Starting Out Waist Training: Beginners Guide To Corsets

So many girls want to achieve a more femme body shape. Almost always the focus is on making their breasts or butt bigger. Yet if they trained their waist narrower their butt and bustline would look bigger in comparison. Whenever I mention that to a girl, the question is always the same.

In order to be able to do waist training, you will need a steel-boned corset that is correctly sized to your body. There are 7 different measurements that your corset maker will need so that your corset does not cause you injury. They are Underbust, Waist, High-hip, Mid-hip, Underbust to Waist, Waist to high/mid-hip, and waist to lap (seated).

So if you are a girl that is also interested in learning about corsets and waist training you have come to the right place.

Here are some of the most important aspects of getting started in waist training with a steel-boned corset. This guide is not intended to be comprehensive, rather it will give you a good understanding as a beginner looking for a place to start.

What is waist training?

Before we start, we need to make sure that you understand the term “waist training”. 

To give you some context, waist training refers to the use of a quality steel-boned corset for the purpose of modifying the shape of your body, in either a permanent or semi-permanent manner.  This can possibly include a reduction in your waist circumference, an increase in the flexibility of your lower ribs, a redistribution of your body mass, or the ability to tolerate greater and greater reductions in your corset.

It is important to note that the discussions of waist training in this guide do not apply to fajas or elastic/latex waist cinchers. Generally, if steel boning (or synthetic whalebone) is not used in the corset, it is not suitable for the type of waist training we are discussing here.

Remember to keep in mind that you can still wear your corset without the intention of waist training.

A well-made corset can flatter your figure and look stunning as a body shaper under your clothes or offer back support, all without any long-term changes to the body.

However, waist training is different from regular corset wear and occasional tight-lacing to pull off a specific outfit or look occasionally.

Waist training is a form of body modification in the same way that body art is. Because of this, waist training must be approached carefully to be able to experience results in the safest, most effective way possible.

Serious waist training with a steel-boned corset takes a lot of patience and commitment. Do not try this if you are unwilling to invest effort, time, and financial resources.  This is not a low-cost hobby.  Functional waist training corsets can range from affordable to very expensive, but the most useful corsets for this application are usually handmade to custom measurements and are therefore never cheap.

With that being said, can you use a cheaper corset to create a more feminine figure under your clothing? Absolutely you can. What’s more, you will feel a whole lot more feminine in a corset.

Beginner Corsets Available Online

Before we get to the details of how waist training works as well as learning to choose a corset that will fit you the best, here are 3 corsets available on Amazon for you to look at. Once you have finished reading the important information you need to be able to do your waist training safely, come back here to pick out your favorite beginner corset.

• Alivila.Y Fashion Vintage Lace Boned Renaissance Corset
• Everbellus 24 Spiral Steel Boned Satin Underbust Waist Training Brocade Corset
• Charmian 26 Steel Boned Cotton Long Torso Hourglass Body Shaper Corset

How does waist training work?

Here I will touch on some of the more likely reasons that you might see a change in your body when waist training with a quality steel-boned corset.  Keep in mind that this is a super basic overview of some of the mechanics of happens in waist training.

Rib Recontouring/Flexibility.  A corset should not be compressing any other bones than those in your ribcage.  If undue pressure is being placed on your spine or hips, then the corset being used is either made poorly or is a poor fit for your body. This is important. A badly made or wrong size corset can cause serious injury.

Even when you are compressing your ribs, it should only be the lowest ribs, the ones connected to the spine and/or sternum by soft, flexible cartilage.  These bones already expand and contract with each breath, and they can easily accept a small amount of pressure from a well-fitted corset. 

With time and consistency in your waist training, these lower ribs (usually the lower 5 pairs) can become increasingly more flexible, thus allowing you to cinch tighter without any discomfort.

Muscle Morphology (Shape).  Since your muscles are comprised of living, growing, constantly-regenerating tissues, they have the potential to grow longer and more flexible with time and training.  The effect of waist training on the core muscles can be similar, generally encouraging the muscles, most notably the obliques, to match the shape of the corset. 

With long-term waist training, these changes in muscle shape can last after the corset is removed. Core muscles are important for spinal support. Therefore doing core strengthening exercises, such as pilates planks, is important so that they don’t atrophy from the extended external support from the corset.

Adipose (Fat) Tissue Movement.  Much like lean muscle tissue, body fat is living tissue. Even if you are a person who maintains your weight, your body fat composition can fluctuate in microscopic ways.

I have seen are theories that compression placed on the waist can discourage the fat cells in that area from absorbing nutrients. The theory going that those individual fat cells stay smaller or more empty. This then allows those nutrients to be absorbed by cells elsewhere in the body like the booty and/or boobs.

Over the years I have seen very little solid little evidence to back this up beyond a couple of anecdotal cases. 

You may or may not find that something like this happens in your own case, but there is certainly no guarantee. The fat within the cells is largely fluid and as you know water finds an equilibrium very quickly.

Reduced Stomach Capacity.  A corset really does act somewhat like an external “lap band”, compressing your stomach just enough to discourage you from overeating to the point discomfort.

This means that, if you leave your corset on while eating, you will feel fuller sooner. However, taking a corset off mid-meal to make room for more will eliminate this potential benefit.

It is possible to maintain weight and even lose weight while wearing a corset. From what I have seen, this is less to do with the corset itself but that waist training makes you more aware of your waist and therefore also encourages you to eat more mindfully.

Internal Organ Repositioning.  This is the area of waist training that tends to get the most push-back. However, we are so quick to forget the rigors that the human body can handle, especially for women during pregnancy.

While this last example may seem more relevant for females than males at first glance, it’s important to understand that internal organs are made to be somewhat flexible in all humans.

For women, this is clear to see how a developing fetus does trigger a fairly substantial movement of the organs in the abdominal cavity.

Conversely, when engaging in waist training with a steel-boned corset, there is some movement, mainly in the lower digestive tract and way less than during pregnancy.

Remember, your soft bits and organs are not being crushed.

As you progress in waist training, you may notice that a corset begins to feel slightly looser after a few hours of wear. This is generally due to the stomach or intestines settling either above or below the corseted waist in order to reduce the internal pressure at the waistline.

It is not at all harmful when you use a proper corset that is correctly sized.

Fluid Reduction (Temporary).  You may very likely experience a reduction of fluid held in any part of the body where compression is applied.

This is a well-documented bodily function and the reason behind using compression bandages on swollen or injured muscles, joints, and ligaments. 

Applying even slight pressure to the torso with a well-made corset encourages the release of fluids from abdominal tissues, thus temporarily reducing the size of one’s waist. 

Be careful not to mistake this as a long-term effect of waist training.  When the corset is removed, fluids are likely to move back into the site from which they were just ushered away.

Think of it this way, if you put water into a balloon. You can then squeeze the water filled balloon down very narrow with your fist, but as soon as you release your grip the balloon will return to how it was before you started squeezing it.

Choosing Your First Corset: Quality

When you choose your first waist training corset, or for that matter any corset, you need to consider the quality of the garment. A corset made for waist training must meet a few minimum criteria to be suitable to withstand the strain and tension of daily use at even a moderate waist reduction.

Carefully read through the specifications shared by your corset maker or off-the-rack corset seller to determine if it meets these standards.  If any of these are not listed, then be sure to ask before making your purchase.

• Steel Bones.  These pieces of metal may be either flexible spiral steel or flat steel “bones”.  Verify with your seller or maker that the bones are tipped or dipped to prevent them from damaging the fabric or poking through the boning channels in the corset.  Plastic boning of any kind is unacceptable for waist training, with the only exception being synthetic whalebone. plastic bones will likely break at some point risking serious injury.
• Waist Tape.  A piece of herringbone tape (or “ribbon”) should be sewn into the corset at the smallest part of the waist, running around the entirety of the waistline.  This will keep the corset from stretching out over time.  The waist tape can be sewn into a corset between layers of fabric so that you cannot see it.
• Strength Fabric.  For a corset to hold up to the rigors of waist training, it must be made with a sturdy, non-stretch, tightly-woven fabric for at least one of its layers.  Herringbone coutil is the most commonly-used strength layer in corsets. Some heavy-duty sports mesh corsets can also work for waist training, but the entire corset should never be a stretchy material if the goal is waist training.
• Metal Grommets.  These grommets or eyelets should be located on either side of the corset in the back at the lacing gap. Fabric eyelets like you get on the bodices of wedding dresses are too weak for waist training and will tear. Each set of grommets should be reinforced by steel bones on both sides. This will prevent the lacing gap from buckling or curving when the corset is tightened. If the corset is tightened without using a grommet-and-lacing system, such as with hook and eye closures like a bra has, it will be unsuitable for waist training. 
• Silhouette.  Be sure that the overall shape of a corset must be made with a pattern that comfortably contours your body.  There is no single silhouette of corset that is best for everyone. Know your femme body shape before you start. Here is the article I wrote about measuring your femme body shape. However, there are some shapes of corset that you should avoid if your goal is waist training. Any corset which shows little to no curve in the waist will not provide any useful reduction to your waist. You will not likely achieve any real waist training results no matter how gorgeous the corset looks.
• Underbust vs. Overbust. When you start out, it is better if you begin with an underbust, rather than an overbust corset. An underbust corset is one that will not rise past your breasts or pectoral muscles. This will maintain the necessary pressure on your torso for effective beginner waist training. Overbust corsets are not bad. However, they are not the ideal choice for beginners as you will not be used to the limited range of motion yet. Therefore start with an underbust corset at first. You will be more comfortable and less likely to quit waist training.

Choosing Your First Corset: Size and Measuring

This is something that is sometimes difficult for all of us. We find a corset that meets or exceeds all of the suggested quality criteria. however, if it doesn’t fit your unique figure, it will simply not be suitable for your frame and your waist training goals will suffer. 

Some of us are shorter or taller. And to be honest, some of us are more or less curvy. Also, our curves never seem to be in the same places and certainly not where we want them.

Many girls just think that a waist measurement will be enough. But there are many more measurements to consider. Remember how, when you were being fitted for your bra, you needed to take two measurements. Well, for your corset you will need seven different measurements at least.

Since a corset is so form-fitting, it is important to think about your hips, ribs, and more. The best is to consult the corset maker or corset seller so that you can make sure that the corset you choose will fit you in all the right places.

Start with these minimum basic measurements for standard-sized off-the-rack corsets, using a standard flexible measuring tape to take them. There is a chance that your corset maker or seller may request additional measurements.

Horizontal

• Underbust. Measure around your torso right beneath your breasts or pectoral muscles, keeping the measuring tape parallel to the floor. This is the same underbust measurement that you would take for a bra fitting. Some corset makers refer to this measurement as the ribcage circumference.
• Waist. In reference to corsetry, the waist measurement is the smallest part of your midsection, this is also called the natural waist.  For most of us, it is about an inch above the navel, or just below the bottom of your lowest ribs. This is also one of the measurements you take when calculating your femme body shape.
• High Hip.  Palpate the side of your hips with your hands to try and locate your pelvis.  Take note of where the top of your pelvis is.  This is where your high hip measurement is taken. For some short-waist cinching corsets, this is where the bottom edge of the waist training corset will end.  Wrap the measuring tape around your torso where you located the top edge of your pelvis, keeping the tape parallel to the floor.
• Mid Hip. From your high hip measurement, you have just taken, move down about two to three inches to where your pelvis is covered with more soft tissue. For the majority of average-length corsets, this is where the bottom edge will be located. Again, wrap the measuring tape around, keeping the tape parallel to the floor for an honest measurement.

When you are choosing your waist training corset, it’s also important to consider how long of a torso you have. 

While some have shorter midsections that would be squeezed uncomfortably in anything but a short cincher, other girls can fit into a longline corset without any trouble. 

Compare your vertical measurements to those of the corset seller before purchasing, or discuss this with your corset maker if ordering a custom corset. This is important as a longline corset on a short torso can really hurt your ribs.

Vertical

Your vertical measurements can only be done once you have done your horizontal measurements. That is because these measurements are the vertical distances between those horizontal measurements.

• Underbust to Waist.  While standing, find the vertical distance between the line of your underbust measurement down to where you took your waist measurement. This will tell you how high a corset can rise from your cinched waist before it might start pinching the flesh of your breasts or pectoral muscles. If a corset rises too high from the waist, it can also interfere with your underwire if you wear a bra ruining your breast or breast form support. Then again, if it does not rise high enough above the waist, you could experience some flesh spilling over the top edge of your corset. This will create a line of lumpiness below your breast line and ruin your silhouette.
• Waist to High/Mid Hip. Once you have found where your high hip and mid measurements are, you need the vertical distance between each of these and your waist. You need to be standing for this measurement.  You use these measurements to judge how far a corset will extend and cinch below your waist.  If a corset cinches down too low, it can pinch your hips uncomfortably. This can potentially even pinch a nerve or temporarily cut off circulation in your legs, neither of which are good. A corset that does not extend below the waist far enough will likely not give you enough support to the sides or front of your tummy. This can ruin the smooth lower belly silhouette you want.
• Waist to Lap.  You will need to sit down for this measurement.  Use your measuring tape to find the distance between your natural waist and the top of your thigh, or your hip crease. Think of this as where the skin between your thigh and torso folds when you are seated.  When searching for your corset, check to make sure that the sides of the front part of the corset will not extend so low as to press into your thigh. If your corset is too long in the front-side or center-front, you will find it very uncomfortable, or maybe even impossible, to sit. This can range from the corset pressing into the tops of your thighs cutting circulation and pinching nerves to not being able to flex your hip joint at all to sit. Look for a corset that has a bottom edge that curves up and over the thighs in the side-front. This part of the design will allow your hips to bend and give your legs a bit more room when the corset is worn while sitting down.

Corset Waist Size

We now move on to potentially the most difficult question for a beginner to answer. What size should you cinch your waist down to when you start?

There is no universal, one size fits all kind of answer that is appropriate for everyone. We all start off from different sizes.

What works for me as a very lean ultra-marathon distance trail runner will not be the same as what will work for a curvier girl.

If you are a very lean person like me, you will have a much harder time cinching a corset of any type. This is because bone and muscle are fairly rigid so cinching down will be slow and tedious, especially without any previous waist training.

However, a curvier girl with more adipose fat and soft tissue will likely be able to lace up a corset much more tightly without feeling that it is too restrictive. Soft tissue and fat can be moved around with much less resistance than lean muscle tissue and bone.

For example, say two girls have the same body composition in terms of a ratio between lean and soft tissue, but one of them has a natural waist of 22 inches and the other has a 42-inch waist. The girl starting from a larger waist size is likely to be able to accept a larger corseted reduction to start.

It is simply a case of having more soft tissue that can be temporarily displaced with ease by her corset.

Generally, a good rule of thumb is to reduce your waist by about 15% with your first waist-training corset.

However, if you are particularly lean, it may be a good idea to reduce by less. If you are curvier and softer around the middle you will likely be able to comfortably reduce by more than 15%.

Let’s take a look at a couple of examples.

• A girl who has an average body composition and a waist of 33 inches could easily start waist training with a corset that provides a 15% reduction to her waist.
  33 inches x 0.15 = 4.95 inches
  We would Round that to a reduction of 5 inches. This suggests that a corset sized to close at 28 inches may offer the best fit to start with.
• A lean mtf trans girl with a natural waist of 27 inches may be most comfortable starting waist training with a corset that reduces her waist by only 10%.
  27 inches x 0.10 = 2.7 inches
  If we round this to 3 inches, that suggests that a good beginner corset for her would be sized to 24 inches when closed.
• A woman with much more soft tissue and a waist of 50 inches could probably be able to cinch a corset much more than either of the examples above. Her beginner corset could likely by as much as a 20% reduction to start.
  50 inches x 0.20 = 10 inches
  For this woman, her corsetiere would make her a corset sized to close with a waist of 40 inches as a good choice for her first waist training corset.

Sizing Summary

Once you have gathered your first basic measurements you have two options. You can either submit them to your corset maker for your custom corset, or you can start comparing your body to the size charts provided by off-the-rack corset sellers.

I would strongly advise you to take your time with this step even though you may be super excited to get started.

It will definitely pay off for you to be patient and very thorough when reviewing size charts. Remember this is a corset that can give you potentially years of waist training benefits.

In order to prevent getting a badly fitting corset, if you are at all unsure of how to read the size chart, or if you don’t feel that the corset seller has provided enough points of measurement for you to make an accurate judgment of fit, then first contact the corset seller or maker for more information to make sure you get the right corset for you.

This is not comprehensive

The advice in this article is not meant to satisfy the needs and questions of every single girl who has ever considered starting waist training.

This is very generalized information and it is entirely possible that it won’t be enough to satisfy your needs.

My aim here is to give you a basic overview of how to get started with waist training using steel-boned corsets. Over the coming weeks and months, I will be adding additional posts covering some of the other specifics related to waist training and wearing your corset.

Have fun girls, and stay safe.