Waist in women: where it is, the norm by age, how to make it narrower

Anyone hoping to pull off their ideal look—whether it’s a chic new haircut or the ideal ensemble—must have a solid understanding of their waistline. Knowing where your waist falls on the body and how it changes with age can help you make well-informed decisions about how you look. The waist is a defining feature of the body.

The waist is often the narrowest part of the torso in women, situated between the ribs and the hips. It’s an important region that has a big impact on how well clothes fit and appear. Understanding the typical waist size for each age group will help you better understand your own body and make any necessary adjustments.

There are a number of techniques you can use to make your waist appear smaller. There are many strategies to slim down your waist, from targeted workouts to wardrobe selection. This guide will discuss the location of the waist, the ideal waist size according to age, and useful advice for creating a more slender figure.

Why you need to monitor your waist size?

The waist circumference is a critical factor in determining the body mass index. The ideal waist circumference parameter varies based on an individual’s age, height, weight, and physical attributes. It is not a fixed value for either gender. Furthermore, the waist size indicates "malfunctions" in the body that need to be closely examined.

A woman’s everyday life is made easier by having a narrow waist and well-defined abdominal muscles. She can run, bend, and lift her body more easily, as well as distribute the weight of heavy luggage correctly. Furthermore, trained, "live" abdominal muscles are particularly helpful for women during pregnancy and childbirth.

The obesity and excess weight issue among the people of Japan is being actively addressed by the Ministry of Health in Japan. Because they are susceptible to these illnesses, people in the nation between the ages of 45 and 75 are required to have their waistlines measured every year.

Where is the waist in women?

Women’s waists are situated in a horizontal oval shape on the sides, back, and stomach, between the pelvis and the lower chest. The elbow of the lowered arm can be used to visually determine the waist line’s level. A commonly accepted measurement range of 2 to 3 cm above the navel is frequently used for convenience of measurement.

An old-fashioned, skilled tailor would first measure their clients’ figures and then belt their waists with a thin elastic band. It was thought to occupy the waist, the narrowest part of the body, because of its plasticity.

How to measure waist circumference correctly?

A tailor’s tape measure is used to measure the waist between the top of the pelvis and the very edge of the rib cage below. When taking a measurement, the flexible tape should not apply sensitive pressure to the waist; instead, it should lie strictly horizontally.

The individual’s position is crucial when measuring the waist. The subject must remove all outerwear and stand up straight in order to get the proper measurement. For control, the measurement value should be taken twice while exhaling.

If there is a difference between the first and second measurements, the waist circumference should be measured on average.

If the waist is measured at the navel, this will be regarded as a serious error. When taking a measurement, the measuring tape should normally be positioned strictly horizontally, above the navel, without being squeezed.

Standards of waist circumference in women

In women, the waist is situated above the projecting pelvic bones and beneath the rib cage. Standard values of waist volume vary with height, weight, and age; this is a normal process of figure transformation brought on by physiological growth and aging.

Table showing the ideal proportions of a woman’s waist circumference to height:

Absolute height values, cm	Ideal waist circumference parameters, cm
150.0 (+/- 1.0)	55.0
152.0 (+/- 1.0)	56.0
154.0 (+/- 1.0)	57.0
156.0 (+/- 1.0)	58.0
158.0 (+/- 1.0)	59.0
160.0 (+/- 1.0)	60.0
162.0 (+/- 1.0)	61.0
164.0 (+/- 1.0)	62.0
166.0 (+/- 1.0)	63.0
168.0 (+/- 1.0)	64.0
170.0 (+/- 1.0)	65.0
172.0 (+/- 1.0)	66.0
174.0 (+/- 1.0)	67.0
176.0 (+/- 1.0)	68.0
178.0 (+/- 1.0)	69.0
180.0 (+/- 1.0)	70.0
182.0 (+/- 1.0)	71.0
184.0 (+/- 1.0)	72.0
186.0 (+/- 1.0)	73.0

Table showing the ideal proportions of a woman’s weight to her age and height:

Height indicator, cm	Age, year/years	Weight close to ideal, kg
150.0 (+/- 1.0)	20-29	43.9
	30-39	53.9
	40-49	56.5
	50-59	55.7
	60-69	54.8
152.0 (+/- 1.0)	20-29	51.0
	30-39	55.0
	40-49	59.5
	50-59	57.6
	60-69	55.9
154.0 (+/- 1.0)	20-29	53.0
	30-39	59.1
	40-49	62.4
	50-59	60.2
	60-69	59.0
156.0 (+/- 1.0)	20-29	55.8
	30-39	61.5
	40-49	66.0
	50-59	62.4
	60-69	60.9
158.0 (+/- 1.0)	20-29	58.1
	30-39	64.1
	40-49	67.9
	50-59	64.5
	60-69	62.4
160.0 (+/- 1.0)	20-29	59.8
	30-39	65.8
	40-49	69.9
	50-59	65.8
	60-69	64.6
162.0 (+/- 1.0)	20-29	61.6
	30-39	68.5
	40-49	72.2
	50-59	68.7
	60-69	66.5
164.0 (+/- 1.0)	20-29	63.6
	30-39	70.8
	40-49	74.0
	50-59	72.0
	60-69	70.0
166.0 (+/- 1.0)	20-29	65.2
	30-39	71.8
	40-49	76.5
	50-59	73.8
	60-69	71.5
168.0 (+/- 1.0)	20-29	68.5
	30-39	73.7
	40-49	78.2
	50-59	74.8
	60-69	73.3
170.0 (+/- 1.0)	20-29	69.2
	30-39	75.8
	40-49	79.8
	50-59	76.8
	60-69	75.0
172.0 (+/- 1.0)	20-29	72.8
	30-39	77.0
	40-49	81.7
	50-59	77.7
	60-69	76.3
174.0 (+/- 1.0)	20-29	74.3
	30-39	79.0
	40-49	83.7
	50-59	79.4
	60-69	78.0
176.0 (+/- 1.0)	20-29	76.8
	30-39	79.9
	40-49	84.6
	50-59	80.5
	60-69	79.1
178.0 (+/- 1.0)	20-29	78.2
	30-39	82.4
	40-49	86.1
	50-59	82.4
	60-69	80.9
180.0 (+/- 1.0)	20-29	80.9
	30-39	83.9
	40-49	88.1
	50-59	84.1
	60-69	81.6
182.0 (+/- 1.0)	20-29	83.3
	30-39	83.9
	40-49	89.3
	50-59	86.5
	60-69	82.9
184.0 (+/- 1.0)	20-29	85.5
	30-39	89.4
	40-49	90.9
	50-59	87.4
	60-69	85.8
186.0 (+/- 1.0)	20-29	89.2
	30-39	91.0
	40-49	92.9
	50-59	89.6
	60-69	87.3

Waist circumference parameters are significantly impacted by the body type of women.

The types that exist are as follows:

• "hourglass" – broad shoulders, hips and thin waist;
• "pear" – poorly developed shoulder girdle, wide hips and a narrow waist;
• "inverted triangle" – wide athletic shoulders, narrow hips and a narrow waist;
• "apple" – narrow shoulders, hips and an excessively enlarged belly (no waist);
• "rectangle" – shoulders and hips are proportionally developed, the torso is elongated, the waist is poorly defined.

The narrowest region of a woman’s torso is her waist, which is usually situated between her hips and ribcage. Age, heredity, and lifestyle all affect its size, and medical professionals can offer broad recommendations about what constitutes a healthy waist circumference. Although these figures may vary slightly as people age, consistent exercise, a healthy diet, and proper posture are frequently associated with a smaller waist size. Over time, simple routines like mindful eating, strength training, and core exercises can help to tone and reduce the waist.

How to make a waist already

Everybody has a gorgeous muscular corset that nature has given them. But over time, poor lifestyle choices, overeating, and hypodynamia cause the body to malfunction in its fat metabolism, which results in the deposition of fat reserves "in the depot," primarily around the waist.

Exercise

Women erroneously think that they need to spend several hours a week at a fitness center in order to develop a trim, attractive waist.

While physical activities contribute to a more opulent appearance, not all simulator types decrease waist circumference; in fact, some may even widen it. As a result, the problem of decreasing the waist needs to be approached thoughtfully, with particular focus on the transverse abdominal muscle.

An efficient combination of three exercises can be used to decrease the waist:

1. Direct twisting the body. Lie on the floor with your back, bend your legs in your knees. Tear off the shoulder blades from the floor on the exhale and fix the body in this position for 2-3 seconds, then return to the starting position. Make 10-15 approaches (further-can be increased) with mandatory control of proper breathing.
2. Alternate lift of the legs. Lie on your back on the floor, straighten your legs and raise them up at a right angle to the body. As you exhale, lower your straight legs to the floor so that your lower back does not change its positions. Repeat the exercise 10-15 times (over time, the number of approaches can be increased). It is important to monitor your breathing.
3. Vacuum. Do the exercise in the morning and evening on an empty stomach (this is important!). Lean your torso forward, put your palms on your hips, turn your elbows in different directions. Take a very deep breath, pull your stomach in and up as much as possible. Stand in this position for 2 to 5 seconds and exhale loudly, relieving tension. Repeat the vacuum 3-6 times, increasing the number of approaches every day.

Not every exercise for the waist can yield the desired outcome. The waist may enlarge with the start of vigorous exercise if there is a thick layer of fat deposits in the abdominal region. As a result, you should always remember to break bad habits, balance your vitamin intake, and maintain a healthy diet.

You should forgo exercises involving side torso twists, inclined twists with weight, and sitting bends in various directions if you want to achieve a narrower, more feminine waist. Professional bodybuilders employ these training techniques to improve the transverse abdominal muscle’s relief and the "cubes"’ expression.

Cosmetic procedures

Skin in trouble spots becomes flabby, sags, and loses its tone when losing weight. Cosmetic procedures are necessary to ensure that the skin maintains its attractive appearance during the active weight loss period.

Current techniques for developing a flat stomach and a relief press:

• laser liposuction;
• cryolipolysis;
• radio wave lifting;
• ultrasound cavitation;
• mesotherapy;
• ozone therapy;
• body-sculpting.

Apart from costly cosmetic procedures, there exist efficacious body products that are suitable for at-home use:

• cosmetics with caffeine and calcium;
• bitter orange-based products;
• peeling with seaweed and spirulina;
• body products with white clay;
• anti-cellulite creams;
• chocolate (wrap).

These products normalize lipid metabolism, tone, moisturize, and add elasticity to the skin while perfectly saturating it with beneficial substances.

Massage

The ratio of the volume of the shoulders (chest), bust, and hip development determines the waist size in women, which is found in the abdominal region. Massage is added to the general complex of activities for decreasing the waist in order to make this proportion ideal.

Although receiving a massage from a professional has many benefits, there is one major disadvantage: the cost. It is acceptable to learn self-massage techniques at home, though.

Guidelines for giving a massage to the waist:

1. Massage should be performed 4 hours after eating (drinking water in moderation is allowed).
2. The procedure is carried out using fatty creams, natural mineral oils (except for "dry" massage).
3. Massage the abdomen without sudden movements and pressure, avoiding the locations of the lymph nodes.
4. Massage should not be performed at elevated body temperature, high blood pressure, with infections of various origins, with gastrointestinal disorders, as well as with suspected malignant tumors.

You can give yourself a massage at home using a variety of techniques.

Each of them can be evaluated separately for efficacy, and the best option can be chosen:

• Manual massage. At the beginning of the session, smooth the skin in the abdominal area with warm palms on oil or anti-cellulite cream. Then perform more intensive rubbing in the upper abdomen and softer in the lower part. After this, pinch, lightly pat and tap the skin of the abdomen with your fingertips along the lines of the rectus and transverse muscles. At the end of the session, make a thorough unhurried rubbing of the body with large circular movements in the direction from one side to another until a sensation of a moderate burning and tingling.
• Ultrasound massage (hardware). Lubricate the abdominal area with cream or oil. Massage problem areas of the waist according to the instructions for the device. The principle of action of ultra-frequencies is stimulation of cellular metabolism, acceleration of the breakdown of fatty tissue.
• Vacuum. To carry it out, you need to use certified silicone cups with a smooth neck. Before the massage, lubricate the abdomen with cream, oil or healthy fat. Squeeze the cup in your hand and press it to the body (the skin should be pulled inside the cup by 1.5-2 cm). In this way, install 3-4 cups at a distance of ≈10 cm from each other. Then move the cups over the body by sliding in smooth circles (do not touch the umbilical area!).
• Dry. Massage without lubricating creams and ointments, using a dry towel, brush or roller massager. First, move the object in a circle – from the sides to the middle of the abdomen (clockwise and counterclockwise arrows). Then grind the waist and sides with horizontal and vertical movements until the skin is warm up and reddened. After the session, apply a modeling anti-cellulite cream to the body.
• With honey. Use only natural bee honey. Apply slightly warmed honey to the skin of the abdomen. Press the palms of your hands to the body and then quickly move them away, creating a light vibration and patting. Thus, go over the entire abdominal area (with caution in the lower part).

Note: A course of 10 sessions of massage therapy for the waist is followed by a minimum of one and a half-month rest period. Massage techniques can be switched around if preferred and there are no medical contraindications.

Nutrition rules for a thin waist

A diet designed to reduce waist circumference has a specific goal and is modified to reduce belly fat. You must drastically reevaluate your typical diet, develop self-control over your hunger, and determine the most effective method for accelerating the body’s metabolic processes if you want to lose the "tummy."

Where to begin (guidelines):

1. First you should switch to frequent nutrition in small portions.
2. At least 2 times a day, the menu should include fresh fruits and vegetables.
3. The amount of drinking water (without gas) should be at least 1.5 liters per day.
4. The best breakfast for those losing weight is porridge made from unpolished grain in water with fresh fruits, candied fruits, cereals.
5. Foods rich in proteins and animal proteins are welcome – seafood, fish, chicken fillet, lean beef, cottage cheese, eggs.
6. As healthy snacks, you can eat yogurts with live bacteria, fermented milk products with a minimum percentage of fat, nuts, sunflower and pumpkin seeds.
7. You should completely abandon animal fats in favor of natural vegetable oils.

The following goods are not allowed:

1. Smoked foods in all forms (sausage, meat, lard, poultry, fish).
2. Fat, spread, margarine.
3. Flour products, white bread, sweets.
4. Fried and deep-fried food.
5. Alcoholic drinks, beer, sweet carbonated drinks and juices.
6. Porridges and fast food.
7. Sugar, synthetic sugar substitutes.
8. Canned goods.
9. Snacks, burgers, sandwiches.

The following are welcome during the diet and overall health improvement phase of the body:

• Controlled intake of fatty polyunsaturated acids (Omega-2, 3 and 6 preparations).
• Healthy nutritious cocktails for weight loss and smoothies.
• Vitamin and mineral complexes for weight loss and certified dietary supplements.

No matter how rigorous the diet, self-improvement, sensible self-discipline, and patience are the keys to getting a trim, attractive waist.

Other methods

In females, the waist is situated where the belt is typically worn. This information led producers to develop sportswear that helps people lose weight locally by narrowing the waist and the abdomen.

In a hurry, these contemporary accessories can assist in removing extra belly fat without depleting training or diets, nor will they take attention away from the primary task.

To reduce the size of your waist, you can use:

• a slimming belt with a sauna effect (there are also shorts, breeches and "sauna" suits);
• a slimming belt with a vibration motor;
• an electric myostimulator with different intensity phases;
• an acupuncture electric massager (myostimulator);
• a "butterfly" myostimulator;
• a "sauna" film;
• a slimming belt with isometric strips;
• a slimming corset;
• slimming tights with a 3D effect.

Plus, the traditional corset is still functional for slimming. When the silhouette of a woman with a perfect waist needs to be emphasized, it is frequently used to create formal or wedding dresses.

Basic rules and recommendations for slimming down your waist

"Daily actions performed in an ordinary manner yield extraordinary results; extraordinary results do not require extraordinary actions" (Lee Jordan, fitness trainer, USA).

To get a trim waist without compromising your health, follow these guidelines:

• You need to go to your desired body size with patience, gradually step by step, without stopping halfway.
• You should start with the simplest things – with feasible workouts, giving up 1 or 2 products (for starters) that are harmful to the waist.
• You need to calculate the maximum allowable amount of calories per day and review your diet.
• An updated daily menu should include vitamins and minerals that will help the body switch to a healthy regime.
• You need to find a good fitness trainer or create your own workout plan.
• It is important to remember that losing weight takes time and avoid sudden weight loss (this can lead to sagging skin).
• You need to learn the truth – a beautiful waist begins with removing subcutaneous fat on the abdomen, and only after that you can actively engage in sculpting the abdominal muscles with physical exercise.

The elegant curves of a woman’s waist will still look gorgeous and seductive even if they are hidden beneath numerous layers of baggy clothing. This is the reason why many women have desired a lovely face, a slim body, and a narrow waist from ancient times to the present.

Written by Severyanochka

Age	Waist Size Norm (cm)
20-29	68-72
30-39	72-76
40-49	76-80
50-59	80-84
60+	84-88

Not only is a narrow waist a sign of beauty, but it also affects general health and wellbeing. You can monitor your fitness and health more efficiently if you know where your waist is and what measurements are typical for your age.

A smaller waist can be attained in a variety of ways, such as through consistent exercise and wise food selection. You can gradually contour your waist by emphasizing core strength and leading a balanced lifestyle.

Recall that every body is different. Prioritizing your health over your appearance is crucial. You should concentrate on your inner strength and self-assurance rather than just getting to a certain waist size.

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