Here’s a question I receive nearly every day:
“My natural waist is 30 inches, and I just started waist training. How long will it take to see real results, and obtain a natural 24 inch waist?”
Of course, the exact wording, the numbers, and the goals all vary slightly from person to person. But I will tell you what I tell all of them – and you will not be happy:
I DON’T KNOW. And unfortunately, neither can anyone else. If someone claims that they CAN give you a specific duration of time that you will achieve your waist training goal, they are flat out lying.
If you look at these Before / After Waist Training examples, you will see that people have achieved all kinds of results, in all different durations. Some saw a marked difference in three months, while others achieved less dramatic results over two years. It’s different for everyone.
WHY is this?
The (semi)permanent results of waist training is dependent on a number of factors, including your body’s current state and your genetic pre-disposition, the quality of your corset and its compatibility with your body, and the way you train in your corset. Let’s break those down in further detail:
Factor #1: Your body type and current body stats
Your Body Fat
- Adipose tissue can immediately compress down a lot more than muscle in a corset, but it also bounces back when you remove the corset. Some with a high body fat % are able to cinch down 10 inches in the waist, while someone with very low body fat may only be able to cinch down 2-3 inches.
- Weight distribution also plays a role. Do you tend to carry more weight in your belly, or do you carry more weight on your hips and thighs? If you do carry weight in your belly, do you have a lot of visceral fat or subcutaneous fat? Subcutaneous fat sits under the skin but above the muscle, and makes your skin soft and malleable. Visceral fat is the more ‘dangerous’ fat that sits under your abdominal muscle, between your organs. Someone with more subcutaneous fat (even over their tummy) will probably have an easier time lacing down than someone with visceral body fat.
Your Muscle Tone
- Very toned, dense muscles may be more difficult to cinch down compared to less toned muscles, BUT if you time your workouts well, you can actually use your resistance exercise regimen to your advantage in waist training to change the morphology of your oblique muscles and have them almost “grow” into the hourglass shape encouraged by the corset. Also, once you get to higher reductions, you have to “stretch” those side muscles, and also the tendons and ligaments. Some people’s bodies seem to more readily accommodate to this than other people’s bodies.
Your Skeletal Frame
- Do you have wider ribcage or smaller ribcage? Are your ribs flexible and are you able to accommodate corsets with a conical ribcage easily, or is your ribcage very inflexible and difficult to move? Those who are easily able to train their ribs are likely to see faster waist training results than those whose ribs are very rigid. My article on the corset’s effect on the skeleton goes into more detail about this.
Your Age
- More mature waist trainers have bones that are not only less dense, but less malleable compared to younger trainers. For more information on how age can affect your corseting, see my article on waist training and age restrictions.
Your Organs
- When you look at human anatomy in a textbook, you’re seeing a general “average” of the size and orientation of organs. But not everyone’s organs look like that! Some people have larger organs, some have smaller organs. Even the position and orientation of organs can very slightly differ between individuals, and that small variation might make a huge difference in how well your body can accommodate the restriction of a corset. For further information, see my article on corsets and organs.
Your Water Retention
- What’s your water content like? If you are often bloated or have water retention, either due to your lifestyle or because of a medical condition, you not only won’t be able to lace down as much or as readily, but you have more of that “temporary squish” to you as opposed to contributing to that “long term training”.
Whether You’ve Been Pregnant Before
- Have you had a baby before or not? While this point is a bit more anecdotal, it seems that mothers are (on average) able to lace down more readily/ more comfortably/ to higher reductions compared to nulliparous women. Maybe this has to do with the fact that the baby had moved around a woman’s organs (especially in the final trimester), or the relaxin in your system during pregnancy had stretched out some tendons and ligaments already, or the woman was already accustomed to the feeling of restriction or breathing higher up in the chest, so she may be psychologically more comfortable with the feeling of being corseted. Read more about corsets after childbirth.
Factor #2: Your Corset
Proper Fit
- Is your corset comfortable? Does your corset fit you properly: when you lace down, does it reduce only the waist, and is it lying flat and gently supporting your upper ribcage and your hip area? Is your corset gap straight or uneven? Or is the corset overall not curvy enough: and is it giving you muffin top, pinching your hips or causing any lower tummy pooch to spill out underneath? A well-fitting corset is not only more effective at shaping, but it’s also much more comfortable, so you’ll be encouraged to wear it longer and more often.
Strength
- Is the corset strong? Does it hold up to the tension without buckling? Are the seams securely stitched? Are the bones creating a proper scaffold and not digging into your body? Are the grommets holding in? Having to put your training on hold – not because you want to, but because your corset breaks every 2 months and you have to replace it – is not cost effective and it’s not time-effective. If you’re in this for the long haul, invest in something strong and custom. See my article on Waist Training vs Tight Lacing, which also covers different requirements of a suitable corset for each.
Silhouette
- Is the corset the right silhouette to do the right job? If you want to train your ribcage, you might need a conical ribcage corset, which gradually tapers down and increases the pressure on the lower ribcage. A corset with a mild silhouette or with a corset with a rounded ribcage will give you a different effect. Be sure that the corset you are using is designed to do for you what you want. You can’t force a round peg through a square hole and expect a triangle to come out.
Factor #3: Your Lifestyle Habits and Training Methods
Supplementary Exercise
- Are you exercising alongside your waist training? Adding or increasing core resistance training can help you see results faster by encouraging your muscles to “heal” in a certain way. Even if you have no intention of losing weight (you only use a corset to see a change in your silhouette), exercise is still important! If you don’t add some core resistance training, your torso may see some shaping from the corset, but it may be squishy and complacent, and not hold that hourglass shape as well as if you were combining it with resistance training.
Eating
- Are you eating clean? Are you getting enough fiber so that you stay regular when corseting? Are you avoiding foods that you know can cause bloating or discomfort in your corset? Are you having regular small balanced meals, or are you the type to fast and then feast? Corseting over a large meal can be uncomfortable and difficult, and the quality of that meal also counts. You don’t necessarily need a specific diet for waist training, but eating sensibly goes a long way.
Drinking
- Are you staying hydrated? Are you getting a lot of clean water or tea? Are you keeping your electrolytes balanced (this ties in with water retention). Are you watching your blood pressure (which relates to your blood volume)? Do you take in a lot of caffeine or other diuretics, and are you making sure that your water intake balances that out?
Duration of your corset wear (and reduction)
- To get the best results in a corset, you have to use it. What method of waist training are you using? There is Romantasy’s “Roller Coaster” method, and there is the Contour Corsets “Cycle” Method (see the differences between the two waist training methods). Some people use a combination of both, or they may try a different method altogether. Some people consider waist training as wearing their corset only 8 hours a day while they’re out working. Others waist train by only wearing a corset to bed at night. Some people wear their corsets 12 or 16 hours a day, and a few very dedicated ones wear their corset 23 hours a day.
- The body responds best to consistency – for reasons I’ll explain in an upcoming article, you’ll probably see more results (and more comfortably!) if you wear a corset at a light or moderate reduction for long hours, as opposed to tightlacing or overlacing your corset for an hour and then not wearing it again for a few days.
Let’s use an infomercial exercise program as a metaphor for waist training expectations. Many exercise programs say that you CAN lose UP TO 20 lbs per month (as an example), but read the small print and you find that these results are not typical. Many of these programs are also backed up with a guarantee that with proper compliance to the program, you will see some kind of result (often within 60 or 90 days) or your money back.
But you will notice that they do not guarantee a certain number of inches lost, because people have different bodies, different fitness levels, different levels of compliance. It’s the same with a waist training program.
Ann Grogan (of Romantasy) offers the only corset training program I currently know of – in her some 25 years of working with waist trainers and 14 years officially coaching, she is able to confidently say that with her 3-month waist training program, you’re likely to see some noticable results in your natural waist with proper compliance to the program (the program covers a lot of factors: the type of corset you’re using, the reduction, the hours, the foods you eat, the exercises you do, etc). But since each program is personalized based on goals, each person’s compliance is different and each person’s body accommodates their corset differently, it’s still very difficult to precisely predict how many inches you’ll lose, or how fast.
What I have found is the highest indicator of success is whether you actually enjoy wearing your corset and find it completely comfortable. If you practice patience, and wear your corset consistently (and ironically, not be overly attached to your end goal), you are likely to see more results over time than someone who is less patient and is only corseting for the end result. But I will cover that in another article soon.
Do you currently waist train, or did you train in the past? How long did it take you to see results? Let me know in a comment below!
Lucy, I wanted to thank you for the wealth of sensible information on your site and videos. Im one week into my waist training and Im being patient and diligent with it as you suggest. I did have some rib pain last week and realized that I was jumping the gun and lacing down too fast. Instead I decided to open it up and learn to sit comfortably for a couple hours at a time. I find after a couple hours I can bring it in an inch for another hour and Ive even slept in it for a few hours at a time on several nights. Advil helped with the initial pain/discomfort but my ribs are already changing shape and conforming. I can especially notice their new positioning while Im sitting in the car driving (without corset). After a week of taking it slow, Im sitting comfortably laced down an inch smaller than last week and I’ll keep up the slow and steady method.
As a side note, Ill add that I workout for an hour three times a week with a mix of cardio and weight training. This includes 50-100 crunches a day and pull-ups for core strength. I currently weight 140lbs at 5’5, have had two kids which stretched out my middle and ribs and am wearing a 24in corset laced to 29-28inches currently. Looking to get more of my natural hourglass shape back through waist training and exercise.
Hello, I just purchased a waist cincher. I want to just wear it at night… Will that be effective in showing results just as quickly as wearing it for 8 hours during the day? And if I only wear it at night would you suggest wearing it while also working out? I just have a very up and down job and don’t think I could tolerate wearing it during the day…. Thank you. Your site is very helpful!
Hi Holly, I know of a couple of people who only wear their corset at night and they still get results. However I never recommend working out in your corset! That can ruin the corset and possibly cause injury to you. I have a video on it here.
hi there :) been wearing my corset about two weeks now but just at night because I have a 1 and 2 year old who like to run around so I have a lot of bending and chasing. My body has already formed a new shape during the day when im not wearing it:) I sometimes do a body wrap under my corset before I sleep to detox my belly. but sometimes when I lace my corset my center of my belly is sensitive like I feel as if im poking inside my stomach? have u heard of this..should maybe I start wearing it every other night…hmmm.. :(
Hi Sammi, any kind of pain or discomfort is not normal – I would suggest loosening or removing your corset completely until that feeling goes away. I have never heard of someone doing wraps under their corset; perhaps it would be best to alternate them.
Hello, I recently purchased a CS411 from orchard corset. This is about the first week of wearing it to work and now I’m starting to wear it for longer amounts of time at work. I work sitting down and I feel like the corset moves up when I sit and is somewhat not where its supposed to be, also it’s starting to poke me in my back with the top of the corset and its very uncomfortable.
My other concern is, I have a curvy body and wide hips with a little muffin top but I’m working on that lol I feel like is making my waist smaller but is it enhancing my muffin tops?
I’m so confused, please help!
Hi Monica, if the corset is pretty loose on you still, then riding up is not unusual if you’re sitting for long periods of time. If the bones in the back of the corset are poking you, you can try to curve them gently, like I show in this video. I have not heard of muffin top becoming accentuated or permanent through use of a corset, but I can understand that it may not be flattering or comfortable – you may need a different corset that offers you more room in the ribcage.
I love This site & all the videos I was clueless before finding all this info it’s gave me confidence to try waist training so thank you :)
I have a question about a review of the restyle wide hip corset which I saw, I know you probably haven’t worn it often enough to test it properly because you own better waist training corsets but just wondering if you think it would be an effective waist trainer? or do you think it wouldn’t be as good as the expensive ones which can permanently alter the waist after lots of use? I carry my weight on my hips and thighs so Id just like to pull in my muscle and ribs I guess? I already own the restyle, it fits amazingly but just want some advice before I commit to wearing it full time, please help!
(sorry for the million questions)
Hi Anna, I spoke with the owner of Restyle and she says that the corset is suitable for training and guaranteed for 2 years. I do know 2 people who had their Restyle corset pop a seam within the first couple of wears, but they said that the repair was easy. My biggest concern is the lack of waist tape and that their sizes run large, but for the price I can’t find a curvier corset out there, and the silhouette is theoretically suitable for training the ribs as long as it retains its strength. I have a table here that outlines the “waist training friendliness” of various OTR corset brands. Cheers!
Thank you so much for your advice, the table really helps :)
Ps: maybe it’s important to make clear that is still haard to cinch down to 2 inches. Just one inch is really the standard and when I wear it to sleep I cinch down at it’s best half an inch. I’ve been doing it for three weeks (2 of which I was seasoning it). I guess the question is: is it notmal to just cinch one inch?
Hi Clara, if you can only cinch down one inch comfortably, go with that for now. It’s better to wear the corset at a comfortable level than try to force it smaller and end up hurting yourself. If you have a lot of muscle tone, this makes cinching harder. It could also be that the corset might not be the right shape for you; if your ribcage or hips are preventing the corset from closing then you may never be able to cinch down more in the waist. If your corset has a 5″ gap in the back, remember you should also see some gaping or flaring of the top and bottom edges away from your body.
Hi lucy! Before anything, thanks so much for the information, it’s just so nice and helpful! I just begun training with an orchard corset cs-426 that should close at 20 inches. When I got ut my natural waist was 26 but after the holidays I got a little weight and is now 27/27.5. The corset still seems ok. The thing is, I can usually just cinch down an inch everytime I wear it. When wearing for ling hours (more than 4), I am usually able to cinch down almost an extra inch. The corset was seasoned ok I think. Is it possible to get results cinching down so little everytime. I do have little body fat in my waist area and im 5’8. Sorry for asking questions while you already provide so much knowledge and it’s ok if you are unable to answer. Happy holidays!
Hiii please my natuaral waist size is 31.5 what corset size is good for me?as in L,M,S,Xl
Hi Abena, most genuine corsets don’t have a S/M/L system, they go by the waist size in inches. And to make things more complicated, depending on the brand and style of corset, you might fit different sizes (just like with some shoes you might need to size up or down because of the width or the arch height). I wrote up a tutorial on how to find your best corset size here, it should help.
Hello there! I am new to waist training and so far I feel I’m doing well with it, but there is one thing that concerns me. I can’t seem to find any information on this particular issue so I figured id just ask. I noticed while I have my corset on everything seemingly gets pushed downward creating a bigger then usual bell budge. What can I do to prevent that from happening as it is kind of unsightly. Also, will this belly buldge be permanent?
Hi Alysia, wearing a corset for a couple of weeks and seeing bulge, I wouldn’t be too worried about that lower pooch being permanent – but I would definitely try to find a corset that eliminates that as best as possible. It sounds like you need a longline corset to pull your tummy in, and see my video on belly ooze to make sure that your tummy is pulled UP into the corset instead of being pushed down.
Like many others, I have the muffin top problem at the back. I have a Cs 411 from Orchard Corset and just began waist training a couple of weeks ago. I wear it over night and when I’m at home because the back fat thing is too obvious for me to feel confident wearing it in public. I really want to be able to put in long hours though, so I have two questions:
First, if I have three hours is the morning and three in the evening, for example, would that be as effective as wearing it for six hours straight? (I did have someone from OC tell me that would be fine but I wanted your opinion as well)
And second, I know that it’s not a good idea to have a v shape gap in the back, but for purposes of being able to wear it out of the house if I let it out at the top to minimize the muffin top effect do you think that would damage the corset or make my training less effective?
Thank you for very much for providing all of this information. :)
Hi Elisha, it’s fine to break up your training in two sessions – but if you know that you will need to use the corset for an upcoming event where you know you can’t take it off for 6 hours (say, under a wedding dress or costume), then give yourself plenty of time to build up your tolerance, because wearing a corset for 6 hours straight is definitely more challenging for me than two sessions of 3 hours each!
I would say that if the V shape gap is more comfortable for you, then wear it that way. I would rather see an uneven gap but a comfortable and happy corseter, rather than have someone try to force the gap parallel and suffer for it. Stay comfy and safe. :)
Thank you Lucy!
Hi there, I just received my waist trainer in the mail today. It took me about 15 minutes to put it on! It was a struggle, but I did it! It’s already super comfortable and nothing is spilling out from the bottom, but my upper back fat is being pushed up! I followed the measuring steps on the website and carefully figured out my size, so I’m not sure whats going on. What should I do? Thank you in advance :)
Hi Alecia, muffin top at the back is typically caused by a corset being not only too small in the ribcage, but it can also be too short on the ribcage. For instance, my What Katie Did Baby corset had plenty of rib spring, but it ended so short on my torso that all of my back fat was unsupported, and looked worse when I wore a bra with a very tight band so it created a ring of flesh under the bra and above the corset.
Also, some people’s flesh have more of a tendency to distribute upwards (like myself) while other people tend to squish downwards (for instance, Cathie Jung). So in my custom corsets, I order a corset with a ribcage about an inch larger than my natural, uncorsetted ribcage to accommodate for this phenomenon.
Thanks for your reply! Would you recommend me purchasing the vest then? I was told great things about it and it’s great especially for women with this issue, at least until some weight is shed from working out.
A waistcoat corset might help with the backfat, but it may also cause its own issues like having the high back show through under clothing. Have you considered a sports bra or racerback bra with your corset to help control the top?