Do Waist Trainers Help With Back Fat?

Key Takeaways:

Chances are you have stumbled upon this page looking for a reason why getting your first waist trainer is a good and solid investment. Maybe you have already read about how waist training helps you slip into snug jeans or can have you looking extra toned in that body hugging dress. Perhaps you heard of how it can do wonders for your workout routine at the gym or really amp up the home exercises you try to squeeze in between chores. All of those are definitely true, but there is still much more to it.

Do Waist Trainers Help With Back Fat?

Can waist training help you lose weight?

Yes, it can. A hourglass waist trainer can offer both instant and long-term results, the latter depending on how consistent you go about your waist training routine. When we say instant results, we are talking anywhere between one to three inches off your waistline just by putting it on.

When it comes to long-term weight loss benefits, waist training has a few factors that fall into play:

  1. Constricting your abdomen makes your stomach narrower, which means there is less room for intake. Because of this, you will often feel full with smaller portions and easily take in fewer calories.
  2. Wearing a compression band activates and retains heat, leading you to perspire around your core. By pairing this with your workouts, you will shed off excess water weight and maximize every move.
  3. A cincher is a body modification tool that gently pulls in your two lower ribs, otherwise known as your floating ribs, and also safely nudges your internal organs to follow suit. This is perfectly natural and harmless to your health, very similar to how a pregnant woman’s body adapts to a growing baby. With time and consistency, your abdomen will mold to its new shape and take form.

Can waist training target specific areas to lose body fat?

With the combination listed above, a regular routine plus a good level of calorie deficit will make you lose weight in most if not all areas of your body. However, the areas your cincher covers will understandably receive most of the attention; these being your waist, stomach, back, and breasts if wearing an overbust.

How can waist trainers help with back fat specifically?

First off, make sure your chosen compression band covers a good amount of where your back fat is located. By being enclosed in the band, it reaps the heat retention benefits and will start sweating out.

Second, do some back fat exercises with your compression band on to really maximize your workout and lose those stubborn areas! Here are the top 3 we recommend you start off with:

  1. Reverse Fly
    • Stand with your feet a shoulder-width apart.
    • Move your pelvis back and chest forward until parallel to the floor.
    • Hold dumbbells on each hand, palms facing each other.
    • Let weights hang down then raise your arms sideways, squeezing your shoulder blades together but not bent up to your ears.
    • Inhale while lowering arms back.
  2. Bent Over Rows
    • Stand with your feet a shoulder-width apart.
    • Bend your knees then bend down with your back and neck straight.
    • Grab the barbell or dumbbells and lift them up until your chest.
    • Slowly lower back down.
    • Repeat
  3. Back Extension
    • Lie on your front, hands on your temples, elbows bent out to the sides.
    • Engage your core then lift your chest off the ground while squeezing your shoulder blades together.
    • Slowly lower back down.

Waist trainers you need in your closet

  1. Latex waist trainer
  2. Gym waist trainer
  3. Classic waist trainer

Enjoyed this article? Check out which waist trainer is best for weight loss.



In conclusion, the question of whether waist trainers help with back fat is a complex one that requires a closer look at the science behind these garments. While many proponents of waist trainers argue that they can help to sculpt an hourglass figure and promote weight loss, there is little evidence to support these claims.

While wearing a waist trainer may help to temporarily reduce the appearance of back fat, it is not a long-term solution for weight loss or body shape. Rather than relying on restrictive diets and waist trainers, it is important to focus on a balanced diet and exercise routine that incorporates targeted exercises for the abdominal and back muscles.

Furthermore, wearing a waist trainer can also lead to poor posture, decreased lung capacity, and even permanent organ damage. Studies have shown that the lacing system used in many waist trainers can cause physical discomfort and digestive issues, as well as muscle atrophy and decreased appetite.

It is also important to note that waist trainers are not a quick fix solution for achieving an hourglass shape or losing weight. Instead, lasting changes to body shape and weight require consistent lifestyle changes, including a balanced diet and regular physical activity.

For those interested in targeting back fat specifically, there are a variety of exercises and workouts that can help to strengthen the back muscles and burn excess body fat. Working with a personal trainer or primary care physician can be a helpful way to develop a workout routine that targets specific areas of the body.

Ultimately, the health risks associated with waist trainers outweigh any potential benefits. Rather than relying on a waist trainer to achieve an hourglass shape, focus on building a healthy lifestyle that includes nutritious food, physical activity, and targeted exercise.

In summary, waist trainers do not help with back fat in a meaningful or sustainable way. While they may temporarily reduce the appearance of back fat, they come with significant health risks and are not a long-term solution for weight loss or body shape. Instead, focus on building a healthy lifestyle that incorporates a balanced diet, regular physical activity, and targeted exercises for the back and abdominal muscles. By doing so, you can achieve a lasting hourglass body shape while also promoting better posture, improved lung capacity, and healthy organ function.

While waist trainers may seem like a quick fix solution for excess fat and a smaller waist, they come with significant health concerns and are not a sustainable solution for fat loss. Rather than relying on extreme diets and waist trainers, focus on a healthy diet and regular workout routines that engage the core muscles and burn calories. By doing so, you can achieve sustainable fat loss and a smaller waist without compromising your health or posture.



Author Bio

Hannah - Manager at Hourglass 

Hannah is a certified personal trainer based in Australia. Since 2017 she has inspired women across the nation through honest & educational content. Her dietary and fitness expertise are trusted across the fitness community.