What Are Some Good Exercise Routines To Adapt With a Waist Trainer?
Waist Trainer Knowledge

What Are Some Good Exercise Routines To Adapt With a Waist Trainer?

Regular exercise differs from waist training exercise only slightly. Waist trainers are designed to help shape your midsection and to intensify your workouts without having to perform high-impact exercises. Therefore, you can continue your current workout routine with a waist trainer as long as you adhere to low-impact versions. However, there are exercises that can work with your waist trainer to help you achieve the figure you want.

Upgrade Your Workout Routine with a Waist Trainer

Waist trainers tighten core muscles and help support your posture while you work out. At various levels of compression, our waist cinchers intensify even low-impact workouts, such as pilates or yoga.

The right workout routine for you depends on your goals. If you are looking to revamp your old waist training routine, or start for the first time, use these basic exercises to formulate a workout plan that works for you:

  • Light calisthenics: push ups, squats, jumping jacks, and sit ups
  • Fat burning exercises: weight training and light cardio, such as an hour-long walk or jog
  • Ab workouts: Russian twists, bicycle crunches, side planks, and alternate heel touches

Learning How to Exercise with a Waist Trainer

Most who have experience with waist trainers continue with their normal workout routine while wearing theirs, albeit at a lighter intensity. Beginners may benefit from watching a few of our videos on applying a new waist cincher or talking with our friendly customer service representatives to answer any questions or concerns. Local fitness coaches can also help guide beginners through their waist training process.

How to Keep Up Your Waist Training Routine

Waist training is a gradual process and can require an adjustment to your normal daily routine. When used correctly, this kind of activewear, along with the right waist training accessories, can produce results much faster and with less soreness than just exercise alone. Waist training should never be painful, and if you are experiencing discomfort at that level, be sure to watch our helpful video that explains how to wear one properly. If you are committed to achieving your desired results, however, there are a few methods that will help keep you motivated:

  • Keep hydrated

Like all fitness routines, staying hydrated is paramount to safe, healthy weight loss and muscle toning. Additionally, regular hydration can help stabilize or improve your mental health on your fitness journey - as well as in everyday life.

  • Adhere to a nutritious diet

Eating small, healthy meals throughout the day will help your metabolism, as well as your adjustment to your waist trainer. Over time, you will be able to wear your cincher for more extended periods of time while maintaining this type of diet.

  • Document your progress

Whether you are sharing your journey online with supportive social media followers or taking it on solo, progress photos can help you visualize your success. When you see a visible difference, you can stay motivated to keep going.

  • Stick with the right workout routine

Everyone exercises differently. For some, high-intensity cardio offers the perfect amount of sweat and movement to keep endorphins flowing and the fat burning. Others require a lighter or more refined form of exercise to prevent joint pain and other discomforts. The key is to determine the right workout routine that works for you - and stick with it!

Light Calisthenics with a Waist Trainer

Crunches, sit ups, and other floor exercises may be difficult with most waist trainers. Some are designed with more flexibility, but for the most part, movements that require you to bend at the waist should be saved for before or after wearing a waist trainer.

However, any of these light, low-resistance exercises will help strengthen muscle and burn fat while wearing a waist trainer:

  • Push ups
  • Squats
  • Jumping jacks
  • Chin ups
  • Lunges
  • Reverse Lunges
  • Trunk twists

Fat Burning Exercises with a Waist Trainer

Fat-burning exercise is where a waist trainer can help you take your fitness to the next level. Light cardio-based workouts while you wear your favorite waist trainer are low-impact, high-result. In half the time and effort it would take to achieve a slimmer, more toned midsection with intensive cardio and aggressive strength training, a waist trainer can achieve all that and more.

Some fat-burning workout routines are as simple as a light walk or jog, but weight training can provide a more regimented option. Using a small amount of weight, you can do squats, deadlifts, upright rows, reverse fly, front raises, and any other maneuver you feel comfortable with while wearing your waist trainer.

Full Waist Training Workout for Abs

While some floor exercises are impractical while wearing a waist trainer, there are quite a few ab workouts that do not require excessive bending. These include leg raises, some yoga poses, and planking.

After understanding which exercises are safe and effective with a waist trainer and which ones are not, you can begin to build up a workout plan that works for you. A standard waist training exercise routine to get you started is as follows:

  • Steady your breathing
    • Arduous or high-intensity workouts can be dangerous while wearing a waist trainer, as your lungs will be unable to expand properly to take in the right amount of oxygen you need. For these low-intensity exercises, a light meditation or a few minutes of slow breathing can help prepare you for a great workout
  • Bridge Pose
    • Bridge pose, or setu bandha sarvangasana in Sanskrit, is a beginner's yoga pose that stretches the spine and improves blood flow and can even soothe back pain when done correctly.
    • To enter the bridge pose, bend your knees while lying on your back, keeping your hands and feet flat on the mat. Slowly lift your lower back as high as possible for at least ten seconds, but no longer than one minute.
    • Do four sets of 20 repetitions, with at least a 30-second break between sets.
    • Rest for one minute before moving on to the next exercise.
  • Leg raises
    • Leg raises, or lifts, target the muscles of the abdomen, hip flexors, lower back, hamstrings, and quadriceps. This exercise engages and strengthens the core and can be done comfortably with a waist trainer.
    • Lay on your back with your palms resting flat against the mat or under your glutes, then slightly raise both legs a few inches off of the floor. Keeping your toes pointed, lift your feet another five inches and hold for a few seconds before moving back down into your starting position.
    • Do four sets of 15 repetitions, pausing for 30 seconds between sets.
    • Rest for at least a minute before moving on to the next exercise, ensuring that your breathing is still steady and not labored.
  • Plank twists
    • Plank twists, or plank hip twists, engage your abs and oblique muscles and can improve balance, coordination, and flexibility.
    • Begin in a plank position. Keeping your back straight, move your left hip until it touches the floor, then return to the plank position. Do the same with your right side, twisting only your hips for each repetition.
    • Do three sets of 20 repetitions with 30 seconds of rest between sets.
    • Take a one-minute break before moving on.
  • Leg extensions
    • Leg extensions engage abdominal muscles and quadriceps and can strengthen your core, thighs, and ligaments in the knee.
    • While lying on your back, bend your knees and lift your legs so that your thighs are perpendicular to the floor and your calves are parallel. Extend your leg left from your hip, slowly straightening your knee. Return to the starting position, then repeat the motion with your right leg. This completes one full repetition.
    • Do three sets of 20 repetitions total, resting for 30 seconds between sets.
    • Wait for one to two minutes before beginning the next exercise.
  • Side leg raises
    • Side leg raises strengthen thighs, glutes, and hip abductors.
    • You can begin by either lying on your side or standing upright. Keep your legs straight, and slowly raise one at a time away from your hips as far as you comfortably can. Repeat this process with each leg and return to the starting position each time.
    • Do six sets and 15 repetitions, pausing for 30 seconds between each set
    • This completes your full-body waist training exercise routine. Take some time to relax your muscles and decompress.

Order a Quality Waist Trainer Online

Adapting your workout routine to a waist trainer can help you strengthen your core, improve your posture, and sculpt your abs. Whatever your fitness goals, Squeez Me Skinny has the selection you need to reach them. Order one of our quality, handmade waist trainers or any of our other products online, and find out how quickly you can achieve the perfect figure.