. Do not try to tighten your cincher up, though. Making it tighter than it should be might cause a number of digestive issues.
  • If you use a waist trainer to cinch in your waist, you might notice folds of fat showing up above or under the corset. In this case, it might make sense to pick a longline trainer that will cover your body from shoulders to hips.
  • While some waist trainers provide quite an impressive effect, it’s quite short-term. Wearing a trainer on a regular basis and combining it with exercise will make the slimming effect long-term. 
  • Different types of waist trainers might require different methods of waist training. If you don’t feel comfortable or happy with your chosen method, seek advice. Ask experienced users or manufacturers for more details and choose what works best for you personally.
  • A corset might give you the desired hourglass shape but it will only last as long as you are wearing your garment. Consistent waist training is key to securing long-term results.


  • In case of any pre-existing health conditions, consult a doctor before starting your waist training course. A chiseled waist isn’t worth the issues you might get if you don’t listen to professional advice. 
  • Many women (and some men) who tried waist training admit that they experienced pressure on their bladder and so had to go pee more often than usual. 
  • You must always remember that waist training must always be enjoyable and comfortable. Once it stops being that, it’s time to take a break. 
  • Combine waist training with healthy nutrition and exercise (or at least regular physical activity). Pay special attention to your core muscles.
  • If you experience any kind of issues or discomfort, however slight, take your waist trainer off. If the problems persist, seek medical help.
  • Don’t at any point try to force yourself into a tighter shape than feels comfortable. The least of the problems you’ll get as a result of this is heartburn.


It’s possible (ad not too difficult) to waist train yourself into the body of your dreams. It’s just important to remember that it doesn’t happen overnight. Like so many things in life, it takes patience, consistency, and dedication. 

Last updated: 28/01/2022

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