• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

BOMBCHEL'S KITCHEN

Foodie with a Bootie, sharing recipes and life hacks

  • Recipes
    • Fit to Order
    • Fit Foodie Archive
  • Fitness
  • Lifehacks
  • Journal
    • Travel
  • About Me
You are here: Home / Fitness / Waist Training Tips for a Bikini Body in 2016

Waist Training Tips for a Bikini Body in 2016

December 31, 2015 by Cheryl Marquez 1 Comment

Waist Training TipsIt 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

Share:

  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Reddit (Opens in new window)
  • Click to share on Telegram (Opens in new window)
  • Click to share on WhatsApp (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • More
  • Click to email a link to a friend (Opens in new window)
  • Click to print (Opens in new window)
  • Click to share on Tumblr (Opens in new window)

Like this:

Like Loading...

Related

Filed Under: Fitness Tagged With: 14 day waist training boot camp, ann chery waist trainer, hourglass angel waist trainer, waist training, waist training tips

About Cheryl Marquez

Cheryl Marquez is an entrepreneurial digital marketing consultant and the former co-founder of Hand Things Down. When she is not jetsetting, she is obsessed with food, fitness & collaborating with amazing people. She describes her life as a constant adventure. Follow her on Twitter @cherylmarquez

Previous Post: « #TechEats Eps0: Lunch in Silicon Valley
Next Post: Green Smoothie: Apple & Kale »

Reader Interactions

Trackbacks

  1. Green Smoothie: Apple & Kale | BOMBCHEL says:
    January 4, 2016 at 4:00 pm

    […] 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. […]

    Reply

What are your thoughts?Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Let’s connect!

  • View bombchelskitchen’s profile on Facebook
  • View bombchel’s profile on Instagram
  • View cherylmarquez’s profile on Pinterest
  • View cherylmarquez’s profile on LinkedIn

Welcome

Cheryl Marquez is an entrepreneurial digital marketing consultant and the former co-founder of Hand Things Down. When she is not jetsetting, she is obsessed with food, fitness & collaborating with amazing people. She describes her life as a constant adventure. Follow her on Twitter @cherylmarquez Let's dig deeper →

Bombchel occasionally uses affiliate links. If you click around and buy a featured product, I can get a commission from the sale at no cost to you. This helps pay for gym memberships and ingredients for the meals I share with you, thanks!

Copyright © 2025 —BOMBCHEL'S KITCHEN • All rights reserved.

Genesis Framework • WordPress • Log in

%d