Waist Training Gone Wrong

Key Takeaways:

  • Waist training is safe and effective when the user follows proper safety precautions
  • Getting the right sized trainer is crucial
  • Your routine should follow a steady pace while listening to your body’s needs

The best waist trainer has been around for quite some time now. It proved to be very effective in shaping an hourglass figure for most of its users – celebrities included. While the compression garment offers a multitude of benefits, there are still some precautions to follow to ensure everything goes smoothly.

By ignoring the safety measures put in place surrounding a waist training routine, you can put your health at risk. The misuse of the garment is was leads to “waist training gone wrong” stories that could have easily been prevented.

Below, we discuss the most common ways that people use a waist trainer incorrectly.

Purchasing the wrong size

Unfortunately, the first step into a new waist training routine is often where people get it wrong. When purchasing a garment, some often invest in one that is either too big or too tight.

Buying a size too small

Many often think that a smaller, tighter size will speed up the results. The truth is, it is more counterproductive than it sounds. Getting a smaller size can lead to injury, strain, discomfort, and also damaging the garment. All of which make it difficult to practice a consistent waist training routine.

In much more extreme cases, this can also lead to organ damage as a trainer much too tight puts pressure on the rib cage and lung capacity.

Buying a size too big

On the other end of the spectrum, buying a size too big will take away a lot of the power that a waist trainer holds. This prevents it from efficiently compressing your abdomen and work its magic.

Rushing the process

Once you get a new waist trainer, it is understandable to be excited about your routine. However, it is just as important to give your body the time it needs to adapt to the physical restriction.

To avoid injury, we recommend starting off at 2 hours a day and increase as your routine progresses.

Lastly, as you add on your hours, remember to never wear it past the maximum 12 hours daily. Your body needs to rest in its natural state for at least half the day.

Not listening to your body

The “no pain, no gain” mantra can sometimes get out of hand, and should not be followed during your compression garment routine. Wearing a compression garment should not hurt. You may feel slight discomfort due to the compression, but this is only temporary and should fade in time.


the trend of waist training, often marketed as a quick fix to achieving an hourglass figure, has led to disastrous consequences for many people. The idea of wearing a waist trainer or corset-like garment to shape the midsection is not new, but the modern iteration has taken the practice to dangerous levels.

Many people turn to waist training in an effort to lose weight and achieve a smaller waistline, but the truth is that wearing a waist trainer can be very dangerous. The thick elastic fabric of a waist trainer or steel-boned corset can compress the internal organs and abdominal muscles, leading to health risks such as acid reflux and breathing difficulties. The pressure on the midsection can also lead to damage of the organs and muscles, which can have serious long-term consequences.

While some people may experience temporary water weight loss or an appearance of a smaller waist while wearing a waist trainer, the practice does not lead to permanent weight loss or body shape modification. In fact, wearing a waist trainer may even lead to an increase in belly fat, as the body tries to compensate for the constriction and lack of movement by storing fat in the midsection.

Moreover, wearing a waist trainer does not replace a healthy diet and regular exercise, which are essential for achieving and maintaining good posture and core strength. Contrary to popular belief, a waist trainer does not actually help to improve posture, but rather provides extra support that can lead to dependence on the garment.

For those who want to achieve an hourglass figure or modify their body shape, cosmetic surgery or other forms of body modification may seem like a quicker and easier option, but they too come with significant risks and long-term consequences.

It is important for people to understand the health risks associated with wearing a waist trainer or corset, and to avoid the practice altogether. Instead, focus on a healthy lifestyle that includes regular exercise and a balanced diet, which can help to strengthen the core muscles and achieve a better posture. Additionally, wearing a supportive undergarment, such as a properly-fitted bra or compression garment, can provide the appearance of a smaller waist without compromising health.

In conclusion, the dangers of waist training gone wrong cannot be overstated. While most people want to achieve an hourglass figure or lose weight, there are safer and more effective ways to do so. The idea of a quick fix may be tempting, but it is important to prioritize long-term health over short-term gains. By focusing on regular exercise, healthy eating habits, and supportive undergarments, people can achieve a stronger core, better posture, and a healthier body shape without risking their health and well-being.

If you enjoyed this article visit more at the Hourglass Waist Blog:

  1. Steel bone waist trainers 
  2. Is it okay to wear a waist trainer every day 
  3. Do cosets improve posture


The top 3 common mistakes listed above area easily preventable. Especially with the right trainer, you are sure to have a safe and efficient routine ahead.

The Everyday Trainer – Highly flexible, perfect for daily use

The Gym Compression Band – Promotes perspiration, perfect for workouts

The Classic Corset – Extra compression, perfect for experienced users



Author Bio

Hannah – Manager at Hourglass Waist

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