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waist training how to, Waist trainer you can workout in, workout tips that work

, by Ann Schulster, 10 min reading time

To maximize the benefits of your workout, try incorporating the Hourglass Trainer into your routine. This fitness accessory can help increase thermogenesis in your body, which boosts heat production and leads to targeted burning of fat cells around your midsection. With the Hourglass Trainer, you can sweat away excess weight and achieve your fitness goals more efficiently.

 

You will need to buy cling wrap (clear plastic wrap).  to use it with some of the exercises. You cant use it will all exercises since the trainer won't allow you full movement.

 

To use it you will start by using any lotion on hand (I use aveeno oatmeal lotion-natural, no scent, doesn't cause irritation). Rub all over your midsection (whatever the Thermal trainer will cover)

   

Then grab the clear plastic wrap and cover your belly. A pretty thick layer but not too thick to the point where you can't move. 

Then after you are done applying the plastic wrap around your belly, put on your cotton camisole and finally put on the Thermal Trainer.

 

 

You will also need to buy a large exercise ball like this

 .

It will allow you to get more movement when doing your sit ups. It also doesn't hurt your back as much as doing regular sit ups. You can find these for about $20 at Walmart or Target. Make sure it comes with a pump since some don't. The last thing you want is to come home all ready to go and there is no pump in the box!

 

The first 3 days you will not do any exercises since your body will still be getting accustomed to the trainer. After 3 days or once you feel comfortable in your trainer (without too much pain) you can start doing these exercises every night. You will do these without the wrap or Thermal Trainer. 

 

After the third day of starting your waist training journey. Start doing these sit ups. You will be very sore the next day if you have never done ab workouts. So after 3 days you should be able to resume with these workout. During the days you can't do your daily ab workouts since your are so sore (it is good to allow you muscles to rest so they can heal) you will do exercises that will use the wrap and the Thermal Trainer. We'll talk about it down below, after the ab workouts.

I always tell my girls to extend their arms like she is doing for maximum results. It will burn a lot more, but more burn equals faster results remember :) Also, make sure to do the twisting sit ups like how he is doing (in video1) starting from 0:58-1:14 in the video below. These are amazing at burning and toning your obliques (sides) so you wont get that boxy shape a lot of women start developing when working out. This helps give you a more hourglass silhouette. I don't suggest using weights since it starts to add muscle to your obliques and starts giving you that boxy shape (look below) 

There is nothing wrong with this look, she's beautiful and toned but I can safely say we're all here to achieve a certain look- a smaller waist. More of an hourglass figure. If you really want to use weights then I suggest using very light weights no more than 5 lbs. 

This is the goal! When your sides start caving in a bit. This creates that look of an hourglass figure. The oblique exercises really start tightening up your sides.

 

Video 1 (Main exercises)

You must start these on the 3rd night after starting your waist training. Start with doing 30 regular sit ups without stopping (facing forward) after you have done these, rest for 30 seconds, and then do 50 twisting sit ups without stopping!  If you did them right, you will be very sore the 4th night of your waist training. Once you aren't sore any longer (should be 3 days after working out) you can resume the main exercises every night or every other night depending on how sore you are. Then incorporate the workouts in the videos below (video 1-video 6) Your ab workout everynight should be about 30 minutes-1 hr. 

 

Video 2

skip to 0:20-1:40 

 

 

 

 

  

Video 6 

Here is another similar to the exercise above

 

 Exercises using your Thermal Trainer:

You will start doing these exercises on the 4th day of your waist training journey. Apply the lotion, clear wrap, camisole, and Thermal Trainer (instructions up top). You can do these standing up or just about anywhere. You basically suck in your stomach as much as you can and hold and squeeze as hard as you can (kind of like flexing) for about 5 seconds release and repeat. Do these for about 10-15 minutes in your thermal trainer every day. If you are too sore from the above ab exercises you should still be able to do this exercise.

 

 

 

To burn fat you will need to do high intensity cardio. Especially belly fat. Using your Thermal trainer with the plastic wrap while doing high intensity cardio is crucial!  You should do about 45 minutes of high intensity cardio every other day. When your abs are too sore to do the ab workouts then you should be doing cardio. If you are already really thin and have a flat tummy and just want more of an hourglass figure then you'll be fine doing 45 minutes of a high intensity cardio once or twice a week. You will mostly want to focus on the about ab workouts and the strength training workout (videos below) for building your quads and glutes,  giving the illusion of an hourglass figure.

 

The elliptical machine is great. Set on a very high resistance to burn fat and build and tone muscle. 

The treadmill is also good, just set on a high incline.

 

 

 

Here are some good home workout for days you don't feel like going to the gym. Or you can go for a run. Just make sure you are wearing your Thermal Trainer with plastic wrap whenever you do any of these exercises.

 

Strength Training workouts ( wear Thermal Trainer with plastic wrap for these)

If you are already thin and don't have much quads or bum, you will want to do these strength training exercises twice a week( no more since your muscles need time to recover and grow). Don't be intimidated by these large machines or if this section of the gym is always full of guys. Just wear a hat and put your headphones on and don't mind anyone and focus on your workout :).These machines are great since you can do heavy weight on them. The heavier the weight the better for building muscle. Larger quads and bum make your waist look smaller therefore create the illusion of an hourglass figure. You will want to buy protein powder and have a diet high in protein and low in fat to build lean muscle while staying toned. Have a light protein shake or protein bar an hour before your workout to give you fuel for your workout. It is recommended you eat a protein rich meal with some carbs a couple hours before you workout. When you finish your workout make sure you drink a protein shake right after. It helps to bring a shaker with you to the gym with protein powder already in it so you can just add water and drink it there. You must drink your liquid protein shake almost immediately after your strength training workout up to about 45 minutes. This is when your muscles really need that protein to build muscle. If you are having a hard time staying motivated at the gym you can invest in some pre-workout to give you that extra edge at the gym. You can purchase these at any GNC, Vitamin Shoppe, and nutrition store for about $30-50. When you get home after your strength training exercise you should have a protein rich meal ( solid food). 

 

 Good ole' squats! These should be one of your main workouts while strength training. Remember more weight & low reps. This helps build muscle. You can start off with 10lbs plates on each side to get acquainted with the smith machine and doing a squat. You will want to do 3 sets of 7 reps and your 4th set should be 5reps and your 5th set should end with around 2-3 reps. If you can do 7reps very easily then you will need to add more weight until you can barely do 7 reps of that weight. Your 4th set should be more weight to the point where you can only do about 5 reps and your last set should be your maximum. This means that you can only do about 1-3 reps with that weight while almost "giving out." I suggest starting your squats on a smith machine and when you feel comfortable you can move on to doing squats on the squat rack.

 

If the smith machine looks too intimidating or you have dumbbells at home. You can start getting acquainted with squats at home with the dumbbells and then move on to doing them on the smith machine.

Here is an example of squats without the smith machine. You'll most likely start with less weight.

Lunges should also be a a main part of your strength training workout. Do about 3 sets of 5-7 reps on each leg. Remember more weight less reps. You can also start doing these with dumbbells and then move on to doing them on the smith machine when you feel more comfortable.

 

Leg Extensions and Leg Press

 These are really good for building your bum :)

These strength training exercises are good for creating an hourglass figure if you weren't born with it (along with wearing your Trainers). If you are already skinny ,have a flat tummy and want more of an hourglass figure then you really need to focus more on the ab workouts and strength training.  If you already have an hourglass figure and just want to slim down and make your waist smaller then focus more on the ab workouts and high intensity cardio. You can still do some strength training but do less weight and more reps to tone you up.

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