“Does it really work?” and “Is it safe?” are common questions we receive frequently about waist training. If you’re considering trying it, you might be wondering the same thing. So to answer your questions and potential concerns, here’s the basic rundown of what you need to know for safe and effective waist training.

1. Find the right garment.

There are so many choices when it comes to picking a waist trainer, but don’t be overwhelmed. When you know what you’re looking for, it doesn’t take long to narrow down your choices. It’s important to find the right garment in order to achieve the best results and fit for your body type.

Here are some features to consider when narrowing down to your ideal waist trainer:

• Hook-up cincher or lace-up corset: a latex cincher is the most popular choice for most women, but you can achieve dramatic slimming results with a steel-boned corset as well.
• Number of rows of hooks: if you are losing pregnancy weight or planning on slimming down a lot, you may prefer a cincher with three rows of hooks so that you have more room to size down.
• Workout band: this style of cincher is ideal for the gym and can also be worn every day.
• Body shape and size: we have waist trainers ideal for long torsos, short torsos and plus sizes.
• Additional features: some people prefer options including vest style waist trainers for additional bust support and back coverage, latex-free options, zip-up closures and no-closure styles.

2. Size correctly.

Finding the correct size for the garment you have chosen is vital for safe and effective waist training. Most problems women encounter are because their waist trainer doesn’t fit. We have carefully curated and tested each and every garment on our website, so the size charts are customized for every one. Don’t rely on your dress size; take your measurement whenever you’re ready to order a new waist trainer.

• Use vinyl or fabric measuring tape designed for sizing measurements.
• Measure the narrowest part of your waist, which is a couple of inches above the navel where there is a natural bend.
• Make sure the tape is level with the floor and lies flat against your skin or a very thin tank, without being pulled tight.
• Follow the sizing chart for your garment exactly. Note that for garments with number sizing, the number isn’t the same as your waist size. Reference the chart carefully!

3. Try the waist trainer on properly.

Once you receive your brand new waist trainer in the mail, it might be a little bit tricky getting it on for the first time, especially if you’ve never worn one before! Just remember, if you’ve chosen the best garment for your needs and have sized it correctly, you shouldn’t have to yank or pull on it to get it on. It will certainly feel snug, but don’t risk breaking it by forcing it to close. Here’s how to put waist trainers on:

• With a hook-up cincher, start at the bottom of the garment and clasp the bottom hook at the narrowest part of your waist. Fasten up the garment one hook at a time and then pull it down over your lower abdomen.
• With a steel-boned corset, we highly recommend using a mirror or another person for guidance. Fasten the clasps in front first, and then begin tightening the back. To do this, you will be working from the top and bottom laces and working your way towards the center. It’s a lot like tightening shoelaces, only you’ll be tying the laces off in the middle. Note that corsets need to be seasoned, or broken in, before you tighten them fully. The first time you wear it, pull it tight enough that it holds its place, but not tight enough to provide firm compression. Wear the corset for about an hour a day for a week or two before you tighten the laces fully.

Once you’ve tried on your waist trainer, it will feel tight but it should not pinch, restrict your breathing or cause any pain. If it does, take it off immediately and try to determine why you probably have the wrong size.

4. Ease into a waist training regimen slowly.

You might be excited at your results even just by trying your waist trainer on, but your body needs an adjustment period before you start wearing it for long stretches, just as it would need to grow accustomed to a new workout program. The garment needs to be broken in anyway, especially corsets. Start out by wearing it for about an hour at a time and then slowly work yourself up to longer increments. You can add about a half hour to an hour of wear a day. If desired, take a day off a couple of times during the first couple of weeks.

With patience and persistence, you can comfortably wear a waist trainer for 8–12 hours a day after about a month of easing into this practice. This will provide the best results. Be sure to track your progress with waist measurements and photos!

5. Pair waist training with a healthy lifestyle.

We do not recommend using waist training as your only method to slimming your waistline. It’s vitally important to be fueling your body with whole foods, drinking at least eight glasses of water daily, and aiming for five days of exercise a week. These practices help your body stay hydrated and healthy while strengthening your muscles (and we highly recommend focusing on your core!).

If you follow these tips and start a new waist training regimen mindfully and listening to your body’s cues, we have no doubt you will be thrilled with the results.

Need further assistance in selecting the most effective garment for your waist training needs? Contact our stylists who are experts in waist training to get the advice you need to start your waist training journey out right.