Waist Trainers: What Should I Know?

Published September 24th, 2021 by Chris Riley
Fact Checked by
Erik Rivera
Updated Date: Jun 30th, 2022

Waist trainers are popular for waist training, which is the process of shaping your waist by wearing a corset or other constricting garment. 

Waist training with a waist trainer can be beneficial to your health and figure; however, there are risks involved.

Read on to learn about what you should know before buying one.

What is a waist trainer?

A waist trainer corset is an undergarment that compresses the waist and stomach to create a smaller appearance.

Due to corsets historically being worn by women for centuries, they have been seen as a women's garment but there are waist trainers for men too.

It's often worn for hours at a time, either under clothes or in public. Waist trainers can be used as part of an exercise regimen, by people who want to lose weight, or by those who are recovering from recent surgery.

A waist trainer may also be called a corset or midriff-cincher

Waist trainers are corsets that fit tightly around the waist. They may come with clasps to make it easier to close, but they can also be tied closed if needed.

There is a difference between waist training and waist cinching in terms of what type of results you might see from wearing your trainer each day or regularly over time.

How does a waist trainer work? 

A waist trainer works by compressing either your midsection or lower back.

The garment restricts the natural movement of your body when worn over several hours at a time; therefore it's important that you know how to wear them properly.

Wearing one for too long may cause discomfort instead of pain loss benefits so make sure not to overdo it.

There are many types available depending on what area of your body you want to be compressed including upper/lower belly, abdomen, hips, and higher up around the ribcage for more bust support.

Some people find waist trainers to be beneficial when it comes to shaping their body into that hourglass figure. 

Wearing one of these for up to eight hours a day is said to reduce your waistline depending on the size you choose.

You should be sure when choosing yours though because there are different shapes available depending on how flat/tight you want your midsection after using one.

If results aren't what you expected you can always try looking at another brand instead of giving up. 

Waist training vs. waist cinching

Waist training is the process of gradually reducing your waistline over time. When you wear a waist trainer, it will reduce your natural waistline slightly for as long as you are wearing it or until it becomes uncomfortable.

Your body will start to get used to this new size and then work toward keeping that size even when not wearing the corset anymore.

As such, waist trainers can be helpful if you want to see longer-term results after months or years of consistent use.

However, this type of training could also lead to health issues so it should be done under professional supervision in most cases. 

Cinching refers primarily to temporarily compressing how much fleshier material there is around someone's midsection area with a waist cincher versus a regular bodice.

This can be helpful if your weight loss goals have not been met and you do other exercises without much success but still feel flabby around the stomach area and want to start seeing faster results from those efforts.

In most cases, there should not be any health risks associated with wearing your waist cincher as long as it is comfortable for you throughout the day.

The primary difference between waist training and waist cinching is that waist training seeks to improve your waistline over time while waist cinching can be done in a pinch in order to make your stomach look flatter. 

What are the benefits of wearing a waist trainer?

There are several reasons why people choose to wear waist trainers. The main reason is that they make you look like you have a smaller waist because they compress your stomach and midsection area, making it slimmer in comparison to the rest of your body.

This can lead other people around you to perceive that you have lost weight or that you're more fit than before even if this isn't true for them at all. It's often used as an effective way to burn fat by using compression garments like cinchers which provide pressure on your muscles so they work harder during exercise which helps tone up faster. 

People commonly use them to attempt to achieve the hourglass shape of their torso and hips too. 

Waist training may be safe when done under professional supervision since there are risks associated with wearing one regularly over a span of months or years.

Waist trainers can also provide back pain relief and help with bad posture by providing support and stabilizing your back muscles and torso.

They can be worn with regular clothes so you don't have to worry about looking awkward or sticking out in a crowd because everyone is wearing the same thing as usual. 

What are some risks associated with wearing a waist trainer?

Wearing a corset also does carry some health concerns that may cause problems over time so should only be done under professional supervision in many cases.

There are several health risks associated with regularly wearing waist trainers over months or years such as: 

  • breathing problems due to constricted breathing 
  • internal damage to your organs 
  • digestive problems

All of these problems stem from the fact that the waist trainer puts pressure on and can crush your organs if too tight.  

For example, one of the main issues people run into when they first try on their first waist trainer is difficulty breathing properly while moving about during normal activities like walking up stairs or bending over at work.

It takes some time to get used to because it feels like your lungs are working harder than usual while wearing one.

Waist trainers may also be dangerous if worn frequently over many years since they can place pressure on and damage internal organs such as the liver, kidneys, or reproductive system so this should not be done without professional supervision either. 

How else can I shape my waist?

In addition to using a corset-like garment like a waist cincher with more comfortable, less restricting fabric like spandex, you could also try doing exercises regularly to help tighten up your abs while watching what you eat so you don't feel hungry all the time.

A healthy diet and exercise can alter your waistline and help you become slimmer.

Finally, should you still not like the way your body looks, you can always talk to your doctor about different types of cosmetic surgeries and your doctor will then refer you to a plastic surgeon. 


Waist training refers to wearing a corset-like garment regularly over a period of time to gradually slim your waist.

There are several health risks associated with regularly wearing waist trainers such as breathing problems due to constricted breathing, internal damage to your organs, and digestive problems among others which can all result from the pressure that a corset places on your body. 

If you are looking for alternatives to waist trainers, you can always wear a corset-like garment like a waist cincher with more comfortable fabrics to shape your waist, you could also try doing regular exercise to help tighten up your abs while limiting your diet.

A healthy diet and exercise are two of the easiest ways to make your waist slimmer and ensure it stays that way. Cosmetic or plastic surgery is an option should you still not like your appearance.

Talk to your medical provider to see if using a waist trainer is right for you. 

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