Many proponents of waist training suggest wearing a waist trainer for 8 or more hours a day. Some even recommend sleeping in one. Their justification for wearing one overnight is that the additional hours in the waist trainer maximize waist training benefits.
The medical community, such as the American Board of Cosmetic Surgery, doesn’t generally support the use of waist trainers for any amount of time, much less at night.
Reasons not to wear one while sleeping include:
potential impact on acid reflux, hindering proper digestion
potential reduction in lung capacity, depriving your body of oxygen
potential physical discomfort, interrupting sleep
Keep reading to learn more about the purported benefits and the actual side effects of waist trainers.
How long do you have to wear a waist trainer to see results?
Waist trainers need to be worn 8-10 hours a day for weeks to months to produce results, and usually require diet and exercise to shape the body.
Does waist training flatten your stomach?
Waist training simply doesn't work
Contrary to what celebrities say, waist training will not reduce belly fat, make you lose weight, or give you similar results to liposuction. All a waist trainer can do is squeeze your torso for a temporary change in appearance.
Can I wear my waist trainer to bed?
If you're wondering whether sleeping with a waist trainer on is a good idea because it maximizes the time wearing the undergarment, the answer is no. Do not wear a waist trainer while you sleep.
A waist trainer is a modern-day corset. It’s worn around your midsection to create the illusion that you have an hourglass figure.
There are three primary types of waist trainers:
Everyday trainers. Designed to be worn under clothing, these waist trainers typically provide compression with a latex core and hook-and-eye closures.
Workout trainers. Sturdier than an everyday waist trainer, workout waist trainers usually have a latex core. Many are designed to be worn outside clothing.
Steel-boned trainers. More traditional in design, these waist trainers are reinforced with flexible steel boning and typically include tightening laces in the back.
Most waist trainers claim to shape your waist into a sculpted silhouette or help with weight loss.
Although not supported by the medical community, proponents of waist training claim that waist training garments can result in:
When the waist trainer is put on and tightened, many people feel that it gives them a more attractive figure with an impressively slim waist, accentuated bust, and curvy hips.
The concept is that if you wear the waist trainer for long enough periods, your body will be trained to maintain that shape.
This claim has been widely disputed by doctors and medical organizations. They suggest that waist trainers don’t provide long-term shaping benefits.
While you’re wearing a waist trainer, it’s likely that you’ll maintain good posture. There’s a concern, however, that wearing a waist trainer too much may weaken your core muscles which could lead to poor posture and back discomfort.
The claim for a decreased appetite is based on the waist trainer putting pressure on your stomach. If your stomach is compressed, it’s likely that you’ll reach a feeling of fullness faster than if your stomach was not being squeezed.
Although there’s anecdotal evidence of weight loss during waist training, it is most likely due to fluid loss from perspiration.
The concern about the side effects of waist training is the potential for physical damage. Compressing your midsection can:
force organs like your kidneys and liver into unnatural positions
impair internal organ function by crowding
reduce core muscle strength
cause rib fracture
deprive you of oxygen, possibly by reducing lung capacity by 30 to 60 percent
restrict lymphatic system
create digestive tract blockages
promote acid reflux