Exercising with a waist trainer is a very effective way to sweat a lot, burn a lot of calories, and strengthen your physique. The high-quality waist training exercise band is designed to provide compression and stimulate heat to your core for a more intense workout experience.
For best results, we recommend doing cardio and strength training for different target areas several times a week.
Here's how. Choosing the Right Waist Trainer Before you start, you want to make sure you're using a waist trainer designed for high-intensity workouts. If you're using a corset or waist that won't handle strenuous activity, you won't get the support or compression you need.
What's more, you could have an uncomfortable workout experience and damage your clothes in the process. Waist Trainer HIIT Cardio It's an effective workout that involves short, quick bursts in between short periods of rest. By raising your heart rate quickly, you can burn more fat in less time.
HIIT and lower back training are great because they're both designed to help you maximize strength quickly. Try doing one set of 4 repetitions of the following exercises in any combination you like. Do 20 seconds of full-intensity exercise and 10 seconds of low-intensity exercise, such as jogging in place.
Each set will be two minutes long. You can repeat the entire cycle for a longer workout. Be sure to do a light warm-up before you start, and cool down and stretch when you're done.
Sprints: If you have the space, run at full speed along the track for 20 seconds, jog in place, and then sprint back. You can also mark the distance you want to go based on your speed. Burpees: Squat low with your hands on the floor.
With your palms flat on the ground directly under your shoulders and your elbows straight, jump back into plank position, keeping your back flat. Jump back into the squat position and jump straight up, extending your arms. Immediately lower back into the squat and repeat.
Jumping Lunge: Step forward, but keep your feet stationary. Lower into a lunge until your front leg is at a 90-degree angle. Jump up and switch your legs so the other leg is in front, lowering into a lunge.
repeat. If you get too tired, you can cancel the jump. Jump squat: Squat down into a low squat position, keeping your back straight and weight on the balls of your feet.
Explode upward, jump upward and extend your arms. When you hit the ground, squat down and repeat. If modification is required, you can adjust how fast you squat and how often you jump.
Jumping jacks or skipping rope: Do as many and as fast as you can. Climbers: Lower to plank position. Pull one leg forward so that it is bent as far under the torso as possible, with the foot on the ground while the other leg is straightened back.
Jump slightly and switch your legs, simulating climbing a mountain. waist trainer upper body workout Do this exercise after a high-intensity HIIT workout to allow your lower body to recover. You can use dumbbells or barbells according to your preference.
These exercises work your arms, shoulders and back. Throw on your waist trainer to increase strength and remind you to keep your back straight. Do each set 2-3 times, resting for a minute or two between each set.
After 10-12 reps per set, you should lift enough weight to fatigue. Do as much exercise as possible to reach muscle fatigue. Try alternating between muscle groups.
Biceps Curl: Begin with hands on hips, bend elbows, and bring hands toward shoulders. Keep your elbows at your sides and move slowly and consciously. For variety, you can perform this exercise with your palms facing in or out.
Triceps Stretch: Lean forward with your back straight and hold a dumbbell in each hand (you can do each arm separately if desired). Overhead Press: While standing or sitting upright, place a weight on your shoulders with your hands fully extended upward. Return to shoulders and repeat.
Abdominal raises: Place weights on hips. Slowly raise them up in front of you, keeping your elbows straight. Pause when the weight is over your shoulders, then return to the starting position.
Lateral Raise: Start with dumbbells at the hips. Lift your arms straight out to the side until they are fully extended and at shoulder level. Return to the starting position.
Push-ups: You know this exercise. Get into a plank position, lower yourself and push up. Kneel down and amend.
Chest Press: Lie on the floor or a bench with your elbows out to your side, bent 90 degrees, and place a weight directly over your elbows. Extend your arms fully until the weight is directly over your chest. Return to the starting position.
Dumbbell Pullover: Still lying on your back, keep your weight directly over your chest, fully extended. Keeping your arms straight, slowly lower your hands over your head (without touching the ground). Your arms should be almost parallel to the floor.
Bring your hands back to your chest and repeat. waist trainer lower body workout Doing these exercises with weights will help you burn fat and build muscle (but you can also do them without weights). Put on a waist trainer for extra strength and sweat! Just like upper body workouts, you should do 2-3 reps per set with a minute or two of rest between sets.
And remember to alternate between muscle groups. Squat: Stand with feet shoulder-width apart and lower hips until knees are more than 90 degrees. Return to standing.
You can modify this exercise by standing with your feet apart or close together. Straight Lunge: Step forward or backward, keeping your feet stationary. Stop when your shins are parallel to the floor.
Return to standing. You can do a set one leg at a time, or alternate between two legs. Bent-knee lunge: Same as above, but step one leg back into a "bent-knee" position.
Deadlift: Stand with feet shoulder-width apart and weight on hips. Lean forward, keeping your back straight and your knees slightly bent. As you descend forward as comfortably as possible, lift back up to the starting position, engaging your core.
You can modify this exercise Bulgarian split squat: Stand with one foot and place the other on a knee-height block or step. Lower into a single-leg squat. You can do a set one leg at a time, or alternate between two legs.
Stepping: Lifting a weight by your side, stepping up an obstacle or step. take a step back. repeat.
You can do a set one leg at a time, or alternate between two legs. Calf Raise: With weights at your sides and in a comfortable standing position, slowly push up until you're standing on tiptoes. Lower slowly.
waist training cardio Schedule one day per week for cardio recovery. Go for a jog, hop on the elliptical, or even go for a brisk walk. Aim for about 30 minutes of exercise.
Waist Trainer Abs and HIIT Workout End the week with more HIIT exercises, but also some ab training. If you want to work more abs, you can shorten the HIIT portion. This way, you can maximize your calorie burn while working your core muscles.
With a waist trainer, you don't want to be doing sit-ups; try these alternatives: Bridge: 4 groups of 20 Leg lifts: 4 sets of 15 reps Plank: 3 sets of 20 Leg extension sit-ups: 3 sets of 20 Inclined jump plank: 4 sets of 20 reps Side crunch leg extension: 6 sets of 15 reps As a professional custom waist trainer manufacturer, Crazsweat welcomes you to contact us for more information about custom waist trainers.
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