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The Complete Guide to Waist Training

What is waist training, and how does it work?

What is waist training and how does it work?

Waist training has always been in and out of fashion, but lately, it has been met with unmatched popularity, support, and countless celebrity endorsements. You most likely will have heard of the term "waist training" or "waist trainer" before, but even if you haven't, we've got you covered! Read on to learn everything there is to waist training, what it is, how it works, its benefits, and how you can make the most of your new waist trainer!

What is waist training?

Waist training refers to the use of specially designed garments, most commonly steel boned corsets, to provide muscle support around your waist and abdominal area while also creating and developing an "hourglass figure" that instantly makes you look more toned, fit and athletic. Waist trainers increase your body temperature boosting your sweating and enabling you to shed water weight at an accelerated rate. 

Waist training and the specially designed garments and activewear have obviously evolved since their first iteration, and today there's a plethora of choices ranging from simple sauna belts to full body compressing tracksuits. 

How does waist training work?

Waist trainers are practically an elasticated blend of fabrics that can compress the body and instantly slim it down. Obviously, the effects are temporary and last only as long as you're wearing your waist trainer, but sometimes that's all you need to draw some motivation and confidence to step into the gym and start your weight loss journey.

But how does waist training actually work? Upon wearing a waist trainer, the compressing garment "trains" your belly and abdomen to hold a smaller, tighter, and firmer shape. The closest thing to waist training is isometric exercises like planking. 

What are isometric exercises?

The term "isometric exercise" refers to a form of exercise that involves the static contraction of different muscle groups without any visible movement - essentially, you are "tightening and contracting" your muscles while you're staying still without lengthening and shortening your muscles. It's a targeted way of focusing on a single muscle or muscle group and "training" it to become firmer, stronger, and denser. 

Isometric exercises are an excellent solution for when you're dealing with knee injuries and muscle discomfort or back pain because they don't rely on wide movements that can hurt you and cause further injuries or pain. Furthermore, isometric exercises are ideal for when you have limited workout space (i.e., working out in your apartment). 

Some popular types of isometric exercises:

  • Wall sit
  • Planks
  • Overhead hold
  • Glute bridge
  • Low squats
  • Isometric push-ups
  • Shoulder raises/extensions

5 tips for effective and safe waist training

Whether you're new to waist training or you already have a waist trainer and have been following a workout regimen for some time now, our top five waist training tips will help you reach your weight loss and fitness goals in no time - read on to discover how to waist train effectively and safely.

1. Select the right size waist trainer

As a first step, you need to make sure that you pick the right size waist trainer for you. Poor-fitting waist trainers, body corsets, and sauna belts are uncomfortable, loose, and they won't provide the needed back and lumbar support and can even result in workout injuries. Before you start your weight loss journey, measure your waist, chest, and thighs area and refer to the manufacturer's notes regarding sizing to pick the correct size for you.

Taking your measurements will also function as a starting point for future reference when you've achieved your weight loss goals.

2. Select the right shape waist trainer

Waist trainers come in many shapes and sizes. Ranging from belts to corsets and from leggings to tank tops, there is something for everyone. You'll be much more comfortable and feel a lot better in a waist trainer that fits your body type and targets the areas that you want to work on, be that your belly, your back, glutes, thighs, or even chest.

Sweat Shaper offers a complete range of waist trainers for all muscle groups and every body type:

  • Tank Top
  • Leggings
  • Waist trimmer
  • Corset

3. Wear it for least 1 hour every day

First of all, there's no limit to how many hours you should be wearing your waist trainer. The more, the better! Due to Sweat Shaper's unique blend of fabrics, you won't have to worry about feeling wet or uncomfortable even after prolonged periods. You can wear your waist trainer while working out, exercising, running errands, or even at the office to maximize calories burned throughout the day. As a rule of thumb, you should opt to wear it for at least one hour per day to see positive results. 

4. Clean and take care of your waist trainer

As with any other piece of clothing you need to keep your waist trainer clean at all times to avoid unpleasant odors and in order to keep it in top shape so that it can last you for years to come. Thankfully, Sweat Shaper is machine washable so you don't have to worry about handwashing it, which is the case with other subpar waist trainers. 

5. Combine waist training with a proper workout routine and a healthy diet

Obviously, waist training on its own can't perform any miracles. You need to combine wearing your waist trainer with a workout routine or some form of exercise and, most importantly, a healthy diet. Waist training can accelerate the calorie burn rate and help you lose water weight faster, but a healthy diet and an active lifestyle will ensure that you'll achieve the results you want, and any weight loss will be permanent. 

Waist training summed up

A waist trainer may be the additional motivation and confidence boost that you were looking for to stick to your weight loss plan and reach your dream body goals. These are the key points when it comes to waist training:

  • A waist trainer provides muscle support and increases your body temperature to shed water weight faster
  • Waist trainers come in many different shapes and sizes - make sure to get the right one for you
  • Waist training works by compressing your body and accelerating the calories burn rate
  • Wear your waist trainer for at least one hour every day or when you're exercising
  • Keep it clean and in good condition


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WOMEN'S ATHLETIC TANK
  • INCHES
  • CM
SIZE WAIST (in)
S/M 27 - 33
L/XL 33 - 39
2XL/3XL 39 - 45
SIZE WAIST (cm)
S/M 67.5 - 84
L/XL 85 - 99
2XL/3XL 100 - 114

Measure the waistline around the belly button for an accurate fit.

We always suggest ordering the size you usually wear in this type of garment. However, if you are in between two sizes, we suggest you order the larger size.

MEN'S ATHLETIC TANK
  • INCHES
  • CM
SIZE WAIST (in)
S/M 30 - 36
L/XL 38 - 44
2XL/3XL 46 - 52
SIZE WAIST (cm)
S/M 76 - 91.5
L/XL 96.5 - 112
2XL/3XL 117 - 132

Measure the waistline around the belly button for an accurate fit.

We always suggest ordering the size you usually wear in this type of garment. However, if you are in between two sizes, we suggest you order the larger size.

WOMEN'S WAIST TRIMMER
  • INCHES
  • CM
SIZE WAIST (in)
XS 23 - 26
S 26 - 30
M 30 - 34
L 34 - 37
XL 37 - 40
2XL 40 - 43
3XL 43 - 46
4XL 46 - 49
SIZE WAIST (cm)
XS 58.5 - 66
S 66 - 76
M 76 - 86
L 86 - 94
XL 94 - 101.5
2XL 101.5 - 109
3XL 109 - 117
4XL 117 - 124.5

Measure the waistline around the belly button for an accurate fit.

We always suggest ordering the size you usually wear in this type of garment. However, if you are in between two sizes, we suggest you order the larger size.

MEN'S WAIST TRIMMER
  • INCHES
  • CM
SIZE WAIST (in)
S 26 - 30
M 30 - 34
L 34 - 37
XL 37 - 40
2XL 40 - 43
3XL 43 - 46
4XL 46 - 49
SIZE WAIST (cm)
S 66 - 76
M 76 - 86
L 86 - 94
XL 94 - 101.5
2XL 101.5 - 109
3XL 109 - 117
4XL 117 - 124.5

Measure the waistline around the belly button for an accurate fit.

We always suggest ordering the size you usually wear in this type of garment. However, if you are in between two sizes, we suggest you order the larger size.

LEGGINGS
  • INCHES
  • CM
SIZE WAIST (in)
S 26 - 28
M 29 - 32
L 33 - 35
XL 36 - 38
2XL 39 - 41
3XL 42 - 44
4XL 45 - 47
SIZE WAIST (cm)
S 66 - 71
M 74 - 81
L 84 - 89
XL 91.5 - 96.5
2XL 99 - 104
3XL 107 - 112
4XL 114 - 119

Measure the waistline around the belly button for an accurate fit.

We always suggest ordering the size you usually wear in this type of garment. However, if you are in between two sizes, we suggest you order the larger size.

ARM TRIMMERS
  • INCHES
  • CM
SIZE UPPER ARM (in)
S 9.5 - 10
M 10.5 - 11.5
L 12 - 13
XL 13.5 - 14
2XL 14.5 - 15
3XL 15.5 - 16
4XL 16.5 - 17.5
SIZE UPPER ARM (cm)
S 24 - 25.5
M 26.5 - 29
L 30.5 - 33
XL 34 - 35.5
2XL 37 - 38
3XL 39 - 41
4XL 42 - 44.5

Measure the circumference of your arm 6' or 15cm above your elbow, toward the upper bicep.

If you are in between two sizes, we suggest you order the larger size.

WOMEN'S ATHLETIC TEE
  • INCHES
  • CM
SIZE WAIST (in)
S 34 - 36
M 37 - 39
L 40 - 42
XL 43 - 46
2XL 47 - 50
3XL 51 - 54
SIZE WAIST (cm)
S 86 - 91.5
M 94 - 99
L 101.5 - 107
XL 109 - 117
2XL 119 - 127
3XL 129.5 - 137

Measure the waistline around the belly button for an accurate fit.

We always suggest ordering the size you usually wear in this type of garment. However, if you are in between two sizes, we suggest you order the larger size.

MEN'S ATHLETIC TEE
  • INCHES
  • CM
SIZE WAIST (in)
S 36 - 38
M 38 - 40
L 40 - 41
XL 41 - 43
2XL 43 - 44
3XL 44 - 46
SIZE WAIST (cm)
S 91.5 - 96.5
M 96.5 - 101.5
L 101.5 - 104
XL 104 - 109
2XL 109 - 112
3XL 112 - 117

Measure the waistline around the belly button for an accurate fit.

We always suggest ordering the size you usually wear in this type of garment. However, if you are in between two sizes, we suggest you order the larger size.

WOMEN'S ATHLETIC ZIP TANK
  • INCHES
  • CM
SIZE WAIST (in)
S/M 27 - 33
L/XL 33 - 39
2XL/3XL 39 - 45
SIZE WAIST (cm)
S/M 67.5 - 84
L/XL 85 - 99
2XL/3XL 100 - 114

Measure the waistline around the belly button for an accurate fit.

We always suggest ordering the size you usually wear in this type of garment. However, if you are in between two sizes, we suggest you order the larger size.

MEN'S ATHLETIC ZIP TANK
  • INCHES
  • CM
SIZE WAIST (in)
S/M 30 - 36
L/XL 38 - 44
2XL/3XL 46 - 52
SIZE WAIST (cm)
S/M 76 - 91.5
L/XL 96.5 - 112
2XL/3XL 117 - 132

Measure the waistline around the belly button for an accurate fit.

We always suggest ordering the size you usually wear in this type of garment. However, if you are in between two sizes, we suggest you order the larger size.

WOMEN'S WAIST TRAINER
  • INCHES
  • CM
SIZE WAIST (in)
S 25 - 27
M 27 - 29
L 29 - 31
XL 31 - 33
2XL 33 - 35
3XL 35 - 37
4XL 38 - 40
SIZE WAIST (cm)
S 63.5 - 68.5
M 68.5 - 73.5
L 73.5 - 79
XL 79 - 84
2XL 84 - 89
3XL 89 - 94
4XL 96.5 - 101.5

Measure the waistline around the belly button for an accurate fit.

We always suggest ordering the size you usually wear in this type of garment. However, if you are in between two sizes, we suggest you order the larger size.

WAIST WRAP
  • INCHES
  • CM
SIZE WAIST (in)
One Size Up to 58
SIZE WAIST (cm)
One Size Up to 147

Measure the waistline around the belly button for an accurate fit.

We always suggest ordering the size you usually wear in this type of garment. However, if you are in between two sizes, we suggest you order the larger size.