Are Waist Trainers Safe? 6 Reasons Why They Aren’t Worth the Risk

Wanting a slimmer waist? You might think a waist trainer is the answer. Popularized by celebrities and influencers, these corset-like devices draw in your waist and claim to help you achieve an hourglass figure. But do they work? And are they even safe to use?

Today’s waist trainers are different from Victorian-era corsets. They’re made out of stretchy material like neoprene, latex, or spandex. They also feature cinching mechanisms, using Velcro, zippers, or straps. They’re made to be cinched tightly, often with progressive tightening over time. Many also have corset-style boning for additional support.

Those who sell waist trainers claim they help you lose weight in your midsection and develop an hourglass figure. They may also suggest wearing one for longer periods of time, including during workouts. Here, we’ll discuss the risks associated with waist trainers, as well as some alternatives for changing the shape of your waist. 

Are waist trainers safe?

In order to work, waist trainers compress and squeeze your abdomen and the organs in your midsection. The truth is, there’s very little research on the safety of waist trainers, and short-term use is unlikely to cause significant issues. But experts believe there are risks involved, especially with long-term or consistent use. 

“The question as to whether waist trainers are safe or not depends on your definition of safe,” says Dr. Grayson Wickham, PT, DPT, founder of Movement Vault. They aren’t likely to be significantly harmful to your health, said Dr. Wickham. But they can compress the muscles, fascia, and organs in your midsection, which may cause some dysfunction, he added.

What are the risks of using waist trainers?

Dr. Wickham explains that our bodies aren’t designed to have compression around our midsections. “In my opinion, wearing these waist trainers for extended periods of time will lead to negative adaptations,” he said.

Here are six possible risks to consider when wearing waist trainers.

1. Difficulty breathing 

Waist trainers squeeze your ribs and sternum, which can make it difficult to breathe. This was supported by a small study that found they could result in shortness of breath and pain. According to the American Board of Cosmetic Surgery, waist trainers can even reduce your lung capacity. If you’re wearing one while working out, it may cause you to faint.

2. Digestive issues 

The compression from a waist trainer can affect the normal function of your gastrointestinal system. It can slow digestion and may result in:

• Gas

• Bloating

• Constipation

• Acid reflux 

EXPERT PICKS: WHAT TO READ NEXT

• Want to target fat loss? Here’s why it’s impossible to lose body fat in just one specific area of your body.

• But you can target and strengthen muscles. These isolation exercises target one muscle group at a time.

• A weighted hula hoop might also help. This fun tool can help you target your core muscles.

3. Core muscle weakness

Wearing a waist trainer for long periods can cause your core muscles to gradually weaken. This is because the trainer, rather than your core muscles, supports your trunk. Over time, the muscles atrophy. This can put you at risk for back pain and poor posture.

That said, it may be a different story if you already have a condition that affects your trunk. For example, one study found that people with chronic back pain had reduced pain after wearing a corset-type garment. It’s a good idea to speak with a healthcare professional in this situation. 

4. Pain and discomfort 

Waist trainers are designed to be worn tightly. This can result in pinching of your skin, as well as pain and discomfort in your midsection. 

5. Skin irritation 

Some people can develop a rash or an allergic reaction to the materials in the waist trainer. The garment is often made of non-porous (non-breathable) material, which can lead to skin irritation and itching. Use caution or avoid waist trainers if you have a latex allergy.

6. Nerve or organ damage 

Waist trainers squeeze many of your organs, including your liver and kidneys. “If the compressive forces were extreme enough, it could potentially affect organ function to some degree,” said Wickham.

Wearing a waist trainer could also compress a nerve near your hip and groin (the lateral femoral cutaneous nerve). This causes numbness, tingling, and burning in the upper, outer thigh in a condition called meralgia paresthetica. 

Do waist trainers do what they claim to do?

If you’re using a waist trainer to get a permanent hourglass figure or to help manage your weight, you may be disappointed. Experts say that not only can they be risky, but they don’t work as promised. Claims about waist trainers include:

• Targeted weight loss: Because the waist trainer increases body temperature when you’re working out with it on, you may sweat more. This can lead to temporary weight loss from water weight, but not fat loss.

• Eating less: You may eat less while wearing a waist trainer as it compresses or squeezes your stomach. But most people can’t wear a waist trainer long enough for it to make a difference. 

• Body reshaping: Waist trainers will not give you a permanent hourglass figure. They provide a temporary fix, and once you remove them, your body will return to its original shape. Only diet, exercise, and surgery (such as liposuction) can reshape your body. It’s not possible to reduce fat in just one area.

Is there a safe way to use waist trainers?

If you want to wear a waist trainer, the following tips can help minimize injuries:

• Limit wear: “If you absolutely have to use a waist trainer, make sure you are only wearing them for shorter periods of time — and not very often,” Dr. Wickham said. Avoid sleeping in waist trainers and only wear them for a couple of hours at a time. Don’t wear them every day.

• Find the right fit: Make sure the waist trainer is the right length and size. If it’s too long for your torso, it can cause more damage to your ribs and organs. 

• Listen to your body: Avoid wearing the waist trainer while working out, as this can cause shortness of breath or fainting. Don’t wear the waist trainer if you experience heartburn, swelling in your legs, numbness or tingling, or difficulty breathing. Check your skin regularly for irritation.

• Strengthen your core: Incorporate regular core strengthening exercises to keep your midsection strong. These include exercises like the plank, crunches, or the bird dog exercise.

• Consult a healthcare professional: If you have chronic back pain, have recently had surgery, or have any other medical conditions, check in with a healthcare professional before using a waist trainer.

It’s important to note that waist trainers shouldn’t be confused with postoperative corsets or abdominal binders used for certain medical conditions. Examples can include garments worn after hernia repair, C-section, or abdominal surgeries. These are typically softer and provide gentle support as you heal. Perhaps most importantly, they require medical supervision.

Are there any safer alternatives to waist trainers?

If you’re preparing for a special occasion or event, consider wearing shapewear instead. This type of garment provides light compression to reduce bulges and smooth the appearance of cellulite. Shapewear is often gentler and less compressive than waist trainers. It’s meant to be worn under clothes for short periods of time. 

If you want to shed a few inches off your waist, tried-and-true methods are your best bet. Dr. Wickham recommended being consistent with healthy lifestyle choices, which may include:

• Maintaining a balanced diet with nutrient-rich foods 

• Cutting out or limiting processed foods

• Getting regular exercise

• Managing stress 

• Getting enough quality sleep

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

Our editorial standards

Meet our experts