The Science Behind How Waist Trainers Work

More often than not, people purchase corset waist trainers like pancakes just because their favorite celebrity or a handful of influencers are now using them. These celebrities promise instant results by means of a beautifully sculpted hourglass figure, and it is usually more than enough to convince the masses.

While this is all well and good, still some others like to conduct their own research, do a little digging, and be fully convinced before making the decision to start waist training – and we respect that. We are talking about body modification and health after all, so we recommend reading past the glossy reviews and understanding the core information firsthand.

The Science Behind How Waist Trainers Work


History of waist trainers 

To know how far we have come in the world of waist training, let us first explore its origins and why they exist in the first place. The modern compression bands you see today are a product of years put into modern technology and research. Initially, they all started out as uncomfortable, steel-boned waist trainers.

Back in the 1500’s, an Italian noblewoman by the name of Catherine de’Medici had been the queen’s consort of France spanning over decades. She had a great upper hand in the politics of the country at the time, and demanded the ban of thick waists. Since losing weight too fast was no option, this forced all men & women to find a quick fix that was both affordable and easy to pull off. Thus, the birth of waist training.

Attempting to reduce the thickness of their waistlines, women started to bind their abdomen and wear corsets under clothing. This continued on until it was a staple layer in a woman’s daily outfit. After much time, even men began to wear them in order to look more cultured and presentable.


The core design and intention of the waist trainer back then is still utilized in the fabrication of today’s modern waist trainers. The only difference is that now, there are a handful of options offered on the market to better cater to specific needs. Compression bands now come in underbusts, overbusts, long, short, differing materials, and also with the choice of having steel bones embedded or not. While the features may be contrasting, they do not make one more effective than the other, it all just depends on how well you use it and how consistently you practice your waist training routine.


The durable material paired with strong reinforcements is designed to keep your waist constricted at a certain level. While waist training, you should still feel comfortable and be able to breathe easily, but should not be capable of slouching down or bending over without a challenge.

With one on, you can instantly see a difference in your form. Your waist will look sleeker, more toned, and reduced from anywhere between 1 to 3 inches. Your extra fats will also be distributed to both your hips and bust, accentuating those features and helping carve out that hourglass figure.

When it comes to long-term results, the “training” takes effect when the compression allows your two lower most ribs (a.k.a floating ribs) to pull inwards. This is another fine example of how well the human body can adapt to its environment. Similar to when a woman’s body expands as a baby grows inside her, the inner organs and floating ribs follow suit as well. This is a perfectly safe and healthy process. When done consistently, your body will soon adapt and take on its new form.

Top 3 recommended waist trainers

  1. Gym Compression Band
  2. Latex Waist Trainer
  3. Classic Waist Trainer


Hourglass Waist first went live in 2016, offering the women of Australia high-quality waist trainers and shapewear. We had a very simple goal, to educate the ladies of Australia on all things waist training! From the correct diet, how to choose the best waist trainer, exercise routines and positive mindset cultivation. With the power of self-care tools such as waist trainers, women can now more effectively burn away calories and find their natural curve!

With a team of experinced personal trainers, Hourglass Waist can provide you information on appropriate waist training resources, finding the correct size waist trainer, exercises for maximum results and much more! Stocked locally across all major Australian cities, Hourglass Waist is truly Australia wide! 

waist trainers are touted as a quick fix to achieve an hourglass shape and lose weight, but the science behind how waist trainers work suggests that these claims may not be entirely accurate. While wearing a waist trainer may lead to temporary changes in body shape and weight loss, there are potential health risks associated with wearing them for extended periods.

Waist trainers work by applying tight compression around the midsection, which can lead to decreased appetite and water weight loss. However, it is important to note that this weight loss is not necessarily fat loss, and it is not a substitute for a healthy diet and regular exercise.

Wearing a waist trainer can also cause several internal damage risks, including decreased lung capacity and decreased blood flow to internal organs. Waist trainers can also cause digestive issues, acid reflux, and permanent organ damage. Some individuals may also experience pain due to wearing a waist trainer, and musculoskeletal issues may arise due to wearing a waist trainer for extended periods.

While waist trainers may lead to temporary changes in body shape, it is essential to consider potential risks before deciding to wear a waist trainer. Women who have undergone a cesarean delivery or have musculoskeletal issues may be advised against wearing waist trainers, as they may exacerbate existing problems.

There are no peer-reviewed studies to suggest that waist trainers are an effective long-term weight loss solution, and it is important to consult with a primary care physician or personal trainer before incorporating waist trainers into an exercise routine. Waist trainers should not be relied on as a permanent change for achieving a desired body shape, as they are a temporary fix that can cause health issues if worn for extended periods.

Moreover, waist trainers may not improve posture when worn for extended periods. Some studies suggest that wearing waist trainers in unnatural positions may lead to poor posture, making it essential to prioritize regular exercise and strength training to improve posture.

In addition to health concerns, waist trainers may also lead to psychological issues. Wearing waist trainers can perpetuate the unrealistic beauty standards promoted by social media influencers like the Kardashian family, which can lead to low self-esteem and negative body image. It is crucial to focus on health and wellness instead of drastic changes in weight and shape.

In conclusion, while waist trainers may lead to temporary changes in body shape and weight loss, it is essential to consider potential health risks before deciding to wear them. Rather than relying on a waist trainer to achieve an hourglass shape, focusing on a healthy diet and regular exercise routine may lead to more sustainable weight loss and a better overall sense of well-being. For those looking for extra support or wanting to trim inches, it may be worthwhile to consult with a pelvic floor physical therapist or personal trainer to explore alternatives to waist trainers, such as strength training or a fitness routine that incorporates exercises for core muscles and abdominal muscles.



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.