DIY Body Sculpting for people who work from home
Part I
An article in the series: How I lost 30 pounds in three months
As described in my earlier articles, I got great results from the Keto diet and intermittent fasting — but I also needed light physical activity and body sculpting tools to complete my quest for ultimate weight loss.
Regardless of your weight loss strategy … even if the scale gives you five stars and a smile emoji … other problems can arise, such as hanging and puffy skin – sometimes skin folds – general out-of-shape-ness, or badly-fitting clothing.
I’m not going to tell you about the cringe-worthy time I was in front of a class, substitute teaching, and my badly fitting loose slip (underwear for skirts) fell down to my ankles. (Nobody seemed to notice, but that was a close one.)
I am, however, going to tell you about DIY body sculpting, which can help you maintain firmness and improve your shape while your body shrinks in size.
And using body sculpting techniques while you lose weight can help you avoid costly plastic surgery in the long run.
In this article, we’ll discuss tried-and-true methods and devices you can use to get in shape while dieting, along with advice on how to use these tools for maximum effectiveness.
Most of the weight loss tools I’m going to talk about require minimal effort, because when I lost 30 pounds in three months, I reduced physical activity due to regular periods of fasting.
Also, I had a work at home job that kept me inside quite a bit.
One reason devices are so important is that successful dieters (that’s us) are undergoing physical changes, and sometimes the body’s tissues need a little extra help to get with the program.
In fact, when the body is puffy and out of shape for an extended period of time … then shrinks and becomes lighter … body sculpting helps to direct that flow in the right direction physically … going from lumpy to fabulous!
You should know that in my own 30-pound weight loss process, I did light floor mat exercise in the afternoon then used neoprene, compression devices, and muscle stimulation in the evening.
In this article (Part I,) I will address mat exercise, foam rollers, neoprene belts, and compression devices; and in a follow-up article (Part II,) I will go over muscle stimulation and some of the more expensive DIY body sculpting options.
But you will be amazed at what you can accomplish with these low-cost devices when you use them for just a few weeks.
As I describe these useful items, it is my hope that you will gain from the mistakes I have made over the years when purchasing such things for myself.
- Mat Exercises –
The first thing I want to suggest is learning to do what we call mat work: Yoga, Pilates, and Callanetics.
I have attended a lot of Pilates and Yoga classes over the years, and I find that even when I’ve been out of shape for a while, I become firmer (thinner) all over within two to three weeks of attending (two to three classes per week.)
And if you can’t make it to the gym, you can still stream Pilates and Yoga instructional videos on the internet, and I often check Amazon Prime for these videos, also. So, they are very easy to access.
Also, I have seen some great Yoga and Pilates videos on the Gaia Channel.
I would also like to suggest a great exercise system that you can do at home, known as Callanetics. From books by Callan Pinkney,
Callanetics shows you how to use easy small movements – isometrics — to strengthen and tone your muscles.
Like Pilates, Callanetics has specific curl ups, leg stretches, and exercises that target the hips and butt muscles.
But Callanetics is more of an exercise system – with exercises based on isometrics — while for Yoga and Pilates classes-and-videos, the exercises are more changeable.
Originally created for people with back problems – so everyone can do it – Callanetics is currently available as a very affordable 2-DVD set on Amazon. (See link below.)
I might add that I find simple stretching useful, because it helps to elongate the body and wake up your muscles.
In fact, I stretch at every opportunity: I even stretch before getting out of bed!
For me, my favorite morning bed stretch is performed by placing my arms next to my ears and stretching as far as I can, while stretching my legs out as far as possible at the same time.
If you like this idea, you can check out bed yoga videos online. (And there may even be an app for that!)
Next, I’d like to talk about the foam roller. Foam rollers are an affordable must-have for your body sculpting toolbox.
- The Foam Roller (and how to choose the right one) –
The foam roller is basically a tube you roll around on, allow me to explain.
The way foam rollers work is this: first you put the foam roller on the floor … then you lay down on the foam roller and roll on it like you are rolling out dough. (I often think a baker must have invented the foam roller.)
Not only are foam rollers used for body sculpting, but they are also effective for self-massage and loosening stiff muscles.
When you get down and roll on one side and then on the other, it pulls in the “muffin top” waist and helps reduce body puffiness in general.
As you do this regularly the waist gets smaller, and in a few weeks you often do see inches come off of your belly in the front also.
In my experience, when you use this on your back — foam rollering your shoulders as well as your butt — it can help loosen up your lower back and straighten out your posture.
Also, it’s so easy to find instructional videos for the foam roller on YouTube! (That’s how I learned.)
Although it is common to order a foam roller from the internet, it’s also common to order one and give it away to friends or family because you chose one that was wrong for you.
Since there are currently many sizes and types of foam roller out there, it’s important to know what you need when you order.
Beware the Pool Noodle! –
For instance, there are many foam rollers made from the same material as a pool noodle. I should know, I’ve given away a few of those.
Pool noodle foam rollers are really meant for children and thin, willowy elderly people.
If you are a bit large or even solid and muscular, swipe left on those! And don’t be fooled by a pool noodle listed as “firm,” because it will often squash flat in a short time, anyway.
Now that I own several reliable foam rollers, I can tell you … my most recently purchased foam roller is the best one I have ever had … but I came to this knowledge through trial and error.
My current “go to” foam roller looks like it has hard PVC pipe on the inside, with a thick, rubbery covering all over the outside surface of the pipe. It never tries to squash flat, and it is the right size for me (but I was very careful when I ordered it.)
And there is another type of foam roller I recommend, which appears to be more like rubber … I have listed one of these below in my links.
Always Measure to get the Right Size –
Which brings me to another point: be sure to get the right size.
It is important to note that just because it looks like the right size in a photo on the internet does not mean that it is the right size for you … even when the people (models) in the picture look like you! (Sometimes those models are super small)
I’ve learned the hard way to measure, measure, and measure again when ordering exercise tools online.
If you are ordering a foam roller, be careful to measure the back of your shoulders (side to side) and even your butt, because you want the foam roller to be at least equal to your width or a bit larger than that …
I should warn you that many foam rollers on Amazon have been reduced in size to 15 inches long, but 15 inches is not long enough for many people to roll out their back muscles effectively.
I realize that the 15 inch size makes it easier to take the roller to the gym, but if you are mainly using it at home, you should go for a longer one.
For instance, I prefer an 18 inch foam roller, which gives me enough room to be comfortable when I am rolling on it (see link below.)
This longer length allows me enough room to reposition without falling off, which won’t hurt me but it is annoying and unnecessary.
Also, many foam rollers have different cross-widths (inches across the pipe,) so you should try to figure out just how wide-across you need this device to be.
Using the roller to body shape a curvy waist – as many women do – may require a roller of more inches in width (lifts the waist higher off the floor) than for someone dealing with a flat physique.
But also, when it’s a guy trying to reduce a large gut, a wider foam roller might be just the thing to help reduce waist size.
My own foam roller is six inches across, and this is very effective for working out my waist.
And I do suggest getting one that is at least five or six inches across, because some are listed as three inches wide and that’s probably not an effective size for sculpting the waist.
Next, I’d like to talk about the neoprene belt.
- Neoprene Belts
I love these things because they have the notable effect of sweating inches off your waist, and for this reason, I often wear two of them at a time, covering my whole tummy or abdominal area …
The great thing about this type of belt is that it works even when you just put it on gently … you don’t have to tighten it to get results. But it works better when you start with a sweat.
When I use neoprene belts, I put it on and then perform some low-key activity to bring on sweating. And this sweats inches off the waist where the neoprene meets my skin.
After I begin sweating – light housework can bring on sweating — I often sit down and do paperwork or computer entry, leaving the belt on for a while.
Not only does this seem to increase inches lost, but it’s easy because I often forget that I’ve left the neoprene belt on! (It’s totally comfortable.)
And even though it’s normally attached in the front with a strip of Velcro, some achieve improved results by turning the belt around and fastening it in the back.
Choosing a Neoprene Belt –
At one time, there was only one style of neoprene belt. The belt fastened using a simple Velcro strip attached inside one end of the belt, and they always fit me perfectly!
Unfortunately, the last time I decided to replace a neoprene belt, I had trouble and ended up ordering three different belts because …
I kept accidentally getting the wrong size, partly due to the expanded variety of belts currently available and partly because I “went by the picture.”
Remember that for some reason even when the picture on the website looks like you, this does not mean that the product will fit you correctly.
Honestly, it was like Goldilocks and the three bears … the first one I ordered was way too big, the second one I ordered was too small, and the third one I ordered was (almost) just right.
This is another example in which I learned the hard way to measure, measure, and measure again when ordering from the internet.
For neoprene belts, measure around your waist and add 5 to 7 inches to that total to ensure a comfortable fit. And also measure your belly in an up and down direction to determine a good vertical width for the belt.
*Only order from a vendor who lists measurements for the belts it sells.
Other types of Neoprene Devices —
Hey, the coolest development in neoprene is that now there are neoprene “belts” for your thighs and arms. (You can treat your butt by fastening a neoprene waist belt lower on the body.)
In fact, I believe that neoprene arm bands just may be the most effective treatment for slimming and firming your upper arms. And you can use hand weights to help you sweat.
But since it takes some hand strength to apply the Velcro straps for the neoprene arms, people who experience hand weakness often use arm compression sleeves for this purpose.
Arm Compression –
Kind of like leg compression or TED hose for the arms, these compression sleeves are pulled on and pulled up to cover the upper part of the arm (some cover the whole arm.)
And there are various styles and sizes available, so measure your arm to find a good size that will fit you well.
Slimming Cream –
One more thing about neoprene and compression products: they work better if you apply a slimming cream on the skin before wearing them. Unfortunately, it’s a bit difficult to identify a good slimming cream for several reasons.
For one thing, many of these creams contain the essence of hot pepper, and you may find that you do not react well to spicy hot cream on your skin.
But also, sometimes you have to read the comments excessively to find one that is highly recommended, because some slimming creams are not that effective.
Speaking of compression, let’s talk about tummy (abdominal) compression.
- Tummy Compression Devices –
A tummy compression device look like a sleeve – open at both ends – and you step into it, pulling it up so that it fits around your tummy and draws you in, or “compresses” you.
And the “slimming cream and begin your sweat” protocol is recommended here also.
Also, if you use tummy compression often, it can definitely make you smaller and assist with body sculpting in general.
But keep in mind that the greatest advantage of using a tummy compression sleeve is that once you pull it up, you can just leave it in place, so that you don’t have to pull it up and down every time you go to the bathroom.
You can search for tummy sleeves in the shape wear section, but you may also be able to find items at home to use for this project.
I have often thought that it would be an inexpensive and effective option to dig out one of your mom’s or grandma’s old girdles – the old ones are the sturdiest (replaced the corset) — and put them to work as a tummy compression device.
Remember: when using a girdle for this task, you might need to remove the lower front of the girdle or scissor the connecting panty at the bottom.
This will make it a compressing sleeve that you can easily pull on in the morning and off in the evening, which is better for persons with long term or even temporary hand weakness.
There is also another type of tummy compression device called a “waist trimmer,” and it kind of resembles a corset that you pull closed in the front with a Velcro strip.
These waist-tightening belts generally use spandex and thick neoprene, along with postural supports.
Not only are these good for your posture, but they also have serious muffin top reducing abilities.
And for me, this type of waist trimmer (see ShaperX link below) really seems to be the most effective of all the devices I have used for reducing inches around the waist, because it offers more opportunity for control the fit.
And if you want to you can pull the belt more tightly around your waist, this supplies added oomph as you work to make your waistline smaller.
Some find that using tummy compression exerts uncomfortable pressure on the abdomen, so it helps to consider just how much pressure on the abdomen you can tolerate.
This varies from person to person, and to avoid abdominal discomfort, you may need to consider just how tight (or loose) your tummy compression sleeve or waist trimmer should be before ordering.
For instance, if you are prone to stomachache, GERD, or irritable bowel disease (IBS,) you might want need to choose a tummy compression device that will not be too tight when you put it on.
Hey, thanks for reading Part One of my Affordable DIY body sculpting series. I will be back with an article listing some more expensive DIY body sculpting options, along with a body sculpting bargain bin list for the extra thrifty shopper.
This article was written by Vanna Silverwood, medical writer and outspoken advocate for natural medicine. See more at: simplynaturalmedicine.com. Encouraging stability, helping you clarify your health goals … we are always “Natural by nature!“
*** A note about Amazon links: Please click on the links to see products we believe in. The links are free for you to use and educate yourself. Totally safe and private, if you decide to purchase one of these products simply click sign in to Amazon and make the purchase. As an Amazon Associate, this allows us to receive a small finder’s fee, and there is no charge to you.
Note: It seems that they have reduced the size of my current foam roller from 18 to 15 inches in length: scaled down for ease of transport to the gym. So I’m listing Amazon links for three rollers I approve of for home use.
And if you are working from home, you won’t need to transport the roller, so bigger is better.
If you have measured and you think that a 15 inch long roller would work for you, there are plenty of those available, but they don’t fit everyone’s shoulders.
The first one I listed below, the Fitizen Foam Roller, is very similar to a sturdy roller I used previously, and it would be a durable choice. Also — just as important — Fitizen offers a wide variety of sizes.
(Remember though, don’t get one that looks like a pool noodle, it’s not worth it, and you’ll likely give it away in a month or two!)
This article was written by Vanna Silverwood, medical writer and outspoken advocate for natural medicine. See more at simplynaturalmedicine.com. Encouraging stability, helping you clarify your health goals … we are always “Natural by Nature.”
*** A note about Amazon links: Please click on the links to see products we believe in. The links are free for you to use and educate yourself. Totally safe and private, if you decide to purchase one of these products simply click sign in to Amazon (we don’t see your login) and make the purchase. As an Amazon Associate, this allows us to receive a small finder’s fee, and there is no charge to you.
Preferred Foam Rollers – Click here to access the affordable Fitizen foam roller on Amazon!
Click here to access an 18 inch foam roller on Amazon!
Click here to access Extra large foam roller on Amazon!
Other important body sculpting devices –
Click here to access the awesome Callanetics Collection DVDs on Amazon! (A purchase you won’t regret.)
Click here to access a top notch Neoprene Waist Trainer belt! (Remember to measure)
This sauna belt has larger sizes: Click here to access the Bracoo waist trimmer sauna belt on Amazon! (Remember to measure)
This is the one that really pulls your waist in: Click here to access the ShaperX Waist Trainer belt!
Click here to access the Nebility Waist Trainer for tummy compression!
Click here to access the Nebility High Waist Control body shaper!
And this waist trimmer belt with silver ions looks good with great reviews … Click here to access the Chick-Active Waist Trainer belt!
Click here to access Bakerdani neoprene arm trimmers on Amazon!
They do have affordable slimming creams on Amazon (mine’s out of stock) … but this one looks good … Click here to access Ultimate defining body gel Lipo firming and toning on Amazon!