Most Effective Waist Training Exercises for Core and Back Strength

If you’ve spent any time researching waist training or talking to waist trainers, you’ll have discovered one simple truth: Waist training works. Within a few weeks of wearing a waist trainer, you’ll notice a slimmer waistline, better posture and a flatter tummy.

But it’s not all hourglass curves and unicorns. You see, in order to achieve your waistline goals successfully and safely, you need to work as well.

Of course, this is not what a lot of people want to hear. I mean, can’t you just strap on a corset and slowly but surely cinch your way to a slimmer waist?

Well, you can. But you’d be doing your body a big injustice.

Here’s why. When you wear a corset for several hours per day, the corset supports your upper body and takes the stress off your core muscles. This sounds like a good thing until you remember that by providing support, the corset is also relieving your core muscles from doing their job of holding your torso upright.

And when muscles aren’t used, they atrophy and grow weaker – which is the last thing you want to happen to your core muscles.

This potential weakening of the core is one of the most common dangers of waist training but it is also entirely avoidable.

All you have to do is spend some time doing specific exercises that strengthen the muscles in your core and back. Don’t worry, you won’t have to do a million crunches.

We’ve compiled some easy yet seriously effective core and back strength building exercises to complement your waist training. They don’t take long to do. They’re brutally effective. And they’ll keep you “hardcore” all throughout your corset training and beyond!

The Plank

The ultimate core strengthener, the plank is one of the best things you can do for your core. It’s super simple, you can do it anywhere without any props and it serves to strengthen your ab muscles and sculpt your waistline.

And it’s not just about your core – planks give your entire body a workout and help strengthen not only your abs but your back, arms, shoulders and even your glutes and hamstrings!

Planks are a must do while waist training. Try to squeeze in planks a few times each day, trying to hold the position a little longer each time. At first, you might not last even a minute but in time, you’ll be holding for one minute…and then two…and then three…and then it gets addicting.

Here’s how to do the perfect plank…

The Boat

Okay, so this one’s probably not going to be your favorite. There’s something about the Boat that makes it repulsive to even the most gung ho fitness fanatics.

Still, it’s a great core strengthener. Our tip? Try to do it in front of a mirror. That not only helps you make automatic adjustments to your posture but it’s also so transfixing to observe yourself holding the Boat that you might forget how much it hurts.

At first, just try holding the pose for 15 to 20 seconds and then gradually increase your time to one full minute. Practice slowly lying back on your back from Boat pose and then lifting yourself back up using your core. See how many you can work your way up to!

Here’s how to do the boat pose…

Standing Bicycle Crunches

It looks so simple. It’s not. But we love that it’s a core strengthening exercise you can do them anywhere without any equipment (still, you do look a little weird doing these so maybe find a private place) and you don’t have to do so many to feel the effectiveness.

Here’s a video showing how to do them…

Bird Dog

This is the McGuyver or ab exercises ’cause it has multiple functions. Not only does it strengthen your core but it also works your glutes and shoulders.

The Locust

One of the most gentle yet effective back muscle strengthener, the Locust takes some getting used to but it’s totally worth it. In a few weeks, you’ll find yourself being able to lift your chest and legs up higher and higher. So rewarding.

Here’s how to do the Locust pose…

The Bridge

Best known as a glute exercise, the Bridge does a whole lot more. For starters, it provides a lovely stretch for your chest, spine, hips and hamstrings all while strengthening your back muscles and your glutes.

Here’s how to do the perfect Bridge…

Yoga and/or Pilates

Find it difficult to motivate yourself to do core strengthening exercises on your own? Join a local yoga or pilates class. Better yet – do both.

Both yoga and pilates offer stress relief, increased flexibility and endurance as well as what all of us waist trainers need: core and back strengthening workouts.

They also come with a heap of benefits most of us wouldn’t say no to. Pilates, for example, has been shown to improve upper body and core muscle endurance. Yoga isn’t too shabby either – one study found yoga lowered body mass index in women over 45 years of age and helped regulate stress and hormone levels.

Add to that the dynamic flow aspect of yoga and pilates and it actually makes the time pass by a lot faster than simply holding a bunch of planks.

Oh, and did we mention you don’t even have to join classes to get the benefits? Here’s a great core yoga routine for beginners you can do at home…

…And a 10 minute strong core pilates workout as well…

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