Do Waist Trainers ‘Move Your Organs’?

Waist training has been around for centuries and has survived multiple phases of the fashion industry. In more modern times, research and technology has helped develop types of Hourglass Waist Belts that cater not only to the fashion forward individuals but to the health buffs as well. Since the growth of this market, there have been many myths and rumors about the safety and health concerns of wearing a waist trainer. The most common out of these rumors being waist trainers “move your organs”. But do they, really?

What a waist trainer does to your body

It is a high compression undergarment that is supposed to be snug and feel tight around your mid section. Most especially when using a waist trainer with an inner bone structure, the restrictive nature of the shapewear can feel uncomfortable and tight at first. This is totally normal and safe for as long as you do not feel any pain or have difficulty breathing.

More often than not, waist trainers are made with latex material because this type of fabric offers the most efficient level of compression, easily achieving that hourglass curve everyone is after. This, in effect, stimulates heat around your core and causes you to sweat more, flushing out any excess water weight & helping to burn fat around tummy region. Now we have a better understanding as to why waist trainers are so popular at the gym. Especially by getting one made of thermal neoprene material, the amount of sweat as you work out can be very satisfying.

But what does it do to your body internally?

Your whole mid section will be under compression and this includes your organs in that area. They will not, however, be moved around in any unnatural or dangerous way. Our organs are made up of flexible tissue that can shift and be compressed - the human body is built to withstand this. Think of every mother’s pregnancy journey and how her body was able to adjust to the dramatic changes that carrying life inside her demanded. If internal organs shift in major ways when one is pregnant but they remain perfectly fine, wearing a waist trainer should not be a problem.

What to consider when getting your first waist trainer

The two most important factors into a successful first half of your waist training program are:

  • Getting the right fitting waist trainer for your body

The importance of getting the right fit cannot be stressed enough. This determines how comfortable you will feel and how effective your training experience can be.

If your waist trainer is too tight, you would not be able to wear it long enough for its magic to take effect, or you might not even be able to get it on in the first place. If your waist trainer is too loose, the minimal compression level it offers will not be able to do any “training” and will just act as an extra layer of slightly uncomfortable clothing.

Shapewear that is too tight and ill fitting are known to “spill over” and look unflattering - exact opposite of its purpose. For some, it can cause pinching, difficulty breathing, or extreme discomfort. Neither one of these is okay and should not be powered through or tolerated. Be sure to listen to what your body is trying to say, assess your waist trainer, and make the necessary adjustments that benefit your overall health and safety.

2) Starting off slowly but staying consistent

Easing your way into a waist training regimen is most recommended. It is expected to feel a little uncomfortable but with time and practice, you will soon get the hang of it and wear it like a second skin.

A good starting point of no longer than two consecutive hours daily is ideal, then you may add in increments of at least 30 minutes to an hour when you feel ready enough to take more on. If you want to practice getting more hours in, try splitting them up such as 2 hours in the morning then 2 more hours in the afternoon.

The reason for this is that you need to allow your body to slowly adjust to the new compressed environment its in. This time will also allow your waist trainer to mold to your body’s natural form, making both your body and garment more accustomed to each other along the way.

This is most crucial for classic waist trainers made with inner bone structures since these could take about two weeks to bend to your figure. If you decide to reinforce it to the tightest setting and wear it all day right off the bat, there is a chance you will feel very sore and your trainer might warp or break.

What is the maximum recommended amount of time to wear it for?

How long can you wear a waist trainer? This all depends on your body’s natural reaction to being in a restrictive environment. It is not a one size fits all process, and it is most important to not push yourself any faster than your body is telling you to go.

Be extra patient in the first few weeks by wearing it for only one to about four hours a day, making sure you do not keep it on for more than two hours consecutively. Slowly add in increments of thirty minutes to an hour as you see fit.

After a few weeks, you may be comfortable enough to wear it for up to eight hours daily, taking it with you through any kind of activity. This is a good and stable time to allot for waist training. Keep in mind that our bodies need to rest and breathe without constant compression. Never wear a trainer for more than the maximum recommendation of twelve hours per day.

Other health and safety tips for waist training

Nutrition. With a waist trainer on, you will experience better portion control since the compression around your mid section helps you feel full a lot faster with a lot less. Dishes packed with protein and fiber will help keep you energized throughout your day. If you are concerned about your calorie intake, many people find that eating five to six smaller meals a day instead of the usual three large meals is a great way to find a good balance while still getting in your necessary calories.

Hydrate. If concern for your organs is what brought you here, you would want to take into account the extra glasses of water you should be taking in while waist training. The process will have you sweating and flushing out excess water weight, meaning more chances of getting dehydrated if you do not regularly drink enough H2O.

It is recommended to consume half an ounce to an ounce of your body weight daily and to try to limit fluids that may increase dehydration such as excessive amounts of caffeine or alcohol.

Exercise. Having a good, regular workout routine is very important while training your waist. These exercises do not need to last long but cardio, stretching, and those that strengthen your core help in improving your metabolism, posture, and will speed things along if you are trying to lose a lot of weight.


the use of waist trainers to achieve an hourglass figure or lose weight may not be the best solution for achieving a healthy body shape. While some women may see immediate results in their midsection, the long-term use of corsets and waist trainers can lead to a myriad of health issues, including organ damage, nerve damage, and digestive issues.

It is crucial to note that waist trainers and corsets should be used under a doctor's supervision and for short periods only. Prolonged use of waist trainers can lead to added pressure on the stomach, which may result in acid reflux, digestive issues, and other related problems. Additionally, wearing a corset or waist trainer for extended periods can weaken the core muscles, leading to poor posture and reduced core strength.

While some women may be tempted to use waist trainers as a quick fix to achieve an hourglass shape, it is important to note that there are no shortcuts to healthy body shape. Regular exercise, a healthy diet, and better posture are the best ways to achieve a smaller waist and improve overall health.

It is also essential to note that waist trainers and corsets are not the same. A waist trainer is a type of corset made from thick elastic fabric and steel boned, while a traditional corset is made from several layers of fabric and lacing. The aim of both waist trainers and corsets is to cinch the midsection tight, but corsets have been used for centuries for fashion purposes, whereas waist trainers were initially designed for weight loss.

If you are considering wearing a waist trainer or corset, it is recommended to consult a pelvic floor physical therapist or a personal trainer who can guide you on the best practices. Additionally, it is crucial to wear a waist trainer or corset for short periods only and avoid wearing them while sleeping or during physical activity.

While waist trainers may help women achieve an hourglass figure, it is essential to prioritize women's health over aesthetics. Wearing a waist trainer for long-term use can lead to organ damage, nerve damage, and weakened muscles. It is recommended to focus on a healthy diet, regular exercise, and better posture to achieve a healthy body shape and a smaller waist.

In conclusion, the use of waist trainers and corsets to achieve an hourglass figure or lose weight may not be the best solution for achieving a healthy body shape. Women should prioritize their health over aesthetics and focus on a healthy diet, regular exercise, and better posture to achieve their desired body shape. While it is tempting to try waist trainers, it is essential to remember that there are no shortcuts to a healthy body shape. By taking care of our bodies and listening to our bodies' needs, we can achieve our desired body shape without putting our health at risk.

If your looking from some of the best waist trainers in the country then check out our range!




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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.