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!
Hello! My question is what type of corset should I wear if my muffin top spills out above my rib cage? It fits great on the bottom. If always had a small waist even after child birth. Is there an “all over” corset?
Hi Pachetta, if your corset is causing you muffin top, most likely the corset is too small in the ribcage for you. A corset with a bigger ribcage circumference and possibly also a higher back may help. If you let me know your measurements, I can recommend something for you!
Hey Lucy,
So latex waist cinchers won’t make you lose inches, only corsets do?
Thing is I love waist cinchers more but if they won’t make me lose inches then I’m waisting my money…
Hi, I was wondering is it safe to sleep in a waist trainer over night and/or while taking a nap? I was also wondering if it is important to change to a fiber diet, or any kind of diet and exercise? Next question how many hours of a day should the waist trainer be worn? Final question “once I receive my satisfaction point continue eating and exercising will that keep me from regaining my tummy fat and if not why is that?
Hi Linda, yes some people sleep in a corset overnight. I have a post on tips for sleeping in your corset. This video about corsets and your muscles also goes over some exercises that I do to keep my core strong. Corsetry is absolutely not a substitute for good nutritiion and fitness; they all go hand in hand for the most effective results. There are different types of waist training techniques, some of which require you to wear your corset 2-8 hours a day minimum, and others that encourage you to wear it all day but at varying reductions; the link above will go over the methods so you can decide on your own which one works best for your schedule. Yes, after you achieve your results, there is some maintenance involved. Just like if you stop stretching you’ll lose your flexibility, or if you stop lifting weights you’ll lose your strength – if you stop wearing your corset, you’ll lose your progress there too.
Hi I am in New Zealand- I am transgenered with the obvious problems of weight distribution, Can you help me ?? I am also 74 year,
Hello Colleen, I have a gallery of feminizing corsets which features many corset makers willing to construct a comfortable and well-fitting custom corset. I don’t sell these, but if you click on any of the pictures, it will redirect you to that specific maker’s site where you can learn more and purchase.
HEY LUCY
which one will cinch your waist more the waist cincher (latex) or the corset?
I have a waist cincher in rubber latex and I like the shape it gives me compared to the corset. Some corsets look like they give you an unnatural waist, the cincher gives you a natural curve.
Please explain between these 2
Hi Stacey, a genuine corset will have the ability to reduce your waist more than a rubber/ latex cincher, as long as it is cut and patterned to give that curve. Genuine corsets usually contain no elastic materials, so there is nothing to give, flex or stretch when you put it on. By contrast, the latex cinchers are made from elastic so the resistance from your body will cause it to stretch, and over time with regular use it will stretch out and become bigger.
Different corsets give different silhouettes, some natural and some not. I guarantee that the people who wear the unnatural-looking corsets are aware of this and are using them deliberately for a dramatic look! But if you want something with less curve and a more “modern slim” silhouette, this gallery will give you a starting place for your research.
Hi Lucy and I just wanted to say thank you so much for your helpful videos and blog and I would of been lost without them. I’m currently on my second corset that’s a ready to wear corset by orchard corset, it is the cs 411. Orchard corset has three silhouettes and I have moved from a level 1 moderate curve to a level 2 which has an enhanced curve because of my measurements and with the help of the staff at orchard corset this silhouette level and the cs411 is the best fit for me. I’m about to fully close my corset and move to my next one but recently I came across an article here http://www.thelingerieaddict.com/2015/03/corset-waist-training-myths.html and she writes that
” The Myth: The process of waist training involves constantly chasing ever-smaller corsets laced fully closed.
The Truth: Waist training doesn’t work by constantly sizing down to smaller and smaller versions of the exact same corset. To graduate to a smaller size, unless the training is accompanied by weight loss, one needs to go to a curvier corset, smaller in the waist only. This could involve changing to a different standard-fit style or maker, or having personalized or bespoke fit corsets made. The size of the lacing gap is a personal preference; 2″ is standard but 0-4″ are all acceptable based on the wearer’s size and comfort”.
Is this generally true? I don’t do excersise to loose weight but I do pilates to maintain my weight and I always thought that a waist trainer didn’t have to move up silhouette levels until they were experienced enough where the body could handle it. I love orchard corset and their corsets generally fit my body perfectly. However, orchard corset only has three silhouette levels and if I get a new corset I’ll be on level three the extreme curve. I want to get my 27inch waist down to a 25inch waist and I would need at least 2 more ready to wear corsets to accomplish my goal. So is it true that in order to see results through waist training if one doesn’t loose weight then they’ll have to keep moving up to more extreme silhouettes rather than getting smaller versions of the same corset?
Thank you Lucy and sorry for my long question
Hi Trish, the thing with sizing down with the CS-411 corset is that when you go one size down in the waist, then the ribcage and hips will also be smaller proportionally – so the waist will be 2 inches smaller, but the top and the bottom edges will also be smaller by 2 inches. If these measurements are smaller than your natural rib and hip measurements, then you may experience muffin top/ flesh spillover at the top, or you might find it restrictive on your ribs and not able to take a full breath easily. If the bottom edge of the corset are smaller than your natural hips, then you might experience a bit of pooch at the bottom or if you’re squeezing the nerves between your pelvis and the corset it can potentially cause pinching, pain and numbness. This is why when you’re ready to size down in a corset, it’s recommended that your new corset is only smaller in the waist, not smaller in the ribs or the hips (if your weight and your rib/hip measurements are stable). Yes, this will usually mean going with curvier corsets over time – but you don’t have to size down until you are ready to do so (you can comfortably close the corset you have for at least a month, to account for your cycle or natural body fluctuations).
Hi Lucy, Can you tell me which corset you are wearing in the picture from the section “Factor 2:Your corset”? Is it from Orchard Corsets? I am looking for an affordable conical shaped ribcaged corset since I want my frame to be smaller. Thank you!
Hi Jackie, I’m wearing the standard sized Victorian underbust made by Isabella Corsetry (in her Immediate Line on her website). I believe the plain black satin is not readily available but she has some raw silk fashion fabric in various colours. :)
What happenes if you stop wearing it once you get the results you want?
Hi Amy, I have another video on the (semi)permanence of waist training here. You can also see the Before/After section of my site, and read how long it took for other people to gain (and lose) their own results.
Hi my prom is in June and I just brought a wast trainer and if I wear it for these last two months and eat right and exercise should I see results?
Hi Eunique, if you exercised, ate clean and used a corset for these two months, you may be able to cinch your waist a few inches smaller – and if you wore your corset under your prom dress, you’d most definitely see a marked difference! But if you were hoping for permanent results in your natural waist, unfortunately I am not sure if 2 months would be enough time to see enough of a difference.
Hi. Thanks for the super informative article. I recently got a corset that comes right under my bust. I have a super wide ribcage. Will thill type of corset perhaps narrow it or I will need a special type. I’ve been religiously wearing it (3 weeks), and I’m not seeing much results.
Hi Rumbi, corset results can take months or even years sometimes – remember, even Ann Grogan said that 3 months may be enough time to see results, but this is with a good wearing regimen, a custom corset made for the job you need, and taking care of other factors like diet and exercise as well! Bones can take much longer to move. If you want to make your ribcage more narrow, you may need a conical corset. I have a gallery to explain what those are here.
Hi! Let me apologize if this question has already been asked. I am considering corset training. My question is: once I reach the look / shape I want, do I stop using the corset altogether or will I still need to use it to maintain my shape? If I do need to continue to use it, how often do I use it just to maintain? I’m sure it’s different for everyone but a general rule would be nice since I have no idea (does it usually need to be used only at night every night, or one day a week, or one day a month, etc?). Thank you in advance.
Hi Dawn, I just answered the same question for Pearl before you, but I’ll cut and paste the answer for your convenience: yes if you stop wearing your corset completely, your waist will slowly expand again. It may take a few months to do so. If you trained your ribcage to be smaller, then it may take longer for your waist to go back to normal – unless you get pregnant (the baby pushes out the ribcage) or you’re a swimmer, as this causes the ribs to expand. But just like with diet, weight lifting, flexibility, etc – if you don’t keep up with it, you lose the results from it. So once you reach your goal, you may not have to train as hard as you did before, but some maintenance will be required to keep your results.
Thank you. When I asked the question her question was not yet posted so I did not see it until now. I appreciate you taking the time to answer me.