Waist Measurement Guide (Eight Steps with Illustrations)

1. 1

   Take your shirt off or put your skirt up For a precise waist size, undress to the point where the tape measure can rest on your bare stomach. Take your shirt off or raise it so that it's not covering your chest. Take off your pants if they're in the way, and pull them down to your hips.

2. 2

   Discover your midsection. Locate the top of your hips and the bottom of your rib cage using your fingers. The fleshy area between these two skeletal features is your waist. [1] It's also the smallest part of your waistline, and it usually sits at or above your belly button.

   EXPERT TIP

   

   Ajani, Laila

   Aerobics Instructor

   The San Francisco-based personal training company Push Personal Fitness was founded by fitness expert Laila Ajani. Laila is a fitness expert who excels at a variety of sports, including gymnastics, powerlifting, tennis, long-distance running, and Olympic lifting. Laila has earned credentials as a Corrective Exercise Specialist (CES), a member of the National Strength & Conditioning Association (NSCA), and a member of USA Powerlifting (USAPL).

   

   The smallest part of your waist is usually a little higher up than most people think, so our expert agrees that's where you should focus when taking your waist measurement. Location: typically just above the belly button. You should take your measurement at the widest part of your hips and glutes if you want an accurate hip measurement as well.

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   Thread the tape measure around your midsection. Maintain a tall, upright stance and a calm breathing rate. Start with the tape's end at your belly button and bring it around your back and in front of your waist. The measuring tape needs to be laid flat on the floor and wrapped tightly around your midsection without causing any discomfort. [2]

   • Be sure there are no kinks or twists in the measuring tape, especially at the back.

4. 4

   Here's the tape, take it and read it Calm down and double-check your measurements with the tape. [3] At the point where the loose end of the tape measure meets the zero end, you will find your waist size. Depending on the scale on your measuring tape, the number represents your waist circumference in inches or centimeters.

5. 5

   It's important to verify your measurements. Check the precision of your original measurement by taking it again. If the results are different, repeat the measurement two more times and average the results.

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1. 1

   Verify that your weight and height measurements are normal. For men, a normal waist circumference is less than 37 inches (94 cm) and less than 31 inches (79 cm). Women should aim for a minimum of 3 feet (90 cm) [4] Increased risk of cardiovascular disease and stroke is associated with a BMI that is greater than what is considered normal for a person's sex. [5] Type 2 diabetes and some forms of cancer have been linked to a high waist circumference. [6]

   • You should consult a physician if your reading falls outside of the normal range.

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   Think about anything that could diminish the value of your result and account for it. A healthy waist size is not always indicative of overall health. Even if you are otherwise healthy, your waist measurement may be outside the healthy parameters if you are pregnant or if you have a medical condition that causes your abdomen to appear distended (full or bloated). Similarly, people of Chinese, Japanese, South Asian, Aboriginal, or Torres Strait Islander descent tend to have larger waist sizes than the general population. [7]

3. 3

   You can learn more about your weight by looking at your body mass index. The Body Mass Index (BMI) can be used in conjunction with a waist measurement to help determine if a person is at a healthy weight. [8] The BMI calculates whether or not you need to reduce your calorie intake by considering both your weight and your height. [9]

   • If your body mass index (BMI) is higher than ideal, you should discuss strategies for losing weight and keeping it off with your doctor.

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