Does Waist Training Weaken My Core?

Top Waist trainers have multiple benefits, namely:

  • It instantly sizes your stomach down by 1-3 inches, helping you slip into body hugging clothes.
  • It accelerates perspiration in order to intensify workout sessions and flush out water weight.
  • It supports the core and lower back especially when lifting heavy things.
  • It constricts your stomach so that you will feel full with smaller meal portions, resulting in fewer calorie intakes per day.
  • It guides your waist to a narrow form, gradually helping you achieve an hourglass figure.
  • It helps improve one’s posture and as a result, may alleviate backaches.
  • And more!

While there are certainly many advantages with compression bands, are there notable disadvantages to look out for?

Does Waist Training Weaken My Core?

Well, it depends…

When utilized responsibly and properly, waist trainers are a perfectly safe and effective method of weight loss. In fact, many coaches, celebrities, and local influencers maximize their compression bands on the daily with little to no concerns.

However, if your waist training routine is built on poor foundation and lazy tactics, there is bound to be a few road bumps along the way. One of the most common concerns would be if a compression band eventually weakens the core, and today we give you a breakdown of all you need to know about this frequently asked question.

What Happens To The Core When Wearing A Waist Trainer?

The constriction from a compression band keeps your abdomen in place. The longer your waist training routine progresses, the more your body takes form. This, of course, can be accelerated (and is highly recommended to be paired) with a regular workout session and eating a healthy diet.

The heat retention capabilities of the garment also help tone the area and keep you looking fit throughout your routine. While all of this sounds like a good deal, it is still important to give your body a limit, as too much of a good thing may not reap favorable results.

The recommended maximum time to wear a waist trainer is 12 hours per day. This ensures that your body gets to breathe and rest in its natural state for at least half of the day, which is very important for muscle strength and recovery. By exceeding this limit by a lot, and too often, you risk weakening your core muscles.

How Could Waist Training Weaken The Core?

When worn for too long, the abdominal muscles tend to rely on the compression band to support the core. There is also the tendency to restrict some airflow, which could hinder certain movements. This eventually leads the muscles to deteriorate, weaken, and lose definition.

How Can You Prevent It?

You can prevent this by regularly performing exercises that are aimed to strengthen your abdominal and back muscles. You can check out easy to follow routines in this article.

You can also prevent it by limiting your waist training sessions between a minimum of 2 and a maximum of 12 hours daily.

Waist Trainers We Recommend

The Everyday Trainer

The Gym Compression Band

The Classic Corset



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.