How Many Hours Should You Wear A Waist Trainer?


So you just got your waist trainer delivered to your door and super pumped up. Your next thing is to figure out how to get started and how many hours you should wear it. Putting that hourglass shape imagination aside, let’s dive into the answer.

So how many hours should you wear a waist trainer? It’s recommended to wear at least 8 hours, but no more than 12 hours a day. However, this goal is not achieved overnight. During the first week of the break-in period, you should only wear your waist trainer for 2-4 hours a day, not more than 5 days per week. You should expect about 4 to 6 weeks before you can comfortably wear it 8-10 hours a day. It’s a gradual process so be patient and sensitive to your body’s feelings. Adjust the hours or the waist trainer accordingly. 

But just knowing how many hours you should wear a waist trainer doesn’t give you a whole picture. Knowing how to adjust to your new waist trainer and setting up proper expectations can help you achieve the long-term success you desire. 

Getting Started Checklist

It’s easy to get anxious when starting something new. Getting started with a brand new waist trainer is no exception. How to get started with this regime so you will set yourself up for success?  

First, let’s understand the different waist trainer options. Here are the main ones: 

  • Everyday Waist Trainers: Usually constructed with a latex core and used under clothing, this type of waist trainers are designed for everyday use. Combined with proper diet and exercise, you will be able to achieve the optimum results within a few weeks or months. Most styles use hook-and-eye closures at the front of the garment. Everyday waist trainers aren’t designed for vigorous movement. 
  • Workout Waist Trainers: These types of waist trainers can provide slightly more freedom of movement for optimized workouts. Therefore, they are exclusively used for exercise, not for wearing throughout the day. Usually designed with bright colors or patterns, workout waist trainers are built with sturdier material and latex compression. They are fun to wear with bright colors and patterns. If you use a work out waist trainer for your exercise and use another regular waist trainer for the rest of the day, count the work out time into your daily waist training wearing time. 
  • Steel-boned CorsetsSteel-boned corset is the most traditional and effective type. It’s recommended over the plastics ones because of the durability. They are suitable for giving the perfect desired hourglass shape. The corsets made with fabric are usually heavier and more expensive than latex ones. There are mesh corsets available in the market that are lighter and more breathable. A corset is going to give you a more dramatic cinch at the waist. 

Make Sure It Fits 

When you buy the waist trainer, always follow the size guide and measure your body carefully. It’s designed to help you eliminate mistakes and avoid wasting money. You don’t want a size too big or too small. Here are a few tips:

  • Always measure your natural waist (the smallest part of your waist).
  • Your waist trainer should fit tight enough to pull your waist in on the 3rd hook closure.
  •  If it rolls up at your waist, it’s too small.
  •  If you’re able to put it on the last setting comfortably, it’s too big.
  • You should not experience any pain or breathing problems.
  • It’s okay to feel a certain level of (but not extreme) discomfort during the initial stage
  • It should close properly with no bulging.
  • Trust your feeling – the cincher should feel very tight, but it shouldn’t pinch 
  • A good fit should provide firm compression or a flattering hourglass shape
  • It doesn’t sit very awkwardly on your waistline or seems very loose even when fastened tightly
  • If you are a plus-sized woman, with a natural waist of 38” or more, you can get a waist trainer about 7 to 10 inches smaller (8 inches on average) than your natural waist
  • Otherwise, the golden rule is to order one anywhere from 4 to 7 inches smaller than the size of your natural waist.

Allow Break-in Time

It usually takes about 1 to 3 days to break in the garment, which means taking it slowly and not wearing it all day long. This will give you the most comfortable experience and the best slimming results. 

How to Break in a Cincher-Style Waist Trainer

The first time you try on a waist trainer with hook-and-eye fasteners, start with the bottom hook and fasten it around the narrowest part of your waist. Work your way up one hook at a time, pulling the waist trainer down over your abdomen as you go. 

For the first day, only wear it for about an hour. While you should not feel any pain, you will experience some restrictive force as your body is getting accustomed to it. 

As you slowly increase the wearing time by half an hour or an hour a day, the materials get better molded to your unique body shape. 

How to Break in a Steel-Boned Corset

The process of breaking in a steel-boned corset is called seasoning. 

Start by loosening the laces completely. Put it on and fasten the busks in front. Do it in front of a mirror or get help from another person. Imagining you are tightening shoelaces – you’ll tie them off the middle instead of at the end. So starting at the top and the bottom of the laces and working towards the middle. 

On the first day, do not wear for more than two hours. During the first 30 minutes, do not completely tighten the corset; otherwise, you risk warping the steel boning inside. Slip your hands underneath. It should feel rigid. After the 30 minutes, you can slowly tighten it. 

Be Clear On Your Intention And Take Action

Depending on your specific goal and intention, the steps to achieve these goals are very different. Let’s look at them separately.

(1) Wear The Waist Trainer Daily:

Stage 1:

In the first week, prepare your body and mind. Starting from 2 hours and slowly increase the time span to 4 hours during the first week, not more than 5 days per week. you should wear the corset for only 2-4 hours and not more than 5 days per week. It is recommended that you remove the waist trainer while swimming, taking showers, or while in saunas or steam baths.

Stage 2:

This stage will take about 4 to 6 weeks. After it completes, you should finally wear it for as long as 8-10 hours a day. Depending on the body shape of each individual, you can easily shed the initial 2-4 inches after this stage.

Although some people claim it only takes a few days for them to wear it all day, it’s always better to proceed with patience and caution. Slowly add 2-3 hours to your waist training regimen as time goes by. It’s okay to take a one day break during this period, so your body can rest and the waist trainer can regain its shape. 

Start by latching the first set of clasps. Later you will be able to use the 2nd set of clasps to make the waist trainer tighter. When you begin to feel the comfort and looseness in your waist trainer, you know it’s a good sign – your waist begins to narrow down! Now it’s the time to graduate down to the next size to continue your waist-shaping journey.

Remember, patience is the key. After the initial 2-4 inches, it can take abound 3-6 months to reduce every 1/2 inch more. 

Below is an example of how this stage might work. You don’t have to follow this exactly. But it’s a good reference guide:

DayHours
14 hours
24 hours split into 2 sessions
35 hours
45 hours split into 2 sessions
56 hours
65 hours split into 2 sessions
76 hours
87 hours
9break
106 hours split into 2 sessions
117 hours
127 hours split into 2 sessions
138 hours
144 hours split into 2 sessions
158 hours
165 hours split into 2 sessions
17rest
184 hours
194 hours split into 2 sessions
206 hours
215 hours split into 2 sessions
227 hours
236 hours split into 2 sessions
247 hours split into 2 sessions
258 hours
268 hours split into 3 sessions
279 hours
2810 hours

(2) Wear The Waist Trainer During Workout:

To achieve the best result, experts suggest using a workout waist trainer for exercise and an everyday waist trainer during the rest of the day. Don’t forget to include the waist trainer wearing time as part of your daily wearing time.

However, if you just want to wear a workout waist trainer, that’s perfectly fine. It’s designed to optimize your exercise routine by increasing the sweating process, therefore, increasing your core temperature during exercise. 

(3) Wear The Waist Trainer For Special Occasion:

Attending a special event? The quickest way is to wear your corset at least 2-3 hours ahead. After every half an hour, tighten it gradually until you get a waist size you want and comfortable with. If you have time to break it in and wear 4 to 5 times before the event, that’s even better. 

You can also wear a corset under your wedding gown to enhance your figure. It’s a smart and quick way to hide your belly fat and feel sexy for one of the most important and happiest days of your life. Remember to adjust the size as the day goes. Buy your wedding dress before you buy your wedding corset. 

You should start wearing the corset at least two weeks in advance. Wear it one or two hours a day for three or four days. After that, increase the time and lace it a bit tighter as well. Slowly build it up until you are used to wearing a waist trainer for approximately eight hours per day.

How Long Do I Have To Wear A Waist Trainer To See Results? 

Is wearing a waist trainer a quick and easy fix on your belly fat? It depends. Honestly, nobody can tell you exactly how long. Like many things in life, it all depends on you and other factors. Understanding these factors can help you set reasonable expectations and shy away from giving up too easily or too early.

Let’s look at them one by one: 

  • How long you wear the waist trainer each day and how many days a week

Remember this is a semi-permanent effect from constant compression on the abdomen area. The more you wear your waist trainer, the faster the results. Your friend wearing her waist trainer for 8 hours a day and 7 days a week is going to get a better result than you if you are only wearing for 5 hours a day and 5 days a week.

  • How well the waist trainer fits

Is it comfortable? How tightly it fits? Does it encourage you to wear it longer and more often? If it doesn’t fit properly, you will not be likely to see the results sooner. 

  • Whether you are following an exercise program

Core resistance training can help your muscles to “heal” in a certain way. Even though you may still see some shaping from the corset, it will not hold that hourglass shape as well as if you were following an exercise program.

  • Eating and drinking habits

Do you eat clean and healthy food? Do you get enough fiber from the food? Do you have regular small balanced meals or feast? Are you staying hydrated? These are all important things to keep in mind. 

  • Genetics

Even people who have the same variables and start with the same waist size, they’ll probably have different results just because of their genetics. 

  • Your body fat percentage

People with a high body fat percentage are able to cinch down more inches than people with a low body fat percentage.

  • Subcutaneous at or visceral fat 

Subcutaneous fat sits under the skin but above the muscle. And visceral fat, a more “dangerous” fat, sits under your abdominal muscle, between your organs. Someone with more visceral body fat will probably have a more difficult time lacing down than someone with subcutaneous fat. 

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