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September 29, 2019 6 min read

Get the Skinny on Waist Trimmers

What You Can Really Expect From a Waist Trimmer

Today we’re going to break down when and why you should consider using a neoprene waist trimmer in your hula hoop dance and fitness practice and what results you can realistically expect. AND, you’re going to love this. A protocol to use with the waist trimmer to jump start your results and put you into fat burning mode during and after your workout.

Let’s first start the conversation about what we are talking about when we refer to a waist trimmer. For this article, we are referring to a neoprene waist trimmer, a belt made from Neoprene rubber that is about eight inches wide and adjustable via velcro to different body sizes. The neoprene locks in heat, which causes your core to sweat more during your hula hoop fitness and/or hula hoop dance workouts.

This is different from another version of a waist trimmer, or corset training. “This newly trendy practice involves wearing a corset-like device for hours at a time to compress your core, which will supposedly decrease the size of your waist permanently over time.” Corset training does NOT facilitate weight loss, and has many potential side effects associated with wearing them. “Medically, it doesn’t make sense that cinching your waist tightly will make it permanently smaller,” says Mary Jane Minkin, M.D., clinical professor of ob-gyn at Yale School of Medicine.”

Once you take the garment off, your body will return to its usual shape. It’s also uncomfortable, restricts your movements, and if you wear it really tight, it can even make it difficult to breathe and theoretically could cause rib damage.” You can read more here:

Now that we know what the neoprene waist trimmer IS, let’s talk about what the neoprene waist trimmer WON’T do, because I feel strongly that there aren’t any magic shortcuts, bullets, pills, or wraps that are going to shrink your waistline permanently without the proper strategies and protocols to see the results you’re after. The neoprene waist trimmer will not produce lasting weight loss or inches lost. Any results that are immediately seen after removing the waist trimmer are going to be from fluid lost, and should be replaced as a result of fluids lost during exercise to avoid dehydration.

So then why WOULD YOU BOTHER using one? Well, with hula hoop fitness in particular, there are some very good reasons we suggesting adding the trimmer to your waist hooping practice.

Prevent Bruising

First and foremost the neoprene waist trimmer provides protection and extra padding when first learning to waist hoop with a fitness hula hoop. Bruising can occur when first learning to waist hoop with a weighted fitness hula hoop, and it’s one of the reasons we recommend starting out for short periods of time. (It’s also one of the reasons why we recommend against using knobby fitness hoops). Using the waist trimmer provides a smooth surface for the fitness hula hoop to spin around AND provides extra protection against any bruising that may occur early on.  For those just starting to work with a weighted fitness hula hoop, try starting with just 8-10 minutes a day.

Provide Back Support

“Victims of back and spine trauma are often instructed to wear waist trimmers and compression bandages around the waist to support their backs and create the best posture for healing. Compression is part of the physiotherapy portion of recovery, so it could be hypothesized that wearing a waist trimmer can be beneficial to those with bad backs, poor posture and pain at the end of the work day. If you have lower back issues, a waist trimmer may give you the extra support you need to sit up straight and remove some of the pressure on your back.” You can read more here:

Increase Blood Flow To Stubborn Areas

There are some interesting schools of thought with stubborn problem areas and fat loss in the fitness industry (trust me, I see a little bit of everything cross my desk ). One of the many challenges with the subcutaneous fat that’s around your middle (squishy, easily pinched, and the fat that you can grab) is that blood flow to that region is usually impaired. This is different from visceral fat, that surrounds your organs. For example, if you touch your buttocks and abdomen, it’s often colder than other parts of the body (reduced blood flow).

The good news is that visceral fat, the fat deep inside that surrounds your organs responds very well to dietary and exercise changes. Hula hoop dance and fitness, combined with smart eating strategies work extremely well to target this visceral fat. Not only does it get your heart rate up to burn calories, but it does it in a way that can protect your body from releasing more stress hormones that prevent fat loss.

With subcutaneous fat, we are talking about the fatty deposits directly under the skin. Poor blood flow can mean poor fat loss in areas that you care about, like your waistline. Enter the theory of adding heat to the area you are targeting during your workouts. In 2007, a study published in the “American Journal of Physiology Endocrinology and Metabolism” measured changes in fat mass during high-rep knee extensions. They also looked at the blood flow and fat breakdown in fat tissue adjacent to working muscles and in fat tissue around inactive muscles in the other leg. The study found that blood flow was greatest around the muscle being worked and proved important for liberation of fats. So following this theory, the neoprene waist trimmer can help produce heat and potentially blood flow to your core while hula hooping.

Do I use one in my hoop fitness practice? Yes, I do.  I use it with my heavier fitness hoops and while doing some specific targeted core work. I also use it as part of an OVERALL strategy recognizing that it’s a small piece of the puzzle! You can’t eat crap, use the waist trimmer and then wonder why you don’t see results.

Prime Your Body To Burn Fat

There’s a bit of art and science when it comes to weight loss. Everyone’s bodies respond differently to various strategies. It’s why one approach may work for your friend, but not as well for you. Your body works differently due to hormonal profiles, nutrient intake and/or deficiencies, how your body uses different types of fuel for fat (carbohydrates, protein, and fats), the amount of fat and muscle your carry, and on and on.

One of the things we can do is start to take the hand brake off fat burning and make the best use of our time to maximize results, if fat loss is your goal.  By using what’s called a fasted cardio protocol, you’re giving your body a chance to tap into your fat stores to use as fuel while you perform your hula hoop fitness or hula hoop dance routines.

At night, after your last meal and while you are sleeping, your blood sugar levels are low and the stored sugar in your liver and muscles drop because you haven’t eaten for 10-12 hours. When you wake up in the morning, your blood sugar level is about as low as as they are going to be along with your insulin level, and it primes your body to burn fat from your body instead of sugar.

To perform fasted cardio, do not eat or drink anything before or during your workout. Black coffee is ok, but don’t add any artificial or real sweeteners or creamers to your coffee. Perform you hula hoop fitness or hula hoop dance routine in this fasted state. You can add the waist trimmer to boost results as well.

Following your workout, you remain insulin sensitive (this is a GOOD thing) until you replenish your carbohydrate sources. So another tip to continue maximizing results is to make sure the meal you consume post workout is comprised off a nice balance of healthy fat, vegetables, fiber and good quality protein to keep your fat burning primed. If it’s in the morning, consider a vegetable omelet post workout as an example.

Important! Make sure you stay hydrated during and after your workout! Dehydration can SHUT down your fat burning! It’s tempting to see that you’ve lost water when you remove your waist trimmer and not want to replace this, but it’s crucial for fat loss.

Now, if you can’t fit your workout in first thing in the morning, you can still use this protocol by allowing a good 3-4 hours from the time of your last meal to the start of your workout. So that might mean a mid afternoon snack, followed by a nighttime workout.

One more tip. Make sure you don’t do THIS after your workout!

Give it a go!  The trimmer is super affordable at $7.99 and will survive many, many washing cycles!

Leigh Little,
Precision Nutrition Coach
ACE Certified Personal Trainer and Fitness Nutrition Specialist
Creator of the Hoop Fitness DVD

To work with Leigh one on one contact her at