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We ran a recent survey that revealed one in nine people in the UK have used a waist trainer*, and a further one in five considering doing so in the future. Garry Kerr, Head of Operations and Training at BMF, explores what they can actually do to your body and alternatives to using these waist cinching contraptions:
Waist trainers, which are usually tight latex corsets, have been promoted in the mainstream media by various celebrities, who swear by them and people will have seen their so-called results and decided to give them a go. They come with an attractive promise to slim your stomach and train your waist to be a different shape, however they do not make you lose fat around your waist. They may have an effect when you have it on but as soon as you stop wearing it, the fat will return to where it was and your shape will remain the same.
Although if you do wear them in the short term, they may not do much harm, wearing an extremely tight corset around your waist for prolonged periods of time can be dangerous to the body. As well as being uncomfortable, they also restrict the way you move and dependant on how tight you have it on, can have a negative affect on your breathing. Also, understandably waist trainers can put a lot of pressure on your internal organs, a lot of which are positioned in this area of the body and this could cause acid reflux, as well as potential problems with blood circulation.
There is also a misconception that waist trainers can shape your figure in terms of your bone structure, although this is not the case. An adults bone structure is already formed and this cannot be changed and you shouldn’t want to change it!
The survey of over 1,000 people also revealed that one in 20 over 55 year olds have used a waist trainer, whilst 30% of people in the UK admit to skipping meals to make up for eating badly.
People are always looking for quick fixes when it comes to their body, and although it may not be seen as trendy, losing weight around your waist is only really achieved in a healthy way by exercising and eating right. I have put together a list of my favourite exercises, which target and tone the stomach. Combine these with cardio exercise, such as BMF, and you will experience so many more benefits than trying to compress your body with a waist trainer.
Ab exercises
The plank
Adopt a stand similar to a press up but keep your forearms on the ground and shoulder width apart beneath your chest. Keep your body straight and your feet together and balance on your toes. Pull the belly button up to your spine to feel the full effect. Just hold still in this position.
Aim to hold for 20 to 60 seconds and lower slowly. Repeat three to five times.
Plank superman
From the normal plank, lift your left foot off the ground slowly. Then slowly extend your right arm in front of you. You should now be balancing on your left forearm and right foot. Again hold and squeeze in the abdominal area.
Aim to hold for 10 – 30 seconds and repeat two to three times on each side.
Half sit
Lie flat on your back with your knees bent at 90 degree. You then squeeze your abs and slowly raise your shoulders and body keeping your back straight. Come about half way up so you maintain tension in the abs and then slowly lower but don’t let your shoulders touch the ground.
Aim to complete 10 – 20 repetitions and repeat three to five sets.
*According to a survey over 1,008 people in July 2015*According to a survey over 1,008 people in July 2015
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