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How to Workout Your Back While Wearing a Waist Trainer

How to Workout Your Back While Wearing a Waist Trainer

Warmer weather means busting out your favorite crop tops and backless sun dresses!

Your tummy isn’t the only thing on display when you’re wearing a crop top; your back is showing too, especially in those backless dresses!

Here are some exercises that you can do to tone your back, and you can even do them while wearing your waist trainer!


These babies target just about everything. They’ll hit your legs, glutes, core, and lower back. These can be done with a barbell or with dumbbells. Start with your feet about hip width apart with your barbell/dumbbells on the floor in front of you.

Keep your back straight and bend at the knees (similar to if you would be squatting) and grip your barbell/dumbbells. If you’re using a barbell, use one overhand and one underhand grip. Push through your heels and bring yourself up, straightening your legs and standing yourself up straight. At the end, push through with your hips. Make sure you’re not rounding your back.

Pull Ups

These target a lot of muscle groups including your arms, core, and upper back. Make sure you really stretch before trying to do pull ups, and if you’re unable to do one by yourself, check out the assisted pull up machine to guide you. 

Lateral Pull Downs

Head over to your gym’s lateral pull down machine and sit down on the bench with your knees under the knee pad. Make sure the knee pad is low enough to keep you from being raised by the bar’s resistance during the exercise. With your palms facing away from you, grip the bar (either close or wide grip) and pull the bar down until it reaches chest level. Focus on contracting your back muscles as you reach this position. Slowly raise the bar back to the starting position and repeat. 


Grab a weight plate and go to the hyperextension bench, making sure your ankles are tucked under the footpads. Make sure that the upper thigh pad is positioned with enough room for you to bend at the waist. Hold the weight plate to your chest and slowly bend forward from your waist while keeping your back straight and not rounded. Keep going until you feel a good stretch in your hamstrings and can’t go any farther without rounding your back. Slowly raise yourself back up to the starting position and repeat. 

Waist Training

You should be able to wear your waist trainer during each one of these exercises. Doing so will help ensure that you’re not rounding your back during any of these exercises which will prevent injury and promote a more effective workout.

Training your back can be tough work, but the results are totally worth it to not only tone, but to strengthen and improve your posture as well.

What are you waiting for? Grab your waist trainer and hit the gym!

By: Kayla Harwick

1 comment

Apr 21, 2016 • Posted by simarta

Could you plz put some pics of these stretches ..will be highly appreciated?Regards

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