Should You Burn Fitness Wear a Waist Trainer?

You’ve probably seen waist trainers on influencers’ Instagram feeds or maybe you have a couple of them in your lingerie drawer. These high-compression waist belts cinch your midsection and accentuate curves, supposedly making you look slimmer. They also claim to have an effect called fat cell mobilization, which basically squishes the fat cells in your stomach so they move to another area of your body (like your hips) to be used for energy.

Despite this, there’s no proof that waist trainers actually work as advertised. In fact, experts warn against using them — at least, not for long periods of time. Waist training can cause serious health issues if you wear one for too many hours or exercise while wearing one.

Waist trainers may help you achieve short-term results, such as looking better in a dress for a special occasion. But long-term use can be dangerous and cause back pain, muscle loss, and a decrease in lung capacity. It’s important to use a waist trainer correctly and not wear it for more than 2 to 3 hours each day, especially during workouts.

The main reason why waist trainers aren’t good for you is that they can interfere with your breathing, which is especially a problem when you exercise in one. This is because the compression of a waist trainer reduces your maximum ventilation capacity, which means that you can’t breathe in as much air as you normally would. This can lead to heat exhaustion and dehydration. In extreme cases, it can even be life threatening.

Other than limiting your oxygen intake, waist trainers can also worsen heartburn by pinching the organs in your abdomen. The pressure on the organs also causes bloating, which makes you feel uncomfortable and can interfere with normal digestive flow. They can also exacerbate discomfort caused by food intolerances or GI problems like acid reflux, according to the Academy of Nutrition and Dietetics.

Waist trainers also can cause a variety of other GI issues because they’re made of synthetic fabrics that trap moisture in. This can lead to rashes and yeast infections. They can also irritate your skin, especially the areas under your arms and on your back, which is why it’s a good idea to wash them regularly to prevent bacterial buildup. Additionally, a waist trainer can pinch your muscles during workouts, which can cause injuries and soreness. For example, corset-type waist trainers with boning can be particularly painful during Tabata workouts. Luckily, brands such as JSCULPT make waist trainers without steel boning that won’t pinch or irritate your muscles. Ultimately, waist trainers can be very comfortable when worn correctly and can motivate you to stick with a healthy diet and exercise routine. But don’t let them replace your regular fitness and weight-loss programs, and always be aware of how long you’re wearing them.