Currently, excess body fat is a number one health problem for millions upon millions of people all over the world. Some wish to remove unwanted pounds to improve their health status and prevent diseases, while others are focused on improving their looks to be more attractive and feel more confident. Those who want to get rid of excess inches around their waist , often want to do it fast and with minimum effort. There is one particular method which claims to significantly simplify the process of weight loss and help you to make your waist thin. In this article you will find out about the risks and benefits of what is known as the waist training workout. Read on!
What is the waist training workout?
The waist training workout is one of the methods to lose excess inches around your waist, and is gaining popularity among a growing number of people. The premise of the waist training workout is that you should wear a waist trainer while performing physical exercises, as well as throughout the day. If you have never seen a waist trainer, it is basically a special corset used for weight loss. It works by stimulating thermal activity around your core.
The supporters of the waist training workout claim that the waist trainer works to burn more body fat around your belly, and some of them suggest that it helps one to eat less and even squeezes water weight out of your belly. Many women wear this trainer while performing cardio workouts, planks, squats, deadlifts, lunges and other exercises.
There are certain rules to stick to:
- Wear a thin tank top underneath the waist trainer. It will absorb sweat, and prevent acne on your body.
- You shouldn’t wear it during high-intensity cardio training sessions. The trainer condenses your organs and this is unacceptable during this type of exercise. With a trainer around your waist it is too hard for you to take deep breaths. This misuse can cause you to lose breath and even pass out.
- Avoid wearing the trainer while performing core workouts lying on the ground, because your mobility will be severely limited. Exercises done in this manner won’t bring you your desired effects and could be absolutely useless.
- Choose a high-quality trainer, one that is suitable for your body.
- Those who promote this method claim that it is necessary to wear the trainer for a minimum of 8 hours daily. The maximum is 12 hours.
- Let your body get used to a new regimen. You can start by wearing the corset for just an hour a day and then gradually increase the amount of time by adding an hour daily after that.
Is the waist training workout effective?
The waist training workout is a quite popular way to create a waistline that is hourglass shaped. Many women even wear the corset on a regular basis without performing exercises. The effectiveness of this practice however, has no scientific backing. In fact it may stop you from reaching the desired effect. In order to peel off your belly fat and get a perfect waistline your core muscles must be active and toned. They should be in use while you are standing, walking, running or doing any other activity. By wearing a waist trainer you are actually causing them to relax and cease proper functioning, so over time they become significantly weaker. Weak core muscles not only affect your body shape, but also can lead to injuries.
Another thing to consider is that training with a waist trainer is unlikely to bring you any benefits. It inhibits muscle activation and restricts your body from performing the workouts properly. A tight trainer around your core also restricts the movements of your rib cage and in this way limits lung capacity. This means that it is much harder for you to breathe.
This is why wearing a corset is most suitable only for some special occasions. You can wear it for a couple of hours to look more gorgeous and feel more confident. However, if you want to get long-term results, make your body perfectly shaped and stay healthy, you need a different approach to weight loss.
How to trim unwanted inches from your waistline?
For all people who want to lose weight, become healthy and bursting with energy, there is only one reputable method – the combination of regular workouts and healthy eating habits. If you are just looking for ways to trim off excess inches from your waist, the recommendations are still the same. Although you won’t be able to spot reduce your body fat, this method will help you to slim down in general and in this way get desired results.
Cardio as a waist training workout
Today there is an extremely wide range of workouts for different muscle groups. To trim off unwanted inches from your waist, you should combine cardio training sessions and special exercises to target your core muscles. Here is a list of the most effective cardio workouts that will help to get rid of belly fat:
This is one of the most widespread types of cardio exercises. It requires zero equipment and you can perform it when it is comfortable for you. Running even for 5-10 minutes a day brings numerous health benefits and significantly lowers your cardiovascular mortality risk (5) . In addition, this cardio routine will help you to tone the entire body and improve your mood. If you have never tried running before, you can do so by starting with a fast walk and then gradually increase physical load.
You can ride your bicycle in a park, even use it as a way to get to your work. Some people also use the treadmill at the gym. Cycling has many benefits for your body, such as increasing bone density and building muscles (8).
This is another whole-body workout, which helps one to lose weight and build cardiovascular strength. It is safe even for pregnant women and contributes to your overall mental and physical health (6).
As it was mentioned above, cardio workouts should be combined with exercises for your core. To perform them you’ll need a mat, a dumbbell and a pair of nice shoes. Here is the list of the most popular and effective core exercises:
Side plank and oblique twist
Start in a side right-plank position. Your right forearm should be on the mat, your left hand holding a dumbbell on the mat in front of you. Now raise your left arm overhead, keeping the dumbbell as close to your body as you can. Make sure to engage your core in order to perform the exercise correctly and avoid injuries. Then carefully lower the dumbbell back down and twist it under your torso. Get back to the starting position. Perform 15 reps for each side.
Lie down on your back. Extend your arms and legs out to the sides. Now lift your legs and arms off the mat to bring your knees into your chest. Hold your knees so that your shoulders are lifted from the mat. Make sure to engage your core while performing the exercise. Slowly and carefully return to the starting position. Perform 15 reps.
Lie down on your back and bend your knees with your feet flat on the mat. Place your feet a little wider apart than shoulder width. Your arms should be extended down by the side of your body, palms facing in. Now crunch your torso to the right so you can touch your right heel with your right hand fingers. Make a 1-second pause and perform the same move on your left side. Perform 15 reps for each side.
Oblique “V” crunches
Lie down on your right side with your right hand extended on the mat for balance. Use your left hand to support your head. Keep your legs straight together on the floor. Now raise your legs together as you bring your torso upwards as though you’re trying to form a sideways ‘V’. Hold briefly then slowly go back to the starting position. Do 8 reps for each side.
Lie down on the mat on your right side. Place your legs together. Put your right hand on your side, wrapping your waist and use your left hand to support your head. Make sure your left elbow points towards the ceiling. Now simultaneously draw your feet (legs together) and upper body as a closing ‘V’. Both upper and lower halves of the body should remain straight. Make sure to engage your oblique muscles. At the nearest point, hold for a 1-second pause and then return to the starting position, but not letting your shoulders and feet touch the mat. Do 15 reps for each side.
Stick to a healthy diet
As for nutritional support, a healthy diet is one of the primary adjustments you should consider incorporating into your daily lifestyle. Unhealthy eating habits lead to obesity and other medical conditions, including heart disease, diabetes, osteoporosis and more (4). The foods you eat can significantly help you transform your body entirely. If your goal is to make your waist slim, your diet should include more plant-based foods. Protein and healthy fats are important for the proper functioning of your body (1). Your daily meal plan should include:
- Lean protein (lean cuts of red meat, poultry, fish, legumes and more)
- Vegetables (for example, broccoli, carrots, leafy greens and more)
- Fruits (various berries, bananas, avocados, apples and more)
- Low-fat dairy
- Whole grains (oats, brown rice, quinoa and more)
- Healthy fats (for example, nuts, seeds, olive oil)
Of course, it is also vital to avoid foods high in saturated fats and foods with added sugar.
Another crucial habit is drinking necessary amounts of water. You probably already know how water contributes to your weight loss, flushes toxins out of your body, helps to regulate body temperature, supports health and beauty of your skin and more. Women should drink about 11.5 cups (2.7 liters), and men about – 15.5 cups (3.7 liters) of fluids per day (2, 9). You may have heard that sleep deprivation and poor quality sleep can cause unwanted inches around your waist (7). If you have similar troubles it is critical to remedy the situation and sleep 7-9 hours every night (3).
In conclusion, an hourglass waistline is not an unachievable goal. By altering your regular lifestyle to a healthier one and by using the above listed recommendations, you’ll not only reach your fitness goal, but also improve your overall health and wellbeing as well. If you prefer to try the waist training workout, make sure to consult a health professional before starting in order to avoid injuries and other consequences for your health.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Belly fat in women: Taking — and keeping — it off (2019, mayoclinic.org)
- Fifteen benefits of drinking water (2018, medicalnewstoday.com)
- How Much Sleep Do We Really Need? (n.d., sleepfoundation.org)
- Importance of good nutrition (2017, hhs.gov)
- Leisure-Time Running Reduces All-Cause and Cardiovascular MortalityRisk (2014, ncbi.nlm.nih.gov)
- Physical and mental benefits of swimming (2018, medicalnewstoday.com)
- The role of sleep duration in the regulation of energy balance: effects on energy intakes and expenditure (2013, ncbi.nlm.nih.gov)
- The top 5 benefits of cycling (2016, health.harvard.edu)
- Water: How much should you drink every day? (2017, mayoclinic.org)