Last updated on January 22nd, 2021 at 07:22 am
Waist training is the activity of wearing a corset around your midsection for hours at a time. The main goal is to create a slimmer appearance at your waist. Wearing a waist trainer during exercises can inhibit your muscles from activation and limit your lung capacity.
Your core muscles should remain active and engaged in all your daily activities. Whether you are sitting, standing, walking, etc., human movement requires core muscle activation. It’s this activation that keeps our muscles healthy and functioning. To achieve better results and for your health safety, waist train without a corset through exercises and a healthy diet.
Waist Training Exercises
There are particular exercises you can perform to get a smaller waist without a waist trainer.
Practice Forearm Plank
What You Need
- Exercise mat
What to Do
- Lay your forearms and knees on your mat while your arms are shoulder-width apart.
- Press up into a forearm plank and keep the body in one straight line.
- Hold on for 10 seconds, then rest for a few seconds. Repeat the exercise 4 or 5 times.
Check this: How to Make a Duct Tape Corset
Perform Dumbbell Side Bends
What You Need
- Set of dumbbells
It’s best if you tone your obliques to achieve a slim waist and strengthen your transverse abdominals.
- Rise straight with your feet a little wider than the hips.
- Hold a dumbbell in one hand, ensure you choose your best weight. Bend to that side and tilt the dumbbell towards your knee.
- Go back to your starting posture and repeat three sets of 10 seconds.
Do a Crunch
What You Need
- Exercise Mat
What to do
- Lean back on a mat.
- Place your feet on the floor and hip-wight apart.
- Bend your knees and place your arms across your chest.
- Contract your abs and inhale.
- Exhale and lift your upper body and ensure your head and neck remain relaxed.
- Complete 10-20 reps aiming for 3 to 5 sets.
Do a Dumbbells Pullover
What You Need
- Set of dumbbells
- Exercise mat
What to Do
- Lie safely on our back on a mat.
- Raise your arms with dumbbells in the air.
- Lift your arms over your head and return them to their position. Ensure your core is fully engaged.
- Repeat three sets of 20.
A Healthy Diet
It’s another way to achieve an hourglass figure as you do waist training without a corset. According to expert’s waist trainers cannot help achieve slim waist results for a long-term period. Because once you remove it, your body bounces back right to its standard shape. The only effective way is through diet and exercise too.
What You Need
- Fresh-fruits
- vegetables
- whole grains
- legumes
- superfoods
Replace Carbs with Fibers
The fastest and effective way to slim your waist is cutting down refined carbohydrates and using high fiber foods. Carbs make you bloat and gain weight while fiber foods clean you out. Avoid sugary foods and white flour, e.g., pasta, cookies, cakes, white bread. Eat 2-5 servings of whole grain and legumes like lentils and black beans.
Eat More Protein
Protein helps your stomach to stay full, boosts immunity, and makes your skin look healthier. The approved amount of proteins daily in your body is around 0.01303 oz per pound of bodyweight for adults. Examples of these proteins include chicken, fish, eggs.
Add Super Foods
Foods such as chia, quinoa, berries can keep you full, reduce bloating, and trims your waistline. You can add these foods to your salads, smoothies, or soups. Chia is rich in fiber and proteins, berries in fiber and antioxidants, and quinoa in fiber and proteins.
What to Use Instead of a Corset
If you don’t consider having a corset to avoid its effects or other known reasons, here are other options.
A Bustier Dress
It’s a dress with a top serving as a corset; it highlights your curves and gives your body the slim figure you desire. The dress comes in various styles, shades, and sizes.
Top Shaper
It’s a lightweight garment that you put on under your blouse or dress. The top fits under your blouse, automatically showcasing your waist and gives you attractive curves. The top has a cross pane at the back to help you achieve the right posture.
An Underwire Bra
The garment snugs your figure for a curvy look and makes your breasts firm and lifted.
Check this too: Best Push Up Sports Bra
Shape Wear Tank Top
The top is perfect and helps you look slim and fit. The top flattens your body just like a corset, but it’s more comfortable. Some of the tank tops may extend to your hips to showcase your curves as well.
Conclusion
Waist training without a corset is not only a guarantee for a slim waist but also keeps you healthy. As you exercise, you lose excess fats and stay fit too. Again, you help boost your immunity with a healthy diet and overcome other lifestyle health issues.
Remember, wearing a corset or waist trainer; you turn your core muscles entirely off. They don’t have to contract or be active because the waist trainer already supports your core. Wearing core support (a waist trainer, weight-lifting belt, etc.) for an extended period weakens your core muscles and can predispose you to future injuries.