You can measure your own waistline and hips to assess your health status and the success of a diet or fitness program. Girth measurements, such as these, are useful because they are a quick and easy way to get reliable body size information. Waistline and hip measurements, however, can be misleading. For example, a person with a large hip circumference might have large gluteus muscles, and the measurement will not differentiate this from body fat.
Waistline
Step 1
Stand facing a mirror and find the narrowest part of your bare torso. The narrowest part must be above your belly button and below your xiphoid process, r the bottom of the middle of your ribcage.
Step 2
Stand tall and wrap the tape measure around the narrowest part.
Step 3
Relax your muscles without losing your posture and read the point on the tape measure that meets the end. Do not pull the tape measure tightly. Pull it firmly but leave enough space for one finger to slide under it.
Step 4
Record the measurement where the tape measure meets the end.
Step 5
Perform the four steps again to make a second measurement for accuracy.
Hips
Step 1
Stand in front of the mirror, turned to the side. Identify the largest part of the hips or butt, whichever spot above the thighs is largest.
Step 2
Wrap the tape measure around the widest area. The tape measure should be loose enough that you do not see compression of the skin, but not so loose that it slips from the area.
Step 3
Record the measurement where the tape measure meets the end.
Step 4
Repeat the three steps to make a second measurement for accuracy
Tips and Warnings
- The assistance of another individual, particularly a person skilled at taking such measurements, is helpful and will provide greater accuracy. If the difference between your two measurements of the same site are more than half an inch off, start over.
Things You'll Need
- Tape measure
- Mirror
- Note pad
- Pencil or pen
References
- "ACSM's Guidelines for Exercise Testing and Prescription", Sixth Edition; American College of Sports Medicine; 2000
- "Health Fitness Instructor's Handbook", Fourth Edition; Edward T. Howley and B. Don Franks; 2003
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