You can do all exercises except intense cardio and repetitive bending or twisting movements such as abdominal exercises. We do recommend our Neoprene sweat belt for very active gym sessions as this allows one to have free movement. Our traditional waist trainer is great for light training but keep in mind that we do not recommend any bending or twisting or any intense cardio. Our 25 steel is great for a brisk walk, we do not recommend working out in this waist trainer.