Why Waist Trainers Are A Waste Of Time

Waist trainers are a waste of time - don’t do it, don’t do it, don’t do it! Over my 8 years as a fitness trainer and nutrition coach, I have been asked this same question over and over again: should I get a waist trainer? The answer is no!

What is a waist trainer?

A waist trainer is an undergarment which looks similar to a Victorian type corset or girdle - made up of thick fabric, metal boning and a ‘lacing up’ system which may include hooks and/or velcro. We’ve seen the gram - from Kim K to Jessica Alba taking selfies swearing by their waist trainers.

What is it supposed to do exactly?

Waist trainers can be worn either outside of or during workouts. They are meant to squeeze in the waist as much as possible, so that over time – they give the wearer a smaller waist and flat tummy. Often women are encouraged to wear them during workouts so that they can work up a huge sweat from the waist and  ‘melt the fat away’ to give the intended shape and weight loss result. 

Should you get one?

No! I call it a waste of time, trainer! Let’s get into the why. It’s dangerous to your internal organs, it doesn’t accelerate weight loss and doesn’t teach you how to have a well-functioning core. So there are going to be some people out here who will argue with me that the waist trainer is wonderful and they got fantastic results. Good for you, but the science will show that your core is weak and the results are temporary.  

Photographer: Enztom Photography.

Anatomy of the core

The core, which includes the waist - is your entire torso plus the internal organs. The core is not just the outer extremities, we are housing a range of delicate organs within that area! Core specialists worldwide including the infamous Paul Chek state that the core is the complex, action centre of your body and serves many vital functions to your overall movement and health.

Some of the key functions of the core are:

• to give your body the foundation of its movement. Inefficient movement and weakness of the core leads to issues such as back pain and being prone to other injuries/pains;

• to protect your central nervous system, which includes your spinal cord and internal organs;

• support for your circulatory system because the largest artery in the body (the abdominal aorta) and the largest vein in the body (the inferior vena cava) are within your core area. When the core functions and moves properly, it allows the heart to work at its optimum and the lymphatic and blood fluids to circulate properly. 

Shifting of the internal core organs

Research in the fitness industry such as from Fitness Pudding found that just like in Victorian times, corsets worn tightly enough and for an extended period of time over the years, can shift your internal organs such as the rib cage and affect your digestion. The effects of organs shifting can cause chronic pain, discomfort and will need medical intervention. Digestion is affected by not working properly which affects a whole lot in your body eg you can get constant bloating, constipation and other gut health issues. Good gut health is the key to overall good health - so why mess it up just by using a waist trainer?

Breathing

Besides the risk of shifting the internal organs over time, the functionality of the core is reduced by wearing a waist trainer. The science also shows that when wearing a corset, there is a reduction of up to 29% in the amount of air we breathe in and out. This leads to shortness of breath whilst moving and wearing the corset. We need air and lots of it whilst exercising! 

And also the pressure that is created within the abdominal walls causes the heart rate to decrease and reduces blood flow to the fingertips by up to 36%.So here you are trying to lift weights and there is not enough blood flow. Why are we trying to do things that are opposing each other? 

Outfit: available from Fitness leaf. Photographer: Eljays Port Photography.

Deep abdominal muscle function

There is a danger of relying on waist trainers to whittle your waist away, and not focusing on learning how to strengthen the deep abdominal muscles without help. I have clients who say, ‘but Tee, I can do my tummy exercises with my waist trainer on!’ The problem is that your core is being squeezed so tightly that you can’t activate your tummy muscles properly. You’re wasting your time and your money because your core can’t get strong and you can’t stabilise your spine or the extremity joints being used.  For more information, read Paul Chek’s book on “How to eat, move and be healthy”. It’s just another dirty machine trick. 

Relying on waist trainers for core strength means that you can get away with lifting light items, but when you lift something heavy – you do your back in because you haven’t been focusing on helping your core function optimally.  

Melting fat away?

So the idea is that waist trainers will melt the fat away and leave you with that enviable hourglass figure.

Let’s just say this once and for all- SWEATING DOES NOT MEAN THAT FAT IS MELTING.

Scientifically the purpose of sweat is to put your body into a state of homeostasis i.e. cool you down. To lose weight, your body must release stored fat as energy. There is no way that a waist trainer has the mechanics to access or release your stored body fat. You need exercise and nutrition to do that. The gimmicks you see when sweat is pouring out simply means that the individual concerned has not allowed their body to breath. Fun fact is in the irony of that person wearing very expensive Sweat Wicking Clothing with a waist trainer #gofigure

So if no waist trainer, what the heck is the solution?

Ummm...there is still 100% natural and excellent value in (drum roll please)...good nutrition + exercise + focus on making healthy living a lifestyle. You just have to be consistent and patient, but you will be able to sustain the smaller waist and true core strength achieved that way for a lifetime! Ahhh – what satisfaction. 

By combining effective deep abdominal activation, exercise and good nutrition – you can get great results with your tummy. PLUS you’ll be moving at optimum function for your body. It isn’t just about looking cute with a smaller waist boo – how about just being able to move well? You’ll definitely treasure it when you’re in your 80’s plus and be able to stand and reach for things with no wahala because you were consistent with your core activation exercises in your younger years.