If you’re new to waist training, it can be an exciting and effective way to add more intensity to your workouts. But there are a few factors to take into consideration before you slap on your waist trainer and hit the gym or the pavement.

If you’re wondering which workouts are best for waist training and how to get the most out of your fitness routine, we’ve compiled some frequently asked questions on this topic.

Can You Wear a Waist Trainer While Running?

Yes, you can wear a waist trainer while running—in fact, cardio is one of the best types of workouts to do while wearing a waist trainer.

Workout band waist trainers are especially effective at intensifying your workouts because they stimulate body heat in your core. High compression makes you sweat harder, in effect helping you feel more burn without necessarily moving any faster.

Running, while excellent for your cardiovascular health and endurance, isn’t necessarily a high fat and calorie torching type of exercise. A waist trainer can take that medium-intensity run and kick it up a notch. If you’re sweating, you know your body is working hard!

Having said that, there are a few things to take into consideration when wearing your waist trainer on a run. Since you will be sweating hard, you’re going to be losing more water. It’s vital that you stay hydrated, so keep a water bottle with you on longer runs.

You will also feel hotter when wearing a waist trainer. While this is effective at intensifying your workout, you’ll want to use caution if exercising in the heat, to prevent overheating. If you run outside in a warm climate or during the summer months, be sure to run during the morning or evening to avoid the hottest part of the day. If you’re working out on a treadmill, make sure your area is cool and well-ventilated.

Use common sense and listen to your body when running. This is logical whether you’re wearing a waist trainer or not. If you start to feel faint or short of breath, slow down to a walk and let your heart rate slow gradually. Take off your waist trainer. Drink water in small sips and get out of the heat.

Workout bands are cut in a way to allow you to breathe during your workouts. If you find that your waist trainer is restricting your lung capacity or causing discomfort, it probably doesn’t fit correctly. Try a waist trainer with a shorter cut, particularly if you have a petite stature. (See petite workout waist trainers.)

What Other Workouts Can You Do with a Waist Trainer?

Aside from running, there are a lot of ways you can get a great workout while wearing a waist trainer. If you don’t enjoy running or don’t have the time, simply going for a brisk walk is another way to burn calories—and get a good sweat going when wearing your waist trainer.

Biking outdoors or on a machine, as well as cardio equipment like elliptical trainers and stair steppers are all other cardio workout options that pair well with a waist trainer.

To get the best body-shaping results out of your waist trainer workout routine, we recommend strength training 2–3 times a week in addition to cardio. Full-body moves like squats and lunges will torch fat and strengthen your core, while the waist trainer helps you sweat harder.

Many circuit-training exercises are also ideal to do with waist trainers. Whether you’re doing a high-intensity interval training (HIIT) workout or other moves, a waist trainer can fit easily into your routine.

Need ideas? We share our favorite exercises to get started with our #NoExcuses workout routines. You might also like these waist training exercises to try at home.

What Exercises Should You NOT Try with a Waist Trainer?

While waist trainers are effective to use in many types of workouts, there are a few that might not be as ideal. Types of exercise that involve a lot of twisting, especially at the waist, probably work better if you take your waist trainer off. These include pilates, yoga, dance and tumbling or gymnastics.

Most sports are also better left to play without wearing a waist trainer, as you may find that it can restrict your movement. And obviously, you shouldn’t swim while wearing a waist trainer.

But that doesn’t mean you can’t use one while conditioning or strength training so that you can be better at your sport!

How Long Should You Wear a Waist Trainer?

For the best results with a waist trainer, we recommend wearing one daily. While you can get started with waist training using a workout band, if you want to practice an ongoing waist training regimen as part of your lifestyle, you’ll probably want to have a workout band for when you exercise and an everyday waist trainer for the rest of the day. You’ll also find that this is most comfortable since you will be sweaty in your workout band and will want to give in an opportunity to dry out.

If you’re a beginner, be sure to gradually get used to waist training. Start by wearing one about an hour at a time (which should be enough time to get a good workout in!). Once you’re comfortable wearing a waist trainer during workouts, slowly add a half hour to an hour each day of wearing a waist trainer. After a few weeks, you should feel comfortable wearing a waist trainer up to twelve hours a day. See more about how to get started with waist training.

Have more questions about working out in a waist trainer that we didn’t answer here? Contact our stylists and we’d be happy to help!

We love to see our customers’ results from waist training during workouts, whether they’re running, doing another form of cardio, circuits or strength training. Got results you’re eager to share? Let us know with #BetheHourglass.