Waist trainers are becoming popular once again thanks to Kim Kardashian and other famous celebrities. So, is it time for you to join the bandwagon? Which ones should you buy? In this article, get to know the basics of waist trainers, including its brief history, benefits and limitations, tips to lose waist fat, and the best waist trainers available on the market today.
The Brief History of Waist Training
Before the waist cinchers or waist trainers, there were the corsets. Some say corsets were invented because the wife of King Henry II prohibitted thick waists at court attendance in the 15th century. This supposedly started the obsession for a tiny waistline.
The earlier version of corsets was cage-shaped and made from iron. Women eventually discarded these traditional corsets in favor of more flexible girdles and bras. In the 1920s, waist trainers became popular in Europe then in America. They started out as a fashion craze, and then later worn to reshape the appearance of women’s waistlines.
Today, waist training corsets or cinchers are growing in popularity once again. Jessica Alba claims they helped her bring back her pre-baby body. Kim Kardashian can’t stop raving about them on social media. Brooke Burk-Charvet even created her own line of sports waist trimmers called Baboosh Body. Since these endorsements from models and celebrities, the demand for waist trainer corsets and cinchers has markedly increased.
Chart of Best Waist Trainers 2016
Scroll down for detailed reviews of these products.
What Exactly Is Waist Training?
Modern-day waist training involves wearing of a compression garment—like a cincher or corset—to provide gradual waistline reduction and produce an instant hourglass figure. Most types have internal flexible bones that help improve posture and prevent garment roll-up.
The difference between a latex waist trainer and flexi waist trainer:
- Latex waist trainer – This is usually thicker and sturdier, thus it provides more shape. Since it’s longer in length, it’s more suitable for women with longer upper bodies. If you need to move around or bend a lot, this won’t be a great option for you because it restricts movement.
- Flexi waist trainer – It’s ideal for daily wear and workouts because it’s more elastic. However, it’s still tight enough that it compresses your waist area well.
The difference between a waist trainer cincher and full under-bust corset:
- Waist trainer cincher – The main purpose of a waist trainer cincher is to burn inches off your waistline slowly. It’s tight enough to instantly reshape your body, but without rearranging your internal organs in the process. This is ideal to use for exercising because it’s more comfortable and allows greater mobility than a full under-bust corset.
- Full under-bust corset – A full under-bust corset is a tightly fitting undergarment that shapes and supports from below your chest to your hips. Compared to a waist trainer cincher, it’s able to produce a significant and semi-permanent reduction of your waistline, which could even cause your internal organs to shift. This is good for women who have a long upper body.
The Pros and Cons of a Waist Trainer
- It will give you a curvy figure in just a few minutes. As a result, you’re more confident and motivated to diet and exercise.
- It helps you lose weight by suppressing your appetite and making you sweat. If combined with the correc diet and exercise, it will help you achieve a slimmer waistline safely and fast.
- It promotes good posture and provides back support. A bad posture will cause different complications, such as a slipped disc, poor blood circulation, and back and neck pain.
- The shape of your body will go back to its normal shape once you take it off.
- If it’s too tight, it could cause heartburn, breathing problems, and even rib damage.
- Some of these waist trainers are not advisable to wear during exercise because they restrict your movements and ability to take deep breaths.
- Long-term use could be a little dangerous to your health.
Best Waist Trainer Reviews
This waist trainer from YIANNA is perfect for women of different body shapes. It’s available in 10 sizes, from extra small (XS) to 6X-large. It has a long band height to accommodate women with longer upper bodies or to provide fuller coverage.
It’s made up of three layers of fabric: the mid layer is 100% natural latex, the inner lining is 96% cotton and 4% spandex, and the outer layer is 80% nylon and 20% lycra and spandex. This waist trainer cincher has 9 durable and flexible spiral bones that provide full support and mobility. Its hook-and-eye closures have 3 rows to allow you to keep a tight fit as you keep losing inches from your waist.
- If you’re on the heavier side, this is the perfect waist cincher for you. It doesn’t roll down or cut into the skin, and it allows you to sit or bend without much effort.
- For the price, it’s a good quality waist cincher. The material is sturdy, comfortable, and thick.
- It helps correct your posture, which makes you look leaner and taller.
- You can’t workout wearing this, unless you want to hurt yourself.
- There were a few complaints about defective hooks and zippers.
The Squeem “Perfect Waist” cincher is slimming yet comfortable. It perfectly shrinks your waistline while moderately lifting your breasts to give you that sexy hourglass figure. Squeem’s Intelligent Fabric technlology hugs your curves comfortably with the help of its triple-filtered cotton lining. It’s discreet, so you can wear it with your off-the-shoulder or strapless dresses and tops without others noticing.
Women of all sizes can take advantage of the Squeem “Perfect Waist” cincher. It offers a wide range of sizes, from extra small to 5X-large.
- Some say this “forced” their body to lose a few pounds, specifically around their midsection.
- It does a great job of flattening the midsection. It’s perfect for women who want to conceal or flatten their post-baby bump.
- It costs higher, but the quality of this product is very good.
- Some find the length too long for their body. As long as you take the correct measurement, I believe this won’t be a major problem.
- Others can see the hook-and-eye closures through the front of their dresses or tank tops. That’s why they thought twice of wearing it in public.
- The straps tend to bunch up in the back. Adjusting them doesn’t seem to work.
With its soft cotton fabric (inner layer) and flexible internal boning, the Ann Chery Faja Deportiva is comfortable enough to use for your workouts. It has a latex outer layer that gives your body better shape, while its front and back internal boning provides full support and ultra-high compression. It has two rows of hook-and-eye closures that allow you to adjust this cincher as you shave inches off your waist.
- Some women claim that their waist shrunk by almost 2 inches just a few days of using the Ann Chery Faja Deportiva cincher. Try using this when you jog and see how many inches you shave off from your waistline after a few weeks.
- It’s comfortable, but it’s still tight enough to keep everything in place. You can wear this for hours, probably around 6 hours daily, without feeling any discomfort.
- The construction feels sturdy.
- It makes you sweat.
- It smells like gasoline, which will most probably go away after repeated use.
- You may have to wear a shapewear garment to prevent spilling of excess back fat.
- It’s not ideal to use for exercises that require more body flexibility, like yoga. This is probably best for weightlifting or cardio workouts.
The Lush Moda waist trainer cincher is suitable for everyday use and during your workouts. It’s comfortable to wear because of its flexible boning and stretchy fabric. Its internal boning offers full support while ensuring the garment stays in place. It has three rows of hook-and-eye closures, which you can adjust as your midsection shrinks. It’s able to stay up to give your breasts that additional lift.
- It’s durable and thick.
- It makes your breasts look bigger and, as a shapewear, it makes your body look great.
- It’s a long waist cincher, so it squeezes in everything. This is perfect for women who just delivered a baby or have undergone a c-section.
- It’s an inexpensive waist cincher, but it’s still a quality product and does what it’s supposed to do.
- It helps with maintaining a good posture.
- It becomes uncomfortable to wear when you’re sitting for prolonged periods.
- It doesn’t seem to allow the wearer to sit or bend over fully without feeling uncomfortable.
- You might have a hard time putting this on the first few times you use it.
If you want to shrink your waist size by up to 5 inches, the Lover-Beauty waist training cincher is an ideal option for you. And as you start losing weight, you can adjust its 3 rows of hook-and-eye closures to ensure it fits your body perfectly. The Lover-Beauty waist training cincher has back and front spiral steel bones that provide the necessary stiffness to maintain good posture.
The manufacturer used 100% latex, 96% cotton, and 4% spandex for this cincher. It’s available in 11 sizes (2X-small to 6x-large) and 13 colors.
- It’s worth the price because of its quality materials. The exterior material resembles a wetsuit, but it’s not sticky when touched.
- It feels and looks good. It gives your body a nice curve, which most consumers love.
- It’s comfortable and feels smooth.
- It’s tight enough, but it doesn’t restrict your breathing.
- Putting it on is a bit difficult, which is quite normal for most waist trainers. Some consumers recommend starting from the bottom hook, and then work your way up.
- If you have sensitive skin, you might want to wear a mesh-ventilated shapwear under it to prevent skin irritation.
The 2021 Anne Chery Latex Waist Trainer gives you that hourglass waistline while allowing you to breathe freely. It has 3 levels of hook closures to allow you to adjust this cincher to fit the shape of your body perfectly. This is suitable as a daily wear, for exercising, and for recovering your pre-pregnancy waistline.
The outer layer of this cincher is made from latex (outer layer), while the inner layer is made from cotton. It’s available in 7 sizes, ranging from extra small to 3X-large.
- It helps you look great in any outfit.
- It’s tight, but it still gives enough room for you to move comfortably.
- The inner fabric is non-irritating to the skin.
- It helps straighten your body posture.
- It’s not suitable to wear when you’re working out, although some say the opposite.
- It’s a little tricky to put on at first.
- It may take some time for you to get used to the smell of latex.
The success of a waist trainer will highly depend on the correct fitting. Before you buy one, make sure to get your exact waist measurement with a tape and follow the manufacturer’s sizing chart in order not to waste your time and money. A good rule of thumb is to go one size up.
But, let’s be realistic. Wearing a waist trainer alone will not help you lose significant weight. You have to combine it with the right diet, exercise, and lifestyle habits. Always remember that the waist trainers are only additions to your weight loss plan. Check out below for tips to lose waist fat.
How to lose belly fat and love handles without starving yourself or breaking your back from exercising? Getting rid of waistline fat is not an easy feat, but it doesn’t mean you can’t do anything about it. Here are numerous valuable tips on how to lose waist fat naturally and safely.
Body fats are not enemies. You need them for a variety of biological processes. It’s completely normal to have a certain amount of fats around your waist. Of course, anything in excess is bad. Too much waist fat could cause major health issues, like certain cancers, type 2 diabetes, heart ailments, dementia, and high blood pressure.
Why is Waist Fat Hard to Lose?
There are different reasons why it’s so hard to lose. It could be because of many reasons:
- You’re doing the wrong exercises.
- You’re suffering from a certain illness, like polycystic ovary syndrome.
- Your hormones caused your metabolism to go whack.
- You suffer from chronic stress.
- It’s in your genes.
- Or, you’re just getting old.
One way of knowing if you have excessive amount of waist fat is to measure your waist size using a measuring tape. If you’re a woman, your waistline shouldn’t exceed 35 inches. For men, it shouldn’t be more than 40 inches.
If your waist size is more than 35 or 40 inches, here are some simple dietary, exercise, and lifestyle tips that you can include in your current weight loss plan.
Tips to Lose Waist Fat
1. Catch more Sleep
How many hours of sleep do you get each night? According to the National Sleep Foundation, adults (26 to 64 years old) should sleep at least 7 to 9 hours per night. Research shows that women who get 5 hours or less of nighttime sleep have a higher risk of becoming obese than those who slept for 7 hours. 
Chronic sleep deprivation causes you to pack on weight, including in the waist area, for several reasons:
- Lack of sleep causes low energy levels and daytime sleepiness. For these reasons, you might be too tired to do any physical activities, like exercising.
- Also, poor sleep quality or quantity lowers your appetite-suppressing hormone (leptin), which your body usually produces in great numbers during nighttime, and increases your hunger hormone (ghrelin). Aside from making you feel hungrier, this imbalance in your hormones makes you reach for sweet, carb-loaded, and salty foods—all of which contribute to fat gain if you eat them in excess.
Note: It’s not just the number of hours. The quality of your sleep is also an important consideration.
2. Find different ways to manage your stress
Short-term stress causes your brain to release an appetite-suppressing hormone called the corticotropin-releasing hormone. It also tells your adrenal glands, which sits on top of your kidneys, to produce adrenaline (also called epinephrine). This hormone triggers your “fight or flight” response, which temporarily stops hunger.
However, it’s another story if you feel overwhelming stress for prolonged periods. Your adrenal glands will go against you by releasing another hormone called cortisol, which causes “stress eating.” Unfortunately, when people are stress eating, they usually reach for unhealthy foods, like those rich in sugar, carbs, or fat. Other studies suggest that ghrelin, a.k.a. the hunger hormone, might also play a role.
Another negative effect of having high levels of cortisol is it causes your body to go on starvation mode, so it accumulates fats from the foods you eat and other parts of your body. Then, it transfers them to your belly area. Excess corticol also slows down your metabolism as a compensatory mechanism in order to provide enough blood sugar (glucose) when you’re dealing with a particular stressor.
3. Switch to high-intensity interval training
Study shows that high-intensity interval training (HIIT) is effective in burning fats around the belly area.  HIIT involves short bursts of intense exercise (between 6 seconds and 4 minutes) then followed by a recovery period of different duration. You could experiment with various exercises for this type of physical training, like power lifting, elliptical training, rope battling, sprints, jumping jacks, burpees, and so on.
Generally, obese people have low levels of human growth hormone (HGH). This hormone is supposed to fight obesity, particularly the fats around your abdominal area, by interfering with fat accumulation (lipogenesis) and the breakdown of stored lipid (or fat in layman’s term).
You can get human growth hormone in injection, pill, and powder forms, but these often have side effects and other health hazards. This is where HIIT comes in handy. Just 10 minutes of HIIT will already help boost the amount of HGH in your blood. 
4. Enjoy healthy fats in moderation
Truth: Not all fats are bad for your health or waistline — if you eat them in moderation.
A research on humans from the Uppsala University was first to prove that the fat in the foods we eat doesn’t only influence cholesterol levels and our risk for heart ailments, but it also determines where it’s going to be stored in our bodies. Researchers also found out that polyunsaturated fat increases muscle mass and forms less body fat, while saturated fat does the complete opposite. 
Plant-based oils, such as corn oil, sunflower oil, and soybean oil, are rich sources of polyunsaturated fat. Salmon, trout, herring, mackerel, and other fishes with omega-3 acids are also good sources of polyunsaturated fat.
Meanwhile, some sources of saturated fat are animal fats, fish oils (sardine), whip cream, desiccated coconut, baking chocolate, processed meat, poultry with skin, cheese, and hydrogenated oils (palm oil and corn oil).
5. Dark chocolates could help you lose weight
Now, you have a reason to indulge in dark chocolates before and after lunch and dinner. But before you do that, know that not all have a fat-busting effect. Don’t eat dark chocolates that contain 10 grams or more of sugar and less than 80% cocoa.
Aside from their flavonoids and other healthy nutrients, chocolates containing high amounts of cocoa (at least 81%) contain waist-whittling fats. These healthy fats slow down the absorption of sugar in your bloodstream, which prevents insulin spike. An insulin spike, which is the rapid rise and fall of insulin levels, causes the body to stop burning fat for energy and make you hungry again after several hours.
High-cocoa chocolates speed up weight loss and stop the yo-yo effect associated with it, according to a study published in the Internal Archives of Medicine.  Researchers found out that the group that followed a low-carb plus dark chocolate (42 grams) daily diet didn’t only lose 10% more weight than the strict low-carb group, but they also experienced steady weight loss and better sleep and well-being.
6. Try doing resistance training and aerobics
If HIIT doesn’t work, try combining aerobics and resistance training. Researchers suggest that it’s effective against abdominal fat. In one study, obese women performed resistance training on Monday, Wednesday, and Friday. They did aerobics on Tuesday, Thursday, and Saturday. By the end of their study, they found out that the aerobics-resistance training group lost more abdominal fat compared to the aerobics only group. 
Resistance training involves moving your limbs against an external resistance to burn off more calories and develop muscles. This resistance could be provided by your body weight, gravity, free weights (e.g. barbells, dumbbells, and kettlebells), and weight machines (e.g. bench press, shoulder press, and seated leg press).
An aerobic exercise is a form of moderate-intensity physical activity that elevates your heart rate and breathing and lets you maintain that level of activity for prolonged periods. Aerobic simply means “with oxygen” or “in the presence of oxygen.” Examples of aerobic exercises are jogging, swimming, running, mountain biking, jumping, rope, and even climbing the stairs.
7. Use smaller dinner plates
The size of your dinner plate will directly affect your portion control, which will have an impact on your general health, weight, and body fat percentage. As the size of your dinner plate increases, the amount of food you eat will also increase. Just imagine. The average size of dinner plates many years ago is 7 to 9 inches. Now, the modern dinner plate is around 11 to 12 inches across.
In order to control your portion size, use a smaller plate. Try a salad plate (7 to 9 inches) instead of the usual dinner plate. Research shows that exchanging a 12-inch plate for a 10-inch plate will help you eat less by at least 22%. 
It’s not just the size of your dinner plate, though. The amount of food you placed on your table can also influence the amount of food you eat. The more food you place in front of you, the more food you’ll gobble up—regardless if you’re hungry or not. 
Remember: Plan your meals properly. Downsize everything, from your dinner plate down to your coffee mugs, cups, and glasses.
8. Don’t skip your meals
You may think it would help you lose weight because of your low caloric intake, but it will only backfire on you. A study shows that skipping meals increases accumulation of fat around the belly area. 
The researchers divided their mice test subjects into two groups. Group 1 was snacking throughout the day, while group 2 ate only once every 24 hours.
Researchers noticed that the restricted diet group would usually gorge on their daily food allotment. And even though they stopped following a restricted diet, they would still overeat. Worse, they developed insulin resistance in their livers. As a result, more glucose (sugar) is available in the blood, which ends up being stored as fat in the mice’s midsection.
While the study involves mice, it still supports the notion that skipping meals will lead to fat gain instead of fat loss. So, if you want to lose weight, eat small meals throughout the day and avoid skipping important meals of the day.
9. Check with your doctor if you have vitamin D deficiency
It could be the reason you’re gaining fat instead of burning it. If you have vitamin D deficiency, supplementation could be helpful. That’s what a recent study suggests. In this study, researchers divided 400 overweight or obese adults into three groups: the no supplement group, the group who took 25,000 IU of vitamin D per month, and the group who took 100,000 IU of vitamin D per month. 
So, who lost more weight? Those who took vitamin D were able to decrease their weight and waistline, but these effects were greater on those who took 100,000 IU of vitamin D. Researchers came into the conclusion that vitamin D supplements help reduce weight and enhance the beneficial effects of a low-calorie diet.
If you suspect you have this condition, you can go to your doctor and submit yourself to a 25-hydroxy vitamin D test, which determines how much of this vitamin you have in your blood and the severity of your deficiency. Never self-diagnose and self-medicate.
Here are other ways to get your supply of vitamin D:
- Bathe in the sun at least for up to 25 minutes. If you have dark skin or live somewhere that receives less sunlight, this might not be a practical option for you.
- Fill your diet with adequate amounts of vitamin D-rich foods, such as fatty fish, egg yolks, fortified cereal, beef liver, fortified milk, and mushrooms grown in ultraviolet light.
- If you have a higher risk for vitamin D deficiency, you might benefit from using UV-emitting lamps or bulbs.
There are no shortcuts when it comes to trimming your excess waist fat. Whether you like it or not, you need to eat right and perform regular exercises. Find out what best suits your unique needs and weight loss goals. Whatever you end up choosing, be consistent in your efforts. Hire a professional trainer if you really don’t know what to do.