Waist size in women. The norm, how to measure girth, reduce waist. Exercises

Why do you need to monitor your waist size?

Excess weight is becoming a serious problem for modern society. Weight gain in the extremities (buttocks, hips, shoulders) is not as dangerous as an increase in waist size. The reason for this lies in the anatomy of the human body: excess folds in the abdominal area and above indicate visceral fat. This is when the internal organs of the abdominal cavity begin to become covered with fat.

And this entails a number of negative consequences:

• natural blood circulation and lymphatic drainage are disrupted, which leads to cardiovascular diseases;
• liver function worsens;
• the risk of developing diabetes mellitus increases by 2 times;
• hormonal levels are distorted (the production of the male hormone, testosterone, increases);
• the attractiveness and generally accepted proportions of the figure are lost.

With each passing decade, a person physiologically gains weight. This is the norm and is explained by hormonal and physicochemical changes in the body. The main thing is to monitor your waist size.

Body weight can and should change, but the ratio of the main parameters (waist volume to height or hip circumference) must be maintained.

How to measure your waist circumference correctly

Measuring your waist is very easy.

To do this, there are a number of sequential actions:

1. First you need to expose your stomach by taking off your T-shirt or jacket. If your trousers are in the way, lower them.
2. The waist is the narrowest part of the body. With your hands you need to feel for the beginning of the chest. For convenience, it is better to stand in front of a mirror to visually observe the process. Approximate orientation - level slightly above the navel.
3. Take a measuring tape and, holding one end just above the navel level, wrap it around your torso. Bring out end 2 and connect to 1.
4. Exhale. Make sure the tape is not twisted or stretched.
5. View the value on the tape. The number on the 2nd end of the tape is your waist circumference.
6. To ensure accurate measurements, repeat the entire sequence again.

Taking measurements

How to measure your waist correctly so as not to make a mistake - this question arises for many girls. In order to do this as accurately as possible, you must:

• Take a measuring tape. A hard tape measure is not suitable for these purposes, as it will distort the result. If there is no tape, then you need to buy it. You can usually find such things in stores with sewing equipment and accessories;
• Measure your waist on a naked body. Even light clothing can play a cruel joke on you and increase your readings by a couple of centimeters;
• The waist is measured while standing, while sitting you will get absolutely inaccurate results. You need to stand straight, with your posture in a natural position for you. There is no need to slouch, but you also shouldn’t arch your back too much;
• The waist is measured at the narrowest point. In this case, it is important to position the measuring tape strictly horizontally; it should not ride up in front or behind;
• The tape passes approximately at the level of the navel. But it’s worth considering that everyone’s body shape is different. Your waist may be, for example, a centimeter above or below your navel, this is considered normal;
• There is no need to tighten the skin when taking measurements and inhale as deeply as possible, otherwise you will not achieve anything, but will only get incorrect results. It is better to take the measurement while exhaling, but you do not need to protrude your stomach too much.

Once you know the result, you can determine your clothing size.
Additionally, such measurements can help you decide which direction to take if you decide to lose weight. Knowing the initial result, you can control your changes. Don’t be upset if at the moment your parameters are far from your ideal, because you will definitely achieve what you want. The main thing is to remember that the waist should be up to 80 cm, since larger volumes are already a threat to your health. You should think about reducing your weight. If, when measured, your waist turns out to be more than 88 cm, then you should sound the alarm, as this is a critical indicator and indicates obesity. For men, this figure should not exceed 94 cm. Any other result is the norm and you should not get depressed if you do not see the number 60 when taking measurements. Not everyone is blessed with a thin waist, and this depends solely on the design of the body. Even if you are thin, your waist can be 65-70 cm.

Waist circumference norms for women of different ages

There are several types of female figures:

• pear;
• apple;
• hourglass;
• triangle;
• rectangle.

The genetic factor is one of the determining factors here. Therefore, waist size in women of the same age can vary over a fairly wide range. Sometimes a girl at 25 years old can have a greater girth than a woman at 35. And this is also a variant of the norm in the absence of other violations.

However, there is a permissible value, exceeding which is unacceptable for any age. A woman's waist, more than 80 cm, signals the beginning of problems. This figure is easy to remember and control this parameter. For men, this norm is 92 cm.

Waist circumference standards, depending on height and weight

Waist size in women (the norm is up to 80 cm) is directly proportional to height and weight. There are several methods using which you can calculate your parameters and see if they fit within acceptable standards. The most popular of them says: if you subtract the number 100 from your height, you should get the ideal waist size.

It’s the same with weight: subtract 100 from height and get weight.

It becomes clear that the ideal ratio of all parameters comes down to equal numerical values ​​of the waist circumference and the woman’s weight. These are too average standards, and for many they are not suitable even if there are no deviations. But there is a category of women of average height whose proportions fit into the results of these formulas.

Their height ranges from 165 to 175 cm. Waist size in cm is approximately equal to weight in kg. It is also true for them that losing weight by 1 kg results in a reduction in waist circumference by 1 cm.

Generally accepted standards

In men more than 102 cm, waist circumference more than 88 cm in women - a warning about possible health risks (cardiovascular diseases, type 2 diabetes). The norm can be considered for men - up to 94 cm, for women - up to 80 cm.

If we talk about the aesthetic component, in most countries of the world women with a waist size of less than 70 cm are considered attractive. Researchers have found that every extra 5 cm in the waist area increases the possibility of premature death by 17% in men and 13% in women.

Waist-to-hip ratio, an indicator of attractiveness and health

Waist size in women (the norm depends not only on height and weight) can change over time. But the correct proportions must be maintained, one of which is the ratio of waist to hip circumference (STB). For women it should be no more than 0.7. The global average today is almost 0.8. This suggests that more and more women are becoming obese.

A waist-to-hip ratio of more than 0.85 in women always means a diagnosis of visceral obesity, for which you should immediately consult a general practitioner and begin a full examination. An increase in waist circumference leads to irreversible internal processes that can lead to heart attacks, strokes or cancer.

The first step to take is to start eating healthy. Disturbed proportions of the waist and hip circumference can be explained by a genetic factor, but the percentage of such cases is very small.

Most of the facts of visceral weight gain are caused by improper and excessive nutrition, as well as a sedentary lifestyle.

In addition to health indicators, the ratio of waist and hip circumference determines the attractiveness of a woman and the harmony of her shapes and sizes. According to studies, men subconsciously choose women with an STB indicator of 0.6 - 0.7. In this case, an impressive hip girth is very important, symbolizing the ability to bear children.

When to take waist measurements

Any measurements, including the waist, must be taken in the morning, immediately after visiting the restroom. The fact is that by the end of the day there may be slight swelling and an increase in body volume due to the food eaten during the day. Therefore, evening measurements are not entirely correct.

If you want to control your changes, keep a measurement diary where you will write down your measurements. Measurements should be taken no earlier than every 3 weeks. You shouldn’t do it more often, as you risk not noticing the difference in the numbers.

And don't forget, waist measurement plays a huge role in your health. The critical waist thickness for women should not exceed 88 cm, and for men - 102 cm. If you receive results close to or greater than these values, be sure to consult a doctor. This result may indicate obesity and a serious health threat. The doctor will draw up a diagnostic plan for you and help you solve the problem.

Ways to correct waist size

Waist size for women is an indicator that needs to be monitored and maintained. After detecting an excess of the norm, it is not recommended to immediately start losing weight.

A consultation with a general practitioner is required, who, based on the results of prescribed tests, may allow you to start training or other methods of reducing your waist. Only if there are no contraindications can we begin to solve the problem.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Physical activities

There is a whole range of special exercises aimed at correcting the waist at home:

• Hand touching heels. Lie down in the starting position on the mat. Bend your knees. With your straightened arm, reach your heel with your fingertips (right hand to right leg). Perform twisting by tensing the oblique abdominal muscles. Returning to the starting position, you need to change your hand, without lowering your head. Do 3 sets of 10 times on each side.

• Plank with leg pull-up . Get into the starting plank position: stand on your elbows and toes with a straight torso without bending. Tightening your abdominal muscles, pull your leg toward your elbow (right to right). Return to plank and change legs. Repeat 3 sets of 15 crunches.
• Twisting with a load . For the starting position, you need to sit on the floor and bend your knees. Take a weight in your hands (a dumbbell, a thick book, a bottle of water) and hold it at chest level. Lift your feet off the floor. Using twisting movements, lower the load to the right and left alternately, wrapping it around your waist. The legs are held in place by the abdominal muscles and do not touch the surface. Perform 3 sets of 20 repetitions.
• Lowering straight legs from a lying position . Lie on the floor, stretch your arms perpendicular to the axis of your body. Straighten your legs and connect your heels, lift them to form an angle of 900 with the surface. Lower your legs alternately to the right and left without touching the floor. At the same time, the lower back is pressed and retracted, and the oblique abdominal muscles work. Do 3 sets of 10 times in each direction.
• Exercise "Bicycle" . Lie on the floor, bend your knees. Place your hands behind your head, elbows parallel to the floor. Tightening your abdominal muscles and lifting 1 arm and 1 leg, tear off the body. In this case, the elbow reaches towards the opposite knee. When returning to the starting position, it is important not to lower your arms and legs to the floor. Do 3 sets of 15 repetitions.
• Side plank. Lie on your side, support yourself on your elbow. Place the basin on the floor. The second hand is on the belt. Raise your pelvis and lift your body off the surface. The body should represent a straight line. Stay in this position for 15 seconds. Then relax and lower your pelvis. Do 10 times and change sides. It is necessary to perform 2 approaches.
• Bend over with a load . Stand straight in the starting position: feet shoulder-width apart, pelvis twisted up, arms placed freely along the body. Take a load (dumbbell) in your hands. By twisting at the waist, lower yourself alternately to the left and right sides. In this case, the dumbbells are pulled down, creating resistance. Repeat 3 sets of 20 times.
• Raising arms and legs on all fours . Starting position - stand on your knees and hands. The pelvis needs to be twisted up, the stomach should be pulled in, and the lower back should not be bent. Alternately lift the opposite arm and leg, extending them parallel to the floor. It is important to do the exercise slowly, tensing your abs and feeling your balance. Repeat 3 sets of 15 times.
• Raising arms and legs from a lying position . Lie on the floor on your stomach, stretch your arms and legs as far as possible and relax. Straining your torso, raise your opposite arm and leg. Stay in this position for a few seconds. At the same time, the head does not fall back, the neck is relaxed. Do 2 sets of 10 reps.
• Pelvic descent . The starting position is to kneel. Stretch your arms high up. Twisting at the waist, lower the pelvis either to the left or to the right. In this case, the buttocks should touch the floor. Complete 3 sets of 20 repetitions.

It is important to perform the listed exercises 2 hours after meals every day.

Wraps

Body wrap is one of the widely used means for losing weight, which can be done either in a beauty salon or at home. The essence is to apply a special product to the entire body and then wrap it in film, resulting in the outflow of excess fluid from the body. Therefore, the effect of the procedure is noticeable after just 1 time.

Wraps can be cold or hot.

Based on the composition of the product used, they are divided into:

• honey;
• chocolate;
• algae;
• fruit;
• mud.

The main properties of fruit wraps are given in the table:

In beauty salons, body wraps are part of a set of procedures aimed at reducing the size of the waist and hips.
After applying the product, a thermal blanket and roller massage are often used to enhance the effect. An important rule is that wraps should be regular. Only with an integrated approach can the following results be achieved:

• get rid of cellulite or reduce its manifestations;
• reduce the circumference of the waist, hips and other problem areas;
• reduce the visibility of stretch marks and skin irregularities;
• improve blood circulation and lymphatic drainage;
• improve your mood and calm down.

The most significant disadvantage of salon wraps is the high cost of the procedure and the need for an integrated approach. Therefore, very often women spend them at home.

Here are just a few recipes for this:

• Honey wrap : 300 g of honey mixed with 2 tablespoons of coarse salt, 3-4 drops of any essential oil (lavender, tea rose, tangerine) added.
• Chocolate wrap : 2 bars of dark chocolate (cocoa content - at least 75%) are melted in a water bath with the addition of 2 tablespoons of any cosmetic oil. Add 3-4 drops of essential oil. The resulting mixture is cooled, but not allowed to harden.
• Mud wrap : You can buy volcanic or sea mud at any pharmacy. Before the procedure, it is necessary to heat it in any way (microwave, water bath). Add 3-4 drops of essential oil.
• Cinnamon wrap: Add 5-6 drops of cinnamon oil to 100 g of olive or flaxseed oil.

• Wrap with pepper : grate 200 g of ginger root on a fine grater, mix with chopped red pepper (1 pod) and pour in 150 g of olive oil.

To carry out any wrap at home, you need to follow the following steps:

1. Take a warm or hot shower. Use a scrub to exfoliate dead skin areas. The body should be steamed and clean. For problem areas, you can massage with an anti-cellulite brush.
2. Heat the wrapping mixture to the desired temperature (if the procedure requires this).
3. Apply the mixture in a thin layer to areas of the body with smooth massaging movements in the direction from bottom to top. It is recommended to start from the feet and then rise higher.
4. Wrap the body with cling film in 2-3 layers so that nothing presses or pinches.

5. If the wrap is cold, wear shapewear. If it’s hot, cover yourself with a thermal blanket (blanket, shawl).
6. Stay in this position for 30 minutes. up to 1 hour depending on the purpose of the procedure. It is more comfortable to lie down, but a sitting position is also allowed.
7. Rinse the mixture off your body with warm water.
8. Rub problem areas of the body with a rough towel to enhance the effect.
9. Apply moisturizer all over your body.
10. At night, use a rich nourishing cream on problem areas.

Massage

Waist size in women (the norm may depend on the type of figure) is a problem area that requires correction in the form of manual stimulation - massages. Beauty salons most often complete the wrap with a comprehensive anti-cellulite massage. Oils that promote fat burning are used. Various techniques are used.

There are also several options for massage at home:

• Manual self-massage . The technique consists of vigorous movements, first vertically, then horizontally. Continue circular movements clockwise and counterclockwise. Patting and tapping movements with fingers are also used. The massage is completed with shaking movements, with the stomach relaxed and fluctuating. This massage is good before starting physical exercise: it warms up the muscles and stimulates blood circulation.
• Vacuum massage with cups . At the pharmacy, purchase special products for the procedure - silicone jars. Apply coconut (linseed, olive) oil to the skin and let the jar adhere and form a vacuum. It is important that the skin inside the jar rises no more than 1 cm. Move in a slow circular motion in the waist and abdomen. Perform for 5-10 minutes.
• Pinch massage . Lie down on a flat surface. Apply any cosmetic oil to your stomach. With your index finger and thumb, grab the fold on your stomach and move clockwise with pinching movements. With each new circle, the strength and intensity should increase. The skin should turn red. Perform no more than 7 minutes. After the massage, apply soothing oil.
• Hydromassage . Get into the shower and set a warm stream of water to medium intensity. Direct it to the abdominal area and hold it there for a few seconds. Then change position. Perform for 5-10 minutes.
• Anticellulite massage . Apply a pharmaceutical fat burning product. Start with light rubbing movements. Increase intensity. The main movement is to grab a thick layer of skin with your index finger and thumb and move from top to bottom. This will ensure the acceleration of fat. Finish the massage again with light movements.

Any type of massage should be performed for a limited time. If discomfort or dizziness occurs, stop the procedure immediately.

HOW TO GET A NARROW WAIST FOR A MAN: EXERCISES

As many men age, they develop excess weight around the waist, known as abdominal obesity. To combat excess belly fat, experts advise following a diet and increasing your activity level, paying special attention to cardio.

1. Aerobic cardio training

Aerobic training is the main way to lose weight and remove belly fat. Cardio exercise helps you lose weight throughout your body, and for men, belly fat is usually the first to be burned. To get results, you need at least 150 minutes of moderate or 75 minutes of vigorous exercise every week. These activities include walking, running, team sports, swimming, and cycling.

1. Crunches

The oblique muscles on the sides of the waist help a man to pump up his abs and trim his sides. This exercise has several variations, one of which can be seen in the video. Perform 20 repetitions on each side.

1. Turns

Another useful exercise that will help get rid of the sides and pump up a man’s waist. Do it as shown in the video. Start with 10 repetitions, gradually increasing the number of repetitions to 20-25, and the number of approaches to three.

1. Diagonal crunches

This is a more challenging alternative to the previous exercises. Lie on the floor and bend your knees, raising them parallel to the floor. Place your hands behind your head, keeping your elbows straight without pushing them forward. Twist your body to the right, bringing your left knee toward your chest, bringing your right elbow closer to your left knee. Repeat the same with the other leg. Do 20 times. If this exercise is still difficult, you can replace it with a “bicycle”, simulating riding with your feet while lying on your back. Additionally, you can do a plank.

HOW TO REDUCE A MAN'S WAIST BY LOSSING WEIGHT

Men tend to accumulate fat in the abdominal area, and a waist width of more than 102 cm increases the risk of heart disease and type 2 diabetes. To remove fat from your sides and waist, you need to lose excess weight throughout your body. A healthy, reduced-calorie diet and regular exercise are the main methods to achieve a thinner, narrower waist in men.

• Calories

By burning more calories than your body takes in daily, you can lose excess weight. You can't lose weight in just one part of the body, the weight will be lost throughout the body. By reducing your daily intake by 500-1000 calories, you can safely lose weight by 400-900 grams per week. This calorie deficit can be created by changing your diet, increasing your exercise, or a combination of both. With weight loss, the overall amount of fat in your body will decrease, including a decrease in the circumference around your waist. Typically, men begin to lose weight by consuming between 1,200 and 1,600 calories per day.

• Diet

Although exercise burns calories and fat, changing your diet can be just as beneficial for gradual weight loss. Calories from sugar, which are present in foods and drinks such as cookies, donuts, soda, candy, and baked goods, significantly contribute to the deposition of fat around the waist. Eating small portions and replacing high-calorie foods with low-calorie foods can speed up and make weight loss easier. Nutrients should mostly come from lean meats, lean fish, vegetables and fruits.

Other methods for reducing waist size at home

Waist size in women (the norm should not be exceeded) can be adjusted in other ways at home.

It is important to understand that an integrated approach is important in solving this issue: one massage without nutritional correction will not change your figure.

Therefore, a combination of several methods is necessary. A calorie deficit diet based on proper nutrition. Exclude sweets, flour, fast food. Give preference to vegetables and fruits, fresh fish and dairy products. Eat small and often. Drink at least 1.5 liters of clean water daily. Get rid of bad habits.

Also:

• Cardio training. This could be skiing or skating in the winter, and a morning jog in the park in the summer. Also include daily walking: get off 1 stop earlier, don’t use the elevator, walk during your lunch break.
• Twist wrap. Include hoop exercises in your morning exercises every day. Increase time and intensity every day.

• Wear a corset that gives tone to the abdominal muscles. Your posture will also become straighter and stronger.
• Get enough sleep and rest fully . Stress and nervous tension cause excess fat deposits. Emotional peace is important during the period of weight loss and volume reduction.
• To live an active lifestyle. A slender figure and thin waist are guaranteed to those women who behave energetically and are not lazy. Daily cleaning, washing windows, walking the dog - all this will have a beneficial effect on your shape.

Every self-respecting woman should keep herself in shape and monitor the basic volumes (waist, hips). Exceeding the norms will negatively affect not only external beauty and attractiveness, but also basic health indicators.

Article design: Anna Vinnitskaya

How to change your figure?

Sometimes, after such measurements, the girls' mood deteriorates, because they wanted to see other numbers. In some cases, sadness is not even associated with excess weight, but vice versa. Many people, for example, are upset by narrow hips that do not look round and attractive enough. Unfortunately, nothing can be done about this, because the width of the hips depends solely on the location of the bones. However, you can make your body look a little curvier if you work it out at the gym. With proper effort, you can enlarge your buttocks and legs. Yes, your hips will not widen, but visually your figure will take on more feminine shapes.

This problem most often affects girls who are naturally very thin and cannot gain weight. Along with working out in the gym, they will also need to eat more, otherwise there will be no changes.

As you can see, even if you don’t like something about your figure, you can fix it with some effort. Moreover, now you know how to correctly measure your waist, as well as your hips and chest. This will help you spend less time in clothing stores and keep track of your changes.