Proportions and measurements in bodybuilding - determine the circumference of the hips, chest, waist and other indicators || How to correctly measure a woman's hips

How to measure waist circumference?

Taking the necessary measurements is not at all difficult.
To do this, you need an ordinary measuring tape, which is found in almost every home where they like to sew or play sports. It is better if the tape is as soft as possible. The waist circumference should be measured at the narrowest point. Depending on the type, the place can be either closer to the chest (high waist) or closer to the level of the hips (low waist). In most cases, the narrowest part of the torso is at the level of the navel. If the waist is convex rather than concave, for example in pregnant women or overweight women, then the correct result can be obtained by measuring a couple of centimeters above the navel.

The correct position for measuring is to stand straight (preferably near a mirror) and lower your arms down. It is not recommended to measure your waist circumference while sitting. There is no need to strain your body and deceive yourself by sucking in your stomach. Body weight should be evenly distributed. Posture should also be typical for a person. You should not take measurements over clothing - the measurement result may be somewhat distorted.

Measuring your waist takes less than a minute! You need to wrap the meter around your waist parallel to the floor and slowly exhale the air. It is important that it does not cut into the skin; do not wrap the waist too tightly. The mark on the tape that coincides with zero is the waist circumference.

It is better to take the measurement twice, and if the data does not match, the average result is taken.

Women with thin waists have better health, they are less likely to suffer from infertility and diseases of the genitourinary system. Waist-to-hip ratio appears to be linked to your ability to conceive and bear children. Men with a score of around 0.9 have the best chance of conceiving, while women with a score of 0.8 or higher have a significantly greater chance of becoming pregnant naturally.

A Dutch study of artificial insemination back in 1993 showed that the chances of getting pregnant are higher in women with a low waist-hip measurement. It is noted that with an increase in the indicator by 0.1 unit, the probability of conception in a cycle decreases by 30% (data obtained taking into account adjustments for age, weight, and the reason for artificial insemination).

This can be confirmed by the fact that in African countries, where the canons of beauty are different from European ones, women have fairly full hips (for example, 135 cm), but at the same time their waist is clearly defined and noticeably narrower than their hips (for example, 100 cm). If you divide 100 by 135, you get 0.74 - a good indicator for having children.

Any woman is a perfectionist by nature. And, perhaps, nowhere is this more evident than in the desire to achieve an ideal appearance and the willingness to make any sacrifices for this.

The most common problem is extra pounds concentrated in the thighs. This is provided for by the constitution of the female body. But such a figure has not been in fashion for a long time. Therefore, many ladies are ready to do anything to achieve the coveted 90-60-90.

How to reduce hip size? There are a variety of ways. Everyone can find what best suits her.

We measure more than just the waist

Having measured your waist, you can also measure your hips. The volume of your hips is measured with a measuring tape according to similar principles for waist measurements (stand straight, do not “tighten” the meter), but along the widest part of the buttocks. The correspondence between waist size and hip size is a popular indicator in the West that helps experts judge a person’s health and, to some extent, speaks about his attractiveness. Thus, studies of twins have shown that this ratio in 22-61% of cases depends on genetic factors, and only then on nutrition and lifestyle.

Looking for and measuring the hip line

To find out exactly where the hip line is, you need to determine the waist line. A thin round rubber band is best suited for this purpose. It needs to be tied at the waist and walked around a little so that it “sits in place,” that is, moves to the narrowest place. This will be the waist line. Now go down from the elastic band 17-19 centimeters. This value is called “hip height”. It is calculated more accurately when constructing the pattern, and now it is not very important.

Next, you should grab your hips with a measuring tape so that it goes along the most convex places. Using a small mirror, standing with your back to the reflection in a large mirror, make sure that the tape passes smoothly across the buttocks, does not twist and is parallel to the floor line. At the same time, it should not crash into the body too much, but also not hang loosely around it.

This should be taken into account when measuring girth. A large mirror will help you check that the tape lies on your hips correctly. If this measurement is needed for sewing or choosing spacious clothes, then another 2-2.5 cm should be added to the result obtained and rounded to the nearest whole number. Sometimes the widest part may be under the hips.

Adviсe

Before measuring your hips, you need to undress down to your underwear. Jeans, a skirt or clothes that are too full can add extra centimeters due to the thickness of the fabric. And if a woman wears shapewear or tights, they will also have to be removed. It is best to take measurements in thin underwear. The state should be calm, relaxed, breathing should be even. There is no need to specifically tighten or protrude your stomach or strain your buttocks. When measuring, you must stand straight and try not to slouch.

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.

Clothing size chart

Women (Height, cm - 146, 152, 158, 164, 170, 176)

Men (Height, cm - 158, 164, 170, 176, 182, 188)

Measuring the thigh using a centimeter

Sometimes it is necessary to measure one leg. Before measuring the volume of the thigh, the leg must be placed on a chair and bent at the knee at an angle of 90 degrees. Then grab it five centimeters from the groin. Make sure that the muscles are not tense, the tape fits your leg tightly and does not put pressure. Knowing how to measure hip volume can help you more accurately draw a drawing of trousers, especially tight-fitting models or those made from elastic stretch fabric.

Body volumes - chest, waist and hips - need to be known not only for accurate construction of patterns. After all, not every woman knows how to sew. These numbers are much more important for purchasing clothes, especially online. After all, it is unlikely that you will be able to return items purchased this way.

Nuances

However, not everything is so simple, because not all women have ideal figures. So, there are situations when a lady has protruding points on the sides of her legs, the so-called “ears,” that are larger than protruding points on her buttocks. It must be remembered that you need to measure along the most protruding parts, regardless of where exactly they will be located.

It is also not uncommon for women to have a protruding tummy. How to measure hip circumference in such a situation? The convexity of the abdomen also needs to be taken into account when measuring the hips, i.e. on a measuring tape you just need to add those few centimeters over which the belly protrudes. To correctly find out this number, you need to stand straight and relax, without pulling in your stomach.

You can attach a ruler to its most convex part, which will go down, and then simply bring the measuring tape to the ruler. This will be the required measure. If the measurements are taken by a pregnant woman, but she will wear the item not only during an interesting position, the bulge of the abdomen does not need to be taken into account.

Nutrition

The first thing you need to radically review when planning to lose weight is your own diet. The truism “only those who consume fat themselves get fat” is absolutely true.

Sometimes, in order to get rid of a couple of extra centimeters, it is enough to give up sweet, fried, fatty, spicy, salty and smoked baked goods. Also, any fast food, alcoholic and carbonated drinks are strictly prohibited. Eat more often, but little by little, avoid snacks and dry foods, drink as much fluid as possible.

If this doesn't help, take more drastic measures.

• Keep a special diary where you meticulously record everything you eat during the day. Lying to yourself and trying to “forget” something is simply stupid. This way you can estimate the calorie content of your diet and clearly see which foods you should avoid.
• Reduce your usual serving by 20-25%. Go for a little trick by using a smaller plate. But without fanaticism - do not suddenly go on a starvation diet. This way you will achieve the opposite result. Under the influence of unexpected stress, the body will begin to save literally every incoming calorie for future use.
• Remember the golden rule: “eat breakfast yourself, share lunch with a friend, and give dinner to your enemy.” It is in the morning that you need to consume the bulk of fats and carbohydrates. They are best absorbed before 12:00. For breakfast, eat porridge and muesli.
• Another common truth is not to eat after 18:00. If you can’t stand it, drink a cup of hot tea with honey and a glass of kefir. More radical-minded ladies can brush their teeth or chew gum.
• A couple of times a week, have a fasting day - a mono-diet of low-carbohydrate foods. In general, you should give up “fast” carbohydrates found in bread, potatoes and sweets and switch to “slow” ones. Include brown rice, buckwheat, and durum wheat pasta in your diet.
• Your best friends are fruits and vegetables. The fiber they contain fills the stomach, creating a feeling of fullness. Eat more citrus fruits, green apples, tomatoes, cucumbers, spinach, and broccoli. Try to buy them in season and those that grow in your area. Otherwise, there is a high probability of acquiring beautiful, but absolutely useless specimens, pumped with fertilizers and other chemicals.
• Strictly adhere to your daily fluid intake. Remember that liquid is not only water, but also teas, herbal infusions, juices, compotes, fruit drinks, broths, milk and fermented milk products.
• Get protein from foods that don't contain a lot of fat. First of all, this is low-fat fish, white meat chicken and turkey, rabbit, lean pork and beef. Source of vegetable protein - any legumes.
• Instead of saturated fats, include foods containing unsaturated fatty acids in your diet. These are fish, flax and sesame seeds (or oil from them), all types of nuts.
• Try to cook without adding oil. Boil meat, fish and poultry, bake in foil or grill, steam. The same goes for vegetables. Season salads with natural yogurt, soy sauce or lemon juice.
• Reduce salt intake to a minimum. Replace it with fresh herbs and spices.

Physical exercise

To remove extra pounds from your hips, make it a rule to perform a simple set of exercises every day. Start with one approach of 7-8 times for each exercise and gradually increase them to 20-25, and the number of approaches to 3-4.

To enhance the effect of exercise, wear special shapewear, thermal underwear, or simply wrap your thighs with cling film.

You should not overeat before or after training.

• How to reduce hip size? Start with the most common squats. Place your hands behind your head, clasp them in a lock and lower yourself down as if you were sitting on a chair. When your knees are bent at an angle of 90º, freeze for 10-15 seconds. Then slowly rise up. Once you get used to this option, complicate the task. Extend your arms in front of you, holding a small dumbbell or plastic water bottle in each.
• Holding dumbbells in your hands, transfer your weight to the toes of one of your feet. Lift the second one slightly off the floor. Begin to lift it up while leaning forward (back straight), stretching your arms and squeezing the muscles on the other buttock.
• Spread your legs wide apart, extending your arms straight forward. Slowly bend each knee as much as possible, placing your body weight on that leg. Try to move your buttocks back as much as possible.
• A simple but effective exercise - energetic swings forward, backward and to the sides with the widest possible amplitude.
• Standing on one leg, bend the other at the knee and turn it outward. The body must remain motionless.
• Lie on your back and lift your legs vertically up. In turn, bend each knee and turn it parallel to the floor, tensing the thigh muscles.
• In the same starting position, pedal at a slow pace. First one way, then the other. Or move each foot in as wide a circle as possible.
• Lying on your side, bend the knee that is at the bottom and lift the other one up. Until you complete the required number of repetitions, do not lower it to the floor.
• Lying on your stomach with your arms extended forward, raise one right arm and one left leg at the same time as high as possible. We repeat the same on the other arm and leg.
• Sit down, straighten your legs, keep your back straight and begin to move forward and backward, helping yourself with your arms bent at the elbows.

Changing the natural body shape

It is very important not to forget to do lateral lunges with dumbbells in your hands, which create more resistance, stimulate the growth of the thigh muscles and increase their volume

Start doing yoga and experiment

In this practice, there are a huge number of asanas that help the hips open, strengthen their muscle tissue and make them extremely flexible. During classes, it is worth performing the Frog, Lizard, Pigeon and Cow Face poses.

An interesting fact is that even just sitting on your butt can make your hips wider. This is explained by the fact that while sitting, pressure on the buttocks and thigh area increases. This promotes an increase in fat mass in these areas of the body.

If after all this the desired parts of the body have not become wider, try the following:

• Creams that help replenish the lack of collagen and elastin, which are responsible for the speed of recovery and growth of the thigh muscles;
• Give birth, because in the process of bearing and relieving the burden, the femoral region expands naturally, trying to help the child be born quickly and safely. Of course, during the recovery process this part of the body can regain its original appearance, but more often the opposite happens;
• Agree to the operation. The desire to be like Kim Kardashian is quite capable of leading you to the operating table. During surgery, fat is pumped out from different areas of the body, which is then placed in the thigh. More curvaceous shapes of the upper legs can be achieved thanks to silicone sections squeezed under the tissue and skin of the thigh;
• Change your usual posture. Lower and move your shoulders back slightly, straighten your back, shift your entire body weight to one leg, and open your hips slightly. This pose allows you to get the desired curves, especially if you complement it with your hands placed on your hips. If you need to demonstrate wide hips while sitting, simply cross your lower limbs, or shift your body weight to one of your hips;
• Sway your hips while walking, which will give you femininity, charm and attract men's gaze. Relax your whole body, straighten your back and wear high heels;
• If all of the above does not suit you, try to just wait, since with age, wide hips can appear as a result of an increase in the initial parameters of the pelvis.

How to create visibility with clothes

The answer to how to visually make wide hips will be short skirts, designed in lighter and more colorful shades than a blouse or pullover.

It is necessary to direct the attention of others specifically to the lower part of the body, which obliges to avoid shirts and blouses with frills, frills and ruffles. Skirts should have a “balloon”, “tulip” or “sun flare” shape, preferably with transverse stripes

Skirts should have a “balloon”, “tulip” or “sun-flare” shape, preferably with transverse stripes.

If you are used to or obliged to wear skirts below the knees, you should give preference to fluffy and wide models, or buy options that widen downwards. Never buy pencil skirts.

In the summer, the leg muscles are more exposed to others than ever, so the desire to show off wide hips becomes even more relevant. If you start wearing sundresses or strapless tops, due to the lack of material on the upper part of the body, a visual effect of volume will be created below.

There is no need to pull the skirt up to the very middle of your stomach. It is much better when the clothes have a low waist and a wide, catchy belt.

It is worth buying skirts, dresses and other wardrobe items, which in the hip area will be decorated with multi-tiered flounces, frills and drapery

These details will distract the attention of others from the massive upper body

Wear trousers of any cut, as well as shorts of different sizes

Pay special attention to tapered trousers and models with voluminous pockets. These are very comfortable and practical wardrobe items that will visually make the thigh area wider.

Be sure to stock up on beautiful shoes with high, stable and comfortable heels. It will distract prying eyes from the problem area of ​​your body, forcing you to look at your slender legs and seductive gait.

Final recommendations

Try to complicate the exercises with heavier dumbbells, work with different techniques and try to achieve a positive result.

At the same time, you should eat more phytoestrogen and protein, which are found in flax seeds, tofu and soy. These products help to enlarge the breasts and make the waist thinner, which will visually change the proportions of the body and “expand” the hip part.

other methods

• Aerobics classes. Especially water aerobics, since in water the resistance of the environment increases, and you spend 1.5-2 times more effort on performing the exercise.
• Walking. Forget about the existence of elevators. Walk wherever possible. Get a pet and go for long walks. To control yourself, buy a pedometer.
• Jogging. If there are no medical contraindications, this is a wonderful way to remove extra pounds not only from the hips, but also from the stomach. Start with 3-5 minute jogs, gradually increase the pace and duration of the run. A treadmill will also work.
• Dancing. Choose any upbeat music you like. As a bonus, you will receive a dose of good mood. Dance for at least 35-40 minutes. Oriental dancing is great for burning fat.
• Yoga. This is not just a set of exercises, but a whole system that has a beneficial effect on physical and mental health.
• Swimming. 30 minutes spent in the pool 3-4 times a week is enough.
• Cycling. In winter, work out at the gym or buy a home exercise machine. In summer, ride outdoors.
• In winter, go skiing and skating.

What will enhance the effect?

When looking for a way to reduce hip size, do not forget about activities that will help consolidate the effect.

• Massage. You can contact a specialist, but do some things yourself. Rub your thighs and buttocks vigorously with a natural sponge mitten. Stop when you notice slight redness. Usually 2-3 minutes is enough. Lightly pinch and tap problem areas with your hands or use any hand-held massager.
• Wraps. Creams with cayenne pepper extract and caffeine, honey, and medicinal mud have a good effect. Wrap your thighs in cling film, cover them with a thick terry towel, or put woolen trousers over them. Walk like this for at least three quarters of an hour. After washing off the wrap, treat problem areas with a scrub. Contraindications – problems with the heart, blood vessels, any gynecological diseases.

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A woman is a mysterious creature. In the evening she wants fried potatoes and chocolate, and in the morning she wants a perfect reflection in the mirror. The discrepancy between what is desired and what is actually causes tears, depression, and the need to feel sorry for oneself and eat another pie. It is difficult to break this vicious circle, but it is still possible.

The most powerful enemy on the path to success is pity. If you constantly eat away your grievances against the world with buns and pastries, you will never figure out how to reduce the size of your hips. So stop feeling sorry for yourself, close the refrigerator, and start taking action.

Take a piece of paper and with a bright marker write on it the size of your waist, legs, hips and buttocks that you would like to achieve. Just don’t use “glossy” stereotypes. After all, 90-60-90 is not the only correct figure parameters. Attach this sheet to the mirror so as not to forget about your goal, and start working.

And fasting will negatively affect your health; in addition, quickly lost pounds often come back quickly. Don’t try to lose weight in a week, it’s better to start a new life in which you start eating normally, walking more and doing simple exercises to bring your figure to ideal condition.

What can you do at home?

Despite the fact that it is impossible to radically change your figure in a few days without damaging your health, there are ways in which you can achieve the first results in a week or several weeks. However, you cannot stop working on yourself at this stage, since your achievements will disappear without a trace.

The first thing you need to learn is that you cannot overeat either at home, or at a party, or at work. You need to eat little and often so as not to store additional fat reserves in the buttocks or legs. Also, completely avoid snacking and snacking between meals. This adds too many calories to your diet and prevents you from achieving your goal.

At home, you can perform exercises with a fitness ball, an expander, dumbbells, and even exercises with a chair.

In addition, a few simple movements known to us from physical education lessons will help a lot:

1. "Half bridge." This exercise is very simple to perform, but it forms the muscles of the buttocks well. To begin, lie on your back, bend your knees and lift your hips up as much as possible, while strongly tensing your muscles. Then lower your hips and straighten your knees. 15 repetitions are required. After another week, complicate the execution by placing your feet not on the floor, but on the edge of a stable chair or a rubber ball.
2. "Walking on toes." The exercise can be performed both at home and at work. It remarkably strengthens the muscles of the legs and buttocks and reduces their volume. Rise up onto your toes as much as possible and, keeping your legs straight, walk around the room in small steps, tensing your muscles.
3. "Swing your legs." It's hard to find a better exercise to reduce hip size. Stand with your right side to the edge of the back of the chair and grab it with your hand. Swing your leg in a circular motion and place your toe on the seat of the chair. This must be done at least 10 times with each leg.
4. "Transfer." This is a very good exercise for the legs and waist. To perform, sit on the floor and bend your knees completely, placing your hands on the floor behind your back. Keep your feet together. Try to place your knees on the floor on one side, then on the other. Do 10 repetitions in each direction.

Taking measurements

The procedure will require a measuring tape. If you don’t have it at hand, you can use a lace and a school ruler. Let's look at the main parameters and where to measure them:

1. Chest circumference. Stand up straight, straighten your back. Throw a tape measure over your back. The measuring tape should go along the bottom of the shoulder blades, the latissimus muscles and the pectoral nipples. The tension is light, without squeezing the skin. The measurement is taken while exhaling.
2. Hip volume. Stand up straight, lift one leg onto your toes. To measure the circumference of your hips, you need to press the tape measure in the widest part of them (the upper third, just below the buttocks). Tighten your quadriceps, pull the band slightly taut, and record the value. Then measure the thigh muscles on the other leg.
3. Calf circumference. Straighten up, lift one leg onto your toes. Press the measuring centimeter to the widest part of the calf muscle, bring the end together with the tape and record the parameter. Repeat with the other leg.
4. Shoulder circumference. It is necessary to clarify this issue. People who are far from sports mistakenly call the shoulder the main joint of the arm and the muscles covering it. In fact, the shoulder is the entire upper part of the limb from the edge of the collarbone to the elbow. Therefore, in order to correctly measure your shoulders, you need to lower your arms freely, and then cover the biceps muscles in the middle with a centimeter.
5. Forearm circumference. To begin, bend your elbow at a right angle and clench your fingers into a fist. To measure your forearm, you need to place the tape at its widest point (3-4 cm below the elbow joint).
6. Bicep circumference. Stand up, raise your shoulder until it is parallel to the floor, bend your arm and tense your biceps muscle. Throw a centimeter at the top point of the biceps, take a measurement and repeat with the other arm.
7. Waist circumference. Straighten up, straighten your back. To measure your waist, place the tape measure at the narrowest part of your body. As a rule, this place is located just above the navel. Exhale, but do not suck in your stomach. Record the value.
8. Neck circumference. Measure this parameter under the thyroid cartilage of the larynx.
9. Pelvic girth. To determine this indicator, press the tape to the middle of the gluteal muscles and to the upper protruding parts of the thigh bones.

In addition to the size of the biceps and forearms, some athletes determine the thickness of the wrists. But this indicator serves not to track results, but to identify a predisposition to gain muscle mass.

Exercises with a fitness ball

A fitness ball or fitball is a great help for overweight people. The main advantage of this sports equipment is that it forces all muscles to work, regardless of which group the exercises are performed on. This effect is achieved by constantly maintaining balance during the execution of the complex.

Along with reducing the volume of the legs, hips, waist and buttocks, the arms and back are strengthened, flexibility is developed and coordination of movements is improved. So, if, when putting on trousers, you are thinking about how to reduce the volume of your hips, then this sports equipment is for you.

How to find out the size of the buttocks?

So, we now know our girth of the buttocks, or rather the girth of the hips, or, as is commonly called OB. When drawing up patterns for sewing or when choosing clothes in a store, you need to know your semi-circumference of the hips - HH. To do this, the resulting numbers must be divided in half. For example, your hip volume is 96 cm, which means your half-circumference is 96:2=48. This means that when choosing a skirt, trousers or dress, clothing size 48 will suit you.

European sizes are calculated a little differently. The hip circumference must be multiplied by 0.397. If the circumference is 96 cm, we get 38, this is your European size.

So, when buying push-up panties or shorts, you will not be mistaken with your size.

Exercises with a rubber band

A rubber band will help you work out the volumetric areas of the buttocks and the back of your legs at home. It develops muscles and reduces fat deposits, removing extra centimeters of volume. The tourniquet allows you to increase the load when performing lunges and swings.

To perform lunges, you need to step on the center of the tourniquet and hold its ends in your hands. Pull the rubber tighter and, taking a step back, perform squats 10-15 times. In addition to the thigh muscles, this exercise strengthens the biceps, since you have to make an effort to hold the tourniquet.

To increase the load when swinging the legs, the tourniquet is tied to stationary furniture or to a pipe. The second end is attached to the lower leg and various lifts are performed.

The shape of the buttocks is improved by moving the legs back. This exercise must be performed while standing on all fours. The ends of the tourniquet are wrapped around the hands, the foot is threaded through the loop and sharply pushed up, straightening the knee.

To ensure that all muscles receive the necessary loads and your figure approaches the ideal parameters as quickly as possible, alternate exercises, replacing sports equipment every week.

Plank pose

If, due to your nature, you prefer static loads, then you can perform unique exercises called “plank pose.” There are several options for doing this, but first let’s look at the simplest one: you should “hover” above the floor, leaning on your toes and elbows.

Tighten your muscles as much as possible and do not relax until the end of the exercise. It is difficult to maintain yourself in this state, so start from the first minute, gradually increasing the time. Keep your back straight, do not arch your lower back or slouch.

The first results of this exercise are noticeable after 2 weeks, since all muscles are tightened at the same time. As your body muscles become stronger, you can move on to more complex plank modifications.

The ratio of men's clothing sizes in Russia and abroad

Having studied the tables presented in the article, you will notice that each country has its own parameters and designations . One state uses letter markings, another uses digital markings .

For example, with short stature (from 160 to 170 cm), German clothing manufacturers label products with size 24. If height varies from 162 to 166, in Russia this size is designated by the number 42. In this case, we are talking about standard size grids.