Is It Safe To Waist Train After Having a Baby?


Giving birth will put your body through a critical change during postpartum and this will have effects on your physique as well as your psychology. Getting through this phase will take a lot of perseverance. That is why we are here to answer the question you have been asking yourself since the moment pregnancy added a few inches to your stomach.

 would it be safe to waist train after having a baby?

Regarding this topic, you will find a lot of controversy when doing your research, some people are against this practice of waist training whether because of body shaming or because of medical information based on false grounds and some other people are totally pro training after giving birth thanks to the benefits you can get when following such routine. On this page, we collected information from doctors, physiotherapists and fitness experts to put an end to this controversy and shed the light on what is right and what is wrong about training your core during postpartum.

Please bear in mind that regardless of the information you find on this article, you always need to seek advice from your personal doctor before starting any new regimen during postpartum.

What is postpartum waist training?

All new moms go through dramatic body changes through pregnancy fertility and wish to regain their pre pregnancy shape directly after giving birth, postpartum core training is a practice using abdominal compression binders or postpartum waist trainers to help the body with its recovery process. This practice will make the postpartum phase easier for the mother and make her body get in shape in no time.

Many people believe that waist training your body directly after giving birth is harmful and should be avoided but this is definitely wrong. Experts in the field have made the design of a waist trainer suitable for postpartum training and this should be considered as an option to improve the results of your body getting back to shape in just a few weeks after giving birth.

What waist trainer should you choose after giving birth?

During postpartum, your body will be most vulnerable and your abdominal organs will need to get into place without being subject to a strong pressure that may disrupt the natural recovery process. For this reason, you should stay away from any steel-boned waist trainers and only consider something more breathable and less compressible like compression binders, latex trainers, or the most comfortable of them all, the neoprene tummy belt.

Why are neoprene cinchers the best for postpartum?

This type of midriff binders is the least compressive and will help your skin breathe with no problem to your internal organs due to excessive pressure. In addition to that, it is very comfortable since it only comes as a zip up or latch styles, this will save you effort and time when putting on your trainer. It is also versatile and mainly focused on flexible movements like gym workouts.

The neoprene will not only make your postpartum training experience safer, but also more comfortable and enjoyable. Take a look at our online shop on for the best collection of postpartum neoprene tummy belts.

If you are still following up and waiting for the answer to our main question, then we won’t make you wait any longer. Is it safe to waist train after having a baby?

The short answer is, definitely yes. In more details, let’s look at the advantages of this practice objectively:

After giving birth, your body will take one to three months to get back in shape and your curves will not reach the well-defined or well-developed level of you pre pregnancy until three years and this requires a lot of hard work and a very healthy routine. Choosing to train during your postpartum will help first reconstruct your confidence in your body and will make the shape your midriff will get after several weeks even lovelier. Your core will be as sexy as it was when you used to post your toilet selfies on Instagram.

There is nothing wrong with getting back to shape while still following recommended medical advice, not putting your body into any risk or discomfort and most importantly taking care of your physical and psychological well-being.

How can you make your postpartum waist training more comfortable?

To help you enjoy the most out of your core training experience, let’s break this down into three phases:

The first phase which starts the moment you give birth up to 6 weeks later, is the most sensitive phase and you have to take care throughout this period. You can only start wearing a waist trainer after you get the “OK” from your medical advisor and as soon as you start feeling comfortable. Your organs are still making a lot of contractions to get back in place so you should get a larger size neoprene tummy belt and not apply excessive pressure on your abdominal region.

The second phase consists of the 4 weeks following the initial phase. During this period, you should start tightening your cincher and wearing it comfortably over long periods of time, if you feel the trainer is not applying enough pressure, you may want to get another one of a smaller size, you can consider latex waist trainers or workout bands that will also help you do your workout with no problem. Wearing your corset for over 6 hours a day is expected during this phase and results should be satisfactory at the end of it.

The third phase is just a two-week period where you get accustomed to tighter sizes or stronger material waist trainers to adapt with a bit more pressure applied against your midsection so you can start using tummy belt daily with no discomfort afterwards. You can consider it as a transition period since your uterus and internal organs are back to normal.


Waist training after having a baby can be safe and effective, but it's important to approach it with caution and consideration. Your postpartum body needs time to heal, and jumping into a daily waist training regimen too soon could do more harm than good.

It's generally recommended to wait at least six weeks after giving birth before starting waist training or any other exercise program. This allows your body time to recover from childbirth and for your abdominal muscles and pelvic floor to heal. Before starting any postpartum workout or wearing a postpartum waist trainer, it's essential to consult with your healthcare provider.

When you do start waist training, it's crucial to ease into it slowly and use a waist trainer that is designed specifically for postpartum use. Postpartum waist trainers are designed to provide gentle compression to the abdominal area, promoting tissue healing and helping you regain your pre-pregnancy shape.

Gentle exercise, such as pelvic floor exercises and a low-impact cardio routine, can also help you lose weight and tone loose muscles without putting too much strain on your body. Pairing waist training with a balanced diet of nutritious food, avoiding refined carbs, and staying hydrated can further enhance your results.

While wearing a waist trainer, it's important to listen to your body and avoid discomfort or pain. The constant and direct pressure that waist trainers apply can cause cramping and other discomforts, especially during higher intensity workouts. So, it's essential to take breaks and remove the garment when necessary.

It's important to note that waist training is not a magic solution for weight loss or getting an hourglass figure. It's simply a tool that can help you achieve your goals when used in combination with a healthy lifestyle, exercise, and a nutritious diet.

In summary, it's safe to start waist training after having a baby, but it's essential to approach it with caution and consideration. By using a postpartum waist trainer, following a gentle exercise regimen, and consulting with your healthcare provider, you can safely and effectively regain your pre-baby body and promote tissue healing. Whether you're a celebrity like Jessica Alba or Kim Kardashian or just an everyday mom, waist training can be a helpful part of your postpartum recovery. Remember to be patient with your body, take your time exercising, and always prioritize your health and comfort.

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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.