Waist Training Corsets, Cinchers,Trainers

Waist Training After Pregnancy

Waist Training after Pregnancy

For new mothers who have just given birth, waist training after pregnancy is one of the fitness regimes on their minds but is it a good idea? Does post-pregnancy waist training work, and will it affect future pregnancy? These are some of the questions we want to throw more light on in this post.

What is post-pregnancy waist training?

Also called postpartum waist training, this new fitness procedure is the new wine for new mothers looking to get back their shape and lose some if not all of the belly fat. The procedure had been popularized by fitness experts, social media influencers, and celebs who flaunt waist trainers on images they post on social media platforms. Even everyday mums who put to bed only a few months back can be seen wearing a whole new trendy figure online courtesy of waist training. These and more are some of the reasons why waist training is gaining popularity among new moms.

What is post-pregnancy waist training?

Waist training is done with a waist trainer, and a waist trainer is a modern corset that shapes your waist to give it an hourglass figure. Waist training is basically the use of waist trainers to make the waist thinner, so it develops an hourglass shape. When combined with an intense workout, this gear can be an effective tool to burn fat, or at least that is what many pregnant woman claim.

How do you use a waist trainer?

Waist trainers are relatively easy to use. The gear has a compressive effect that holds your body fat in a vice-like grip. When worn around the waist, it evenly distributes fat across your abdominal area and gives you a curvy, sculpted look. If you get the right size, it becomes easier to get your desired shape. Waist trainers not only make your waist thinner but they also flatten your stomach as well. The first time you wear yours, you may feel slightly uncomfortable, but don’t rush it. Start by wearing it for an hour or two daily, then as you get used to it, you can then use it for several hours daily.

To use a waist trainer properly, here are the steps to take.

Pick the right size

First, start by picking up the right size after having your baby, not before. You may lose or gain more weight after the birth, so make your choice based on your current size after the birth.

Start slow

Don’t be in a hurry to train your waist after childbirth. Losing the excess fat will take time, so be patient. Start slowly by wearing the waist trainer for a few hours each day. As your pre pregnancy body gets used to it, then you can increase the number of hours you wear it.

Wear it properly

The waist trainer should cover not only your waist but your entire midsection. For best results, consult the user manual included in the package by the manufacturer for directions. Don’t make it too tight at first; rather, wear it lightly. As your body gets used to it, you can then tighten the straps.

When should you do waist training after pregnancy?

When should you do waist training after pregnancy?

Many new mothers get confused about when to start using a waist trainer after they have their babies. What makes it even more confusing for them is the different dates listed by reviewers and authors on the internet regarding the subject. But worry not as we are here to set the record straight.

After you give birth to your baby, it takes your system about 4-5 weeks to expel the fluids it retained during the pregnancy. Your uterus will also take time to shrink and get back to its normal size, which may take up to 6 weeks. Due to the body changes you experience, you will need to give yourself time to heal. So putting your body under external pressure after the previous ordeal of 9 months you faced during the pregnancy is not a wise move. So we recommend at least 6-8 weeks after the birth before you start using waist trainers.

During this time, your body would have healed to a certain degree, and your pelvic structure will be strong enough to handle the compression of a waist trainer. The trainer will compress the loose muscles around your torso and reduce the strain you have on your lower back, buttocks, and pelvis.

Also, note that you will need to do more than just wearing a waist trainer to get back your shape. While waist training can be effective, you need to adopt a healthy lifestyle to reap long-lasting results. You need to exercise properly and stick to a healthy diet. Not only is this great for your body but also for your newborn, who will have access to nutritious milk. Drink a lot of water and avoid refined and sugary foods as much as possible. You can start with mild exercises while wearing your waist trainer, but as you become fitter and stronger, you may then scale your exercises up and make it a lot more intense. But do this in moderation, and your exercises should not be at the detriment of your infant.

Post Pregnancy Waist Training Schedule

If you want to see results on time, you have to be consistent with your training. The best way to stay committed is to map out a training plan that works for you. Find below a training timeline you can adopt but bear in mind that your body is different, so be willing to make adjustments where appropriate.

Post Pregnancy Waist Training Schedule

First 6 weeks after pregnancy

During the first six weeks after pregnancy, you want to stay away from waist training for the main time. Just stick to wearing fitting dresses that provide a little compression to your abdomen. Avoid dresses that are too tight. Remember that you want to start slow so your body can recover well. During this time, stick to nutritious meals and stay hydrated at all times.

Week 6-8

You can start wearing your waist trainer from the sixth, seventh or eighth week. Don’t make it too tight and wear it for not more than 2 hours a day. During this period, consult your doctor and let him know if it is safe to start wearing it tightly. If you had a complicated pregnancy, the doctor may kick against it and ask that you allow your body to heal well enough before you use it.

Week 12

By the third month after your pregnancy, your body will be used to the trainer, assuming you’ve been wearing it for a month or more. At this point, you can start wearing it for about 8 hours daily. Working out with the waist trainer will also help.

Waist training after pregnancy is a popular postpartum pregnancy practice among new moms looking to regain their pre-pregnancy shape. While you may never get your girly shape back, you can still improve your structure and reduce your waist to a trendy size.

Tips for purchasing the perfect waist trainer

Waist training is perfect for people who are looking for an hourglass body. Furthermore, wearing waist trainers for at least 6 to 8 hours will help you reach your desired results. Therefore, purchasing a perfect waist trainer is challenging. We share a few practical tips to help you buy the right waist trainer. 


It is an essential element when choosing waist trainers. Make sure you choose a waist trainer that is comfortable and does not hinder breathing. Also, pick a waist trainer that offers flexibility and convenience when worn under any clothing. Choosing a waist trainer with cotton lining will help absorb sweat.


Many people complain about waist trainers rolling up. The main reason behind this is poor sizing. When you choose the wrong size, the waist trainer does not stay in place and does not fit properly. If you are wearing a bigger size, it will shift. However, choosing a smaller size can cause discomfort and may even roll-up. Therefore, it is crucial to pick the correct size of waist trainers to fit appropriately.


Breathing is another crucial element to consider when purchasing a waist trainer. Make sure you buy a comfortable waist trainer that does not hinder breathing. Moreover, do not adjust the hooks tightly; otherwise, you will have difficulty breathing.

Fit and Form

To ensure the waist trainer fits perfectly, make sure you measure your waist before you purchase it. Even if the quality of the waist trainer is different than the others, the results you end up with will only be visible if the size is perfect. Moreover, the natural waist is the smallest part of your waist. Therefore, it gives you a number that you look to achieve. Hence, you must purchase the correct size that fits perfectly; otherwise, you will face many health problems.

Waist training after pregnancy FAQ

Can a waist trainer make you lose weight?

The simple answer is not really. However, wearing one consistently for a long period will cinch your waist and make it look smaller.

It depends on when and how you wear it. If you wear it too soon and too tight, you may injure yourself. The best time to wear a waist trainer is 6-8 weeks after pregnancy, and don’t wear it too tight and for too long.

There is no scientific evidence to prove that waist training can affect a future pregnancy, but it still pays to wear one in moderation.

Waist training side effects include constipation, heartburn, difficult breathing, excessive sweating, skin itching caused by compression, etc.


Waist training after pregnancy has become a popular trend among new mothers looking to regain their pre-pregnancy figure. While waist trainers can provide temporary benefits such as waistline compression and support for the back, it’s important to approach waist training with caution.

After pregnancy, a woman’s body needs time to heal and recover, and rushing into waist training too soon can actually be harmful. It’s important to consult with a healthcare professional before starting any new weight loss or body shaping routine, especially if you’ve had a C-section or other complications during childbirth.

It’s also important to keep in mind that waist training alone is not a long-term solution for weight loss or body shaping. A healthy diet and regular exercise are crucial for achieving lasting results and maintaining overall health and wellness.

Last updated: 27/03/2023

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