A 14-Day Waist Training Plan

Waist training is the practice of wearing a corset or waist cincher regularly to instantly slim your waist, while also supplementing a fitness goal of reducing your natural waist size. We've watched this trend grow more popular over the couple years—and many of our customers have been thrilled with the results!

For the best results, start wearing your waist trainer for a few hours at a time and gradually increase the amount of time that it is on. We recommend that you use a latex or cotton cincher for everyday use under your clothes, as well as a workout waist trainer for use during workouts.

If you'd like to get started, join us for a 14-day waist training challenge. If you follow this program you may start to notice a smaller waistline after just two weeks; if you keep it up, you may start seeing more drastic results as the year progresses!

Are you ready? Here's the 14-day plan.

Day 1

The day your waist trainer arrives, make sure it fits perfectly. It should feel tight but should not pinch or cause discomfort. Your goal for today is to wear it for 4 hours total. You can do it all at once or break it up throughout the day. Be sure to take a "before" picture and measure your waistline to compare with your results after 14 days.

Day 2

Just like yesterday, wear your waist trainer for a total of 4 hours. You should start to adjust to the way it feels.

Day 3

Your goal today is to increase your waist training to a total of 5 hours. You'll also want to incorporate 30 minutes of strength training into your day (see here for some ideas).

Day 4

Aim for 6 hours of waist training today! Add in 30 minutes of cardio, at the pace you're most comfortable with.

Day 5

Wear your waist trainer for 7 hours today. It's an exercise rest day, so take it easy and make sure you're drinking at least 8 glasses of water.

Day 6

Your goal today is to wear your waist trainer for 8 hours. Are you getting used to it yet? Complete 30 minutes of strength training.

Day 7

Wear your waist trainer for 8 hours again today and complete 30 minutes of cardio.

Day 8

Wear your waist trainer for 9 hours today. It's a rest day; drink up at least 8 glasses of water.

Day 9

Take a little breather and wear your waist trainer for 8 hours today. However, get ready to sweat and shoot for 45 minutes of strength and circuit training. 

Day 10

Wear your waist trainer for 9 hours today and complete 45 minutes of cardio.

Day 11

We bet you're feeling pretty good by now if you've kept up with this regimen! Wear your waist trainer for 10 hours and complete 30 minutes of strength training.

Day 12

Wear your waist trainer for 10 hours today. Take a rest day make sure you drink at least 8 glasses of water.

Day 13

Take a little breather again; wear your waist trainer for 8 hours and complete 45 minutes of strength and circuit training.

Day 14

Wear your waist trainer for 9 hours and complete 45 minutes of cardio.

Congratulations, you made it!

Day 15

Take an after picture, re-measure your waist and compare your results!

Share your results and experience on Instagram using #BeTheHourglass. Those who enter will receive $15 off their next purchase.

Good luck! We can't wait to see your results.