Okay this is the first waist trainer i've gotten that doesn't roll up, which makes it great.I was worried on what size to get, so i went through the comments which got me even more confused because i'm seeing ladies who weigh less than i do and have the same problem area getting a L/XL.My belly is NOWHERE near flat, so when i got it i struggled with getting it on the first row.Couple of days later to my SURPRISE i fit into the third row with me exercising of course.For reference;I got a MEDIUMI'm 5ft4 and weigh 183lbsP.S: I am about to order a size small, i need it to feel more snugI’m 5’3” and around 130 pounds. I thought I had close to a 30” waist and ordered this waist trainer in a Medium with 3 rows of hooks and 2 Velcro wraps.This is my first time trying a waist trainer, but it seems to be of very good quality (thick neoprene-type material).I’d like to get a smaller size since I was able to put it on, using the tightest row of hooks and the Velcro wraps have a lot of excess. It won’t be able to be tightened if it works and shrinks me down.I grew out of it in a week. But I have been working out a lot during quarantine. I love it. I was around 210 when I started with it and 44-46" waist. I got 3XL. Now 201lbs a few weeks later and 42-44" waist. You feel the heat when you wear it. My first waist trainer and I love it. Only issue was, as my stomach got smaller, the trainer got "longer" on my torso. Steel bone poking into top of my thighs and caused a dark mark on my skin where it was rubbing. I pull it up now, halfway over my breasts, while I wait for my smaller size to arrive.Great quality super thick and thankfully I measured myself and got the perfect size I’m starting off at the last set of clamps so that I can go inwards on the 3 rows as I loose weight. Only complaint was I received the wrong item and had to return that and wait longer to get this product in the mail. Also it’s a waist trainer but not lined with the plastic rubber feel but it still makes you sweat.This offers so much support!! I have a different brand and it’s too short and makes a weird bulge between my bra and the top of it, and at the bottom. This one is nice and long. I am 5’6” and it’s perfect. It’s super supportive and feels GREAT!! Plus side is it also pushes my boobs up. This seriously gives more support than some corsets I have. You can kind of see the edge of the extra Velcro part through clothes but it’s better than seeing my muffin top. I was really surprised by the quality. I was expecting something much cheaper - the material is very nice, the hooks are all well sewn. I’m in love.I am so pleased with the quality of this product I am a big girl 240 lb so I ordered an extra large and the fit was perfect but what makes it so great is that there is absolutely no roll down, you see reviews that say that all the time but seriously no roll down. I bike ride in my waist trainer and the quality of the material is so durable and comfortable I can't say enough good things about this product. Absolutely amazing. 5 starsI love this waist trainer I definitely overestimated my body though because I was on the third row of hooks when I first put it on but the straps make it tighter so it still fits. If your top is smaller than your bottom like me I say get your pants size. (I wear med top xl bottom) if I got an xl instead of a 2x I would have been fine. It does not shift or bend but that straps do move when you sit and lay down.I have purchased and used several waist trainers over the years. I have neoprene/sweat trainers, I have corsets, I have girdles, I have shapers with the girdle belt...etc. THIS waist trainer has everything I love from each of them. I am extremely happy with the purchase. LOVE, LOVE, LOVE. FYI...I am 5' and 130 lbs. I purchased a small and started with it on the first hooks. In less than one week, I have moved to the 2nd hooks. UPDATE: Its been 2 weeks & I'm on the 3rd hooks with room to spare. I've included a photo which is 1 week in vs. 2 weeks in...wearing about 4 days/wk.