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Waist training is taking over Instagram, but does it work?

If you thought corsets went out of style at the start of the 20th century, think again.

Actress Jessica Alba admitted to wearing a double corset for three months to get her pre-baby body back, according to Net-a-Porter. Nicole “Snooki” Polizzi of “Jersey Shore” fame turned to waist training after the birth of her second child. Kim and Khloe Kardashian, Blac Chyna and Amber Rose are among celebrities who say they swear by waist trainers to maintain their hourglass figures. Celebs may have inspired the trend, but the non-rich and famous have also caught on, if social media is any indication.

An Instagram search for the hashtag #waisttraining delivers more than 500,000 results. Waist Gang Society, the Kardashian favorite, boasts more than 240,000 Instagram followers. Searching “waist trainer” on amazon.com kicks back more than 20,000 results. So why all the hype?

I decided to find out for myself. After browsing through the vast options on Amazon, I opted for the LMB Waist Trainer Corset Latex Waist Cincher ($39.99-$42.99). It promised “the instant loss of inches, posture support and bust lift.” If worn while working out, it could even mobilize my fat cells. Sold.

On the first attempt, I only wore the trainer for a few hours while watching TV. It wasn’t as uncomfortable as I expected, and I found I could cinch it tighter than the first row of hooks and still breathe. While it was not tight enough to whittle my waist down to tiny status, I admittedly–grudgingly even–liked the effect.

The next test wasn’t as easy. I wore the trainer on my commute and all day at work. I became more annoyed with it as the day progressed, and after I ate lunch I was even more irritated. I almost took it off but persevered in the name of journalism. I’m wearing it now as I type.

Do waist trainers really work?

My waist trainer enhances and smooths my shape while I’m wearing it, but it’s back to reality when I take it off. University of Chicago plastic and reconstructive surgery expert Dr. Lawrence Zachary specializes in body contouring following weight-loss surgery. When I asked him if waist trainers can actually reshape the body, he laughed—hysterically.

“If that was the case, they’d be making a fortune,” Zachary said. “There are no quick fixes.”

Today’s waist trainers are similar to the girdles worn 50 years ago, he said. They may look great while on, but your body goes back to its original shape once the compression is removed.

Heather Hamilton, assistant director of fitness and wellness for DePaul University’s campus recreation department, agreed.

“Currently there’s no evidence at all whatsoever that waist training is an effective exercise shortcut,” she said. “There are no proven long-term results from the method and as far as the fat mobilization thing … I can’t believe that’s actually something that happens.”

Hamilton said she doesn’t think users would see permanent results from waist training, and she doesn’t know if they even create temporary changes. “You can’t permanently displace something and just make it disappear by putting compression over it,” she said.

Are waist trainers safe?

If waist trainers are worn too tightly, wearers might have breathing and abdominal problems, said Dr. Tiffany Patton of University of Chicago Medicine. As an assistant professor of pediatrics, Patton specializes in care for children and teens with gastrointestinal issues. In addition to abdominal problems, she said the pressure on the abdomen could cause acid reflux or heartburn and even hinder blood circulation to internal organs.

“Everyone wants to look like Beyonce,” she said. “I could easily see how young women, young girls and teenagers would be potentially interested in this and get into harm’s way.”

Exercising while waist training could also prove problematic. Aside from discomfort, Hamilton said clothing this restrictive could cause skin irritation if it’s not made with sweat-wicking material.

“But the main concern … from a fitness standpoint would be the inability to breathe properly during a workout, because breathing through your diaphragm is one of the most important things to do during exercise,” she said. “If you’ve got that constricted and you don’t have that ability [to breathe], especially with new exercisers, it could cause them to become light-headed or even pass out.”

But one glance at before-and-after photos of Khloe Kardashian using her waist trainer would suggest that she’s successfully narrowed her waistline. Some people may lose inches, Hamilton and Patton agree, but it’s probably due to another factor.

“I’d be surprised if these people weren’t also dieting and exercising on the side when they see those results,” Hamilton said. “That’d be something I’d try to find out as well. How do you know which variable you’re actually testing?”

Waist training alternatives

There may not be a magic shortcut to losing weight and adding curves to your physique, but there are some natural solutions for those willing to put in work. High-intensity interval training (HIIT) is ideal for those who don’t want to spend hours on the treadmill.

“[It’s] still not really a shortcut, but basically a shorter workout,” Hamilton said. “You’re still doing work, but it’s probably the closest thing to a shortcut you’re going to come to.”

Hamilton added that the combination of cardio exercise with resistance training will maximize fat-burning potential.

“I think weightlifting or some form of resistance training is huge for women, and it will not make you bulky—that’s never been a proven point, and it’s a total myth,” she said. “When you build muscle, that muscle that you have is going to burn more fat at rest so it’s much more effective than cardio alone.”

As the saying goes, abs are made in the kitchen. Proper nutrition is the other key to reshaping your body.

“A healthy diet, exercise and focusing on abs during tried-and-true exercises to tone and define would be my first recommendation,” Patton said.

If you insist on wearing a waist trainer, Patton suggested saving it for occasions that call for form-fitting dresses instead of wearing one on a regular basis. I took her advice and wore mine on a recent night out in Nashville. I was paranoid everyone would be able to tell, but no one seemed to notice and I was able to dance without hyperventilating or fainting in the club. Despite the potential health risks, the waist training movement might be here to stay–at least until the next trend takes over.

Sadé Carpenter is a RedEye special contributor. @sademichelle