Do Postpartum Belts Really Work?
Corsets and other postpartum waist trainers may be trendy, but do they work? We asked the experts if you can corset your way back to your pre-baby body.
Many new parents attempt to banish their postpartum bellies with various diet and exercise plans, but some are turning to a 16th-century throwback: the corset. And while you may be thinking of those whalebone numbers that take eons to lace up, the modern-day equivalent, the waist trainer, is easy to wear and has a loyal following.
But are postpartum waist trainers and belts safe, and do they really work? Read on to find out.
Related: 20 Things to Know About Your Postpartum Body
What is Postpartum Waist Training?
Many celebrities like Kim Kardashian, Kim Zolciak, Jessica Alba, Ciara, Brooke Burke-Charvet, and JWoww and Snooki from The Jersey Shore claim that waist cinching helped their bodies bounce back after having a baby. But plenty of non-celebrity parents have turned to postpartum waist trainers, too.
"Waist training is the act of tightly wrapping your midsection—from the bottom of your ribs to your lower waist—with a corset or supportive band to gradually reduce your natural waist," says Sherry Ross, MD, an OB-GYN and women's health specialist at Providence Saint John's Health Center in Santa Monica, California.
"Most claim that tightening the waist trainer promotes thermal activity and perspiration that triggers fat loss. The process allegedly also causes reshaping and slimming."
Related: Instead of Snapping Back, I Saw the Beauty in My Postpartum Body
Do Postpartum Waist Trainers Work?
Trying to decide if postpartum support belts are worth the effort? First, let's look at what happens in your body post-birth.
"With all the fluid and hormonal shifts that take place during pregnancy, the amount of water retention after birth can be intense, uncomfortable, and a bit shocking," says Dr. Ross. "For many, this post-birth water retention is worse during that first week after delivery than during the pregnancy."
Your blood volume during pregnancy increases by about 50%, and this extra fluid doesn't just immediately dissipate once your baby is born. Adding to the fluid overload mayhem, if you received IV fluids during labor, it may be even worse. It takes about two weeks for the abrupt postpartum swelling to dissipate and another two weeks for the remainder to fade.
Meanwhile, your uterus is trying to shrink from the size of a watermelon to the size of a pear, which can take up to six weeks, says Dr. Ross. So, all this fluid loss and belly shrinkage naturally occur whether you wear a postpartum belly belt or not.
"Waist trainers and belly wraps often claim that they can help relieve water retention and shrink the uterus faster, but this is in no way medically proven," says Dr. Ross. In fact, there have been no studies showing that postpartum waist trainers help with weight loss.
Think of it this way: "Pretend your middle is a soft but full balloon, and you tie a string around it. What happens?" asks Holly Perkins, a certified strength and conditioning specialist and author of Lift to Get Lean.
"The air gets displaced and moves to the outer edges of the balloon. That's what happens when you use a waist cincher. You displace water, even organs, and soft tissue. You do not change fat composition or deposit."
Potential Risks of Waist Trainers
According to the American Board of Cosmetic Surgery (ABCS), risks with waist training could include:
Damage to vital organs
Reduced lung capacity
Impaired digestion
Related: What to Expect With Postpartum Hormone Changes
Should You Try a Postpartum Waist Trainer?
If you're aiming for a temporary slimming effect, there's no harm in trying out a postpartum belly belt. "Corsets are ideal for a night out on the town," says Dr. Ross. "It'll definitely support a saggy belly and give you mental and physical confidence to wear that picture-perfect dress."
But if a new parent wants to wear an optional postpartum undergarment, Dr. Ross would much rather they choose compression shorts.
"Graduated compression shorts can play an important role in adding support to the pelvis, hips, and thighs immediately postpartum—and help with lymphatic flow," notes Marianne Ryan, a physical therapist in New York City, who often recommends compression shorts to postpartum clients.
Plus, notes Dr. Ross, "the physical and emotional effects of supporting this traumatized area of the body help in the healing process." Research has found some limited evidence that postpartum compression garments may stabilize joints and reduce pain associated with giving birth.
Related: The Best Postpartum Belly Wraps for Support After Pregnancy
Do Postpartum Waist Trainers Help C-Section Recovery?
What about postpartum belts catered to those who underwent a C-section? According to some product descriptions, a C-section postpartum belt may strengthen the abdominal muscles, help heal your C-section scar, and prevent infection. They might be correct.
In a 2017 randomized controlled trial of abdominal binders for postoperative pain, distress, and blood loss after a C-section, researchers found that participants with binders had the following:
Less pain
Lowered distress
Higher hemoglobin and hematocrit levels (indicators of less blood loss)
A C-section is considered major surgery, and during recovery, people experience issues from wound care to pain management. Whether you give birth vaginally or by cesarean, there is some evidence that compression devices could decrease pain and offer lower back support.
Corsets and postpartum waist trainers will not permanently shrink the waistline. However, they can assist in the healing process for C-section recovery.
Talk to a health care provider about using compression garments after your C-section surgery or vaginal birth.
Related: A Week-by-Week C-Section Recovery Timeline
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