Waist training is a popular method used to help you slim down your waistline and get in your best shape. Wondering how to achieve the best waist training results?

The most effective way to achieve the waist training before and after results you want is to follow our recommended tips.

Note that your results will vary depending on where you are starting from, your goals and your lifestyle. Be sure to check out these real-life results to see how real women have seen big changes after following a daily waist training regimen.

Getting Started: Choosing the Right Waist Trainer

Which waist trainer you use plays a big role in the waist training results you see. It’s important to use a waist trainer that is high-quality and fits correctly.

The Classic Waist Cincher by Amia is a favorite for beginners. We love this waist trainer because it instantly slims your waist by 1-4 inches. You'll love how it accentuates your waist with maximum compression. It utilizes two rows of hooks, so you can adjust it to your size, and the latex core is reinforced by plastic boning, keeping it in place. It is an ideal everyday waist trainer and can be worn under most attire.

The Squeem Waist Cincher 26PW is another customer favorite. Debbie B. says, “I have been bothered by a muffin top all my life. I'm not terribly overweight. This product gives me confidence to look my best and it is not uncomfortable to wear.” You'll feel confident and poised as you instantly sculpt 1-4 inches from your midsection while wearing it, while improving your posture and enhancing your curves. You'll also increase thermal activity and perspiration in your core. You can wear it under everything from your professional attire to your favorite little black dress.

If you want to step your waist training up a notch, the Clasica Latex Waist Cincher by Ann Chery 2025 dramatically slims the midsection and can be a part of a regular waist training regimen. This high compression shapewear smooths your figure and instantly removes inches from your waist measurements and abdomen through the power of firm compression. The waist cincher is supported with two reinforced columns of hook-and-eye closures down the center of the abdomen. With the longer cut, you’ll get maximum coverage and results for your whole torso.

We also highly recommend the Plus Size Latex Waist Trainer by Hourglass Angel HA102, especially if you need a 2XL or larger. We designed this waist trainer ourselves based on the feedback we received from our customers. It is constructed with flexible steel boning for maximum effectiveness. The boning works together with the latex to maintain your hourglass shape, while still allowing you to bend and move easily. Three rows of large hook-and-eye closures create a strong, secure fit while allowing room for slimming progress over time.

Once you’ve selected the ideal waist trainer based on your needs, be sure to size the garment correctly. Refer to our custom sizing charts—don’t just assume your measurement. Take your waist measurement before your order, using soft measuring tape at your natural waist (about two inches above your belly button).

If you’re in between sizes, we recommend going with the larger size for the best results. Remember, you can adjust your garment so that it fits you perfectly. A garment that is too small will not give you the results you want.

Starting a New Waist Training Regimen

Once you’ve received your new waist trainer, try it on to ensure it’s the right fit. It can be a little tricky to put on if you’ve never done it before. For latex waist trainers with hook-and-eye closures, we recommend that you fasten the bottom hook first around the narrowest part of your waist. Work your way up the garment, pulling it down over your abdomen as you go.

Once your waist trainer is fully fastened, it should feel very snug but shouldn’t pinch. You should be able to fasten it without yanking on the garment. Once it’s securely in place, it will take some time to adjust to the way it feels, which is why you should ease your way into your daily waist training practice.

Start by wearing your waist trainer for just an hour or two the first day. Then gradually add half an hour to an hour each day as your body adjusts to the way it feels and the garment molds to your unique curves. You can break up your time in the waist trainer into two shorter sessions in a day if you prefer, so you can get used to it.

After a few weeks of adjustment, you’ll feel comfortable wearing your waist trainer all day. For the best results, we recommend wearing it for at least 8 hours a day, but no more than 12 so you can give your body and the garment some time to rest.

In order to see the before and after results you want with waist training, you have to be consistent with your routine. It’s just like any other lifestyle practice. While it’s okay to miss a day here and there, that should be the exception and not the rule. You will hinder your progress if you don’t make waist training a daily commitment.

Track Your Progress for the Most Noticeable Before and After Results

One of the most obvious ways to tell if your waist training regimen is working is to track your progress as you go! We recommend keeping track of your results weekly, especially in the beginning. You may not notice the difference in your body day by day, but when you compare week by week, the results will be evident.

Take a picture of yourself from day one of your waist training practice. Wear the same outfit and take the photo from the same angle, in the same light, at the same time of day for the most accurate tracking. You can also take waist measurements to observe your progress. Record your results once a week.

Most people can see their waist training results clearly after tracking their progress over 8 weeks. It’s also fun to celebrate as you go with little milestones like tightening your waist trainer to the next row of hooks or sizing down your garment altogether.

Healthy Lifestyle Practices for Optimal Before and After Results

Even if you are consistently wearing your waist trainer every day, you still won’t see the best results possible unless you pair this practice with a healthy lifestyle. You don’t have to go on a crazy diet, but you should put in the effort to be active, eat whole foods and limit excess calories.

Wearing a waist trainer during your workouts is a fun and easy way to incorporate more fitness into your life. Do a mix of cardio and strength training routines; the waist trainer will help you sweat harder and amplify the intensity—even when you go for a brisk walk.

The most effective waist training workout plan can look something like this:

• Monday: HIIT cardio
• Tuesday: Upper body strength
• Wednesday: Lower body strength
• Thursday: Recovery cardio
• Friday: HIIT and abdominal strength

Remember, even if you miss a workout, doing something is better than doing nothing! Just putting your waist trainer on can get you motivated to move your body a little more, especially if you spend a lot of your days at a desk.

When it comes to the best diet for waist training, we do not recommend that you cut any major nutrients unless under the instruction of a nutritionist. In general, it’s best to stick to less sugar and processed foods, and lots of whole foods, especially vegetables. Be sure to also have enough lean proteins and healthy fats to satiate your appetite.

When wearing a waist trainer, you will be more inclined to eat 5–6 small meals/snacks a day instead of 3 larger ones, since your midsection will be restricted. This can help you with portion control and prevent binging. Just remember to make each meal count. You’ll feel much better having a snack with some raw veggies and nuts rather than a sugary donut.

Being mindful of what you drink also makes a considerable difference with your waist training results. As much as possible, try to stick to water. You may be perspiring more while wearing a waist trainer, so it’s even more important to stay hydrated. Aim to drink half and ounce to an ounce of water per pound of bodyweight per day.

You can consume a lot of empty calories with sugary drinks like soda, lattes and alcohol, so while the occasional treat is fine, try to avoid making them a habit.

By following these tips, you’ll see the best possible before and after results you can expect from wearing a waist trainer. We’d love to hear how it goes, so be sure to share it with us! #BetheHourglass @HourglassAngel