If you're seeking to reduce your waistline and tighten up your abs, you may be considering working out in a waist trainer. This tight garment fits around your midsection, helping to engage the muscles in this area as you work out. But while wearing a waist trainer can fast-track you to the slimmer figure you desire, it can take some getting used to. Here are five tips to follow as you introduce this new garment to your routine.
Avoid High-Intensity Cardiovascular Activities
Waist trainers are intended to be worn while lifting and doing circuit routines. They should not be worn when doing high-intensity cardio like running or stair climbing. This is because they constrict your midsection to the point that you won't be able to inhale quite as deeply. If you do intense cardio exercise in a waist trainer, you may not be able to get enough air, putting you at risk of passing out.
If your workout involves high-intensity cardio, plan on removing your waist trainer before you begin this part of your routine. Or, you could do your cardio on days when you do not wear the waist trainer -- and stick to lifting and circuits on days you do wear it.
Wear Something Under the Waist Trainer
Waist trainers are tight, and they can cause some chafing if you wear them directly against your skin, especially if you become sweaty when working out. Wear a light layer, like a tank top or thin T-shirt, under your waist trainer. This should keep your skin from becoming irritated, and it will also prevent friction so you don't get acne on your back from wearing the trainer. Choose garments made from a non-absorbent material, like nylon, rather than cotton.
Adapt To the Waist Trainer Slowly
When you wear the waist trainer, you'll be engaging your muscles in a way they are not used to. Wearing the garment for a full 1-hour workout right off the bat may leave you feeling overly sore and tired. Give your body some time to adapt. For the first week or two, only wear the waist trainer for the first 20 or 30 minutes or each workout. Then, begin wearing it a few minutes longer each time until you are comfortably wearing it through your entire workout.
Another way to ease yourself into wearing the waist trainer is to only wear it for light workouts at first -- and then work your way up to wearing it during your more intense sessions.
Don't Over-Tighten the Waist Trainer
You want the waist trainer to be tight enough that it forces you to keep your back straight and your shoulders back. This way, it causes you to engage your core and keep your abs tight. You do not want it to be so tight that it keeps you from inhaling properly or pinches your skin. Start with your trainer on one of the loosest hooks, and then tighten it one hook at a time. When you reach the point where it feels uncomfortable, loosen it back up one hook. Keep in mind that as you continue to work out and train your waist, you may need to tighten the trainer up a bit more.
Look Into Waist Trainer-Specific Workouts
There are workouts designed to help you get the best results possible with your waist trainer. They incorporate moves that really engage your midsection and are easy to perform with the waist trainer on. You can find such workouts on YouTube, and some gyms may even offer them during group workout sessions.
Check out waist trainers offered by a shop like Pretty Girl Curves if you're interested in trying one out.