Waist Training Workout Tips

Exercising with a waist trainer like the Active Band Waist Trainer by Amia is great way to intensify your workout. The garment is specially designed to increase thermal activity in your core, so you work up a harder sweat. But the big question is: which exercises are best?

While we don't recommend doing "crunching" abdominal exercises with the restrictiveness of a waist trainer, there are a variety of sweat-inducing, muscle-strengthening techniques you can use that will give you an extremely effective workout. Here are eight of our favorites.

1. Cardio

Get on that bike, treadmill, stair stepper or elliptical—or get out and go for a run. That waist trainer will get you sweating even more.

2. Squat

You should do this butt- and thigh-strengthening exercise with good form by keeping a flat black, and the waist trainer will help with that. Hold dumbbells for an extra burn. Lower your butt as close to the ground as you can while standing flat on your feet, shoulder-width apart.

3. Deadlift

The key to making this glute-sculpting lift an effective exercise is good form: and again that means having a flat back. There are several types of deadlifts like those with knees bent or knees straight. You can do any variety you like best. Lift your weight with both hands from the ground slowly until it is at thigh level; then slowly return to the ground while squeezing your butt.

4. Plank

Don't let your abs off easy; be sure to include different types of planks in your exercise routine. Do them from your elbows or with straight arms. Also try side planks. 

5. Reverse lunges

From a standing position step back with one leg and bend your knee until it almost reaches the ground. Return to starting position and repeat with the other side. You probably remember this one from gym glass.

6. Upright row

You can use a barbell or dumbbells for this shoulder exercise. Stand with your feet shoulder width apart, holding the weight in front of you. Bend your elbows and lift the weight up to armpit level. Slowly lower and repeat.

7. Front raise

Standing with your feet shoulder width apart, grab two relatively light dumbbells and hold them in front of your thighs. Keeping your elbows straight, lift in front your body until your arms are parallel with the floor. Lower slowly and repeat. You can do both arms at once or one at a time.

8. Reverse fly

Stand with your feet shoulder width apart and bend your knees, holding two dumbbells. Lean forward and keep your back flat so that it is almost parallel to the ground. Keeping your elbows straight, lift your arms out so that you make a "T" shape. Return to starting position.

Note: Most of these exercises require repetitions; choose how many you do based on the amount of weight you are using. Generally go for at least eight reps in up to three sets. You muscles should feel fatigued when you're done.