It seemed like 2015 was the year of the waist trainer. You saw Kim Kardashian and Khloe Kardashian’s selfies on Instagram and wondered which waist trainers they used and if it would work for you. I got a waist training workout vest this summer and used it whenever I was walking the dog or when I was doing cardio, little did I know that wasn’t enough to get the results I wanted. It turns out there is a method to the waist training madness.
In order to get the dramatic results you see on IG, you’re going to have to wear the waist trainer for at least 10 hours per day, every day. It helps if you have one for working out and one to wear under clothes during the day. You can get away with just one if you wear a tank top under your waist trainer for the first month until you get into the habit. You will eventually have more than one as you shrink your waist, because you’ll need to buy smaller sizes, you can alternate them when you’re washing one.
WAIST TRAINING DO’S
Eat 4 smaller meals, it’s uncomfortable to eat large meals.
Drink lots of water!
Move for 60 minutes per day
Start with 30 minutes the first week to build the habit.
WAIST TRAINING TIPS
Day 1: Wear your waist trainer for 4 hours the first day. If you can’t breathe and need to take it off, you should definitely take it off, try for 4 hours the next day. It’s harder to wear the waist trainer when you’re sitting. If you’re planning to wear it at work and have the option to use a standing desk, I highly recommend that. Otherwise, wear it on a Saturday morning, go for a walk, then come home and cook breakfast and straighten up around the house. The busier you are the less you’ll be worrying about how the waist trainer feels.
Exercise: Bikini Body Mommy Challenge 4.0 – Day 3, this is about a 20 minute workout, make sure you use weights!
Day 2: Wear your waist trainer for 5 hours.
Exercise: 30 minute walk & plank hold for 30 seconds
Day 3: Wear your waist trainer for 6 hours.
Exercise: Bikini Body Mommy Challenge 4.0 – Day 5.
Day 4: Wear your waist trainer for 7 hours.
Exercise: 30 minute walk & plank hold for 30 seconds
Day 5: Wear your waist trainer for 8 hours or two 4-hour slots. Personally, it’s easier to wear it for 8 hours straight because once I take it off, I’m not going to want to put it back on.
Exercise: Bikini Body Mommy 4.0 – Day 6.
Day 6: Wear your waist trainer for 9 hours.
Exercise: 30 minute walk & plank hold for 30 seconds
Day 7: Wear your waist trainer for 10 hours.
REST DAY
Day 8: Wear your waist trainer for 10 hours.
Exercise: Bikini Body Mommy 4.0 Challenge – Day 8.
Day 9: Wear your waist trainer for 10 hours.
Exercise: 30 minute walk/jog. Warm up for 5 minutes. Walk for 3 minutes, jog for 1 minute. Repeat 5x then walk for 5 minutes to cool down.
Day 10: Wear your waist trainer for 10 hours.
Exercise: Bikini Body Mommy 4.0 Challenge – Day 10.
Day 11: Wear your waist trainer for 10 hours.
Exercise: Bikini Body Mommy 4.0 Challenge – Day 11 and walk for 30 minutes.
Day 12: Wear your waist trainer for 10 hours.
Exercise: Bikini Body Mommy 4.0 Challenge – Day 12 and plank hold for 45 seconds.
Day 13: Wear your waist trainer for 10 hours.
Exercise: Bikini Body Mommy 4.0 Challenge – Day 13 and walk for 30 minutes.
Day 14: Wear your waist trainer for 10 hours.
Exercise: Bikini Body Mommy 4.0 Challenge – Day 14 and plank hold for 45 seconds.
By day 14, you should be pretty confident in wearing your waist trainer and getting into the habit of regular exercise. You can follow the rest of the Bikini Body Mommy Challenge 4.0 on YouTube by bookmarking the playlist.
Resources:
Hourglass Angel: 14 Day Waist Training Boot Camp
Bikini Body Mommy Challenge 4.0
Stats:
Wearing an Ann Chery Workout Waist Trainer – size large
Weight: 173 lbs
Hair color: Mermaid green & blue
[…] If you were on holiday for the last two weeks of 2015, you’re probably feeling the effects of over indulging and have a handful of resolutions to get back to your previous hour glass shape. To help with that, you can check out the 14 Day Waist Training Tips for a Bikini Body in 2016. […]