Waist size in women. Norm, how to measure the circumference, reduce the waist. Exercises

Achieving your body goals and leading a healthy lifestyle both depend on knowing your waist size. A lot of people are interested in learning what a healthy waist size is and how to wear it. Understanding how to take a measurement of your waist circumference and keep it under control is crucial, regardless of whether your goal is to lose weight for a particular occasion or simply feel more balanced.

Waist measurements are simple to take, but accuracy is crucial for reliable findings. You can determine your waist size and monitor any changes over time by using a basic tape measure and a few simple steps. This measurement aids in progress evaluation, goal setting, and well-informed decision-making regarding your fitness and health regimen.

There are a number of useful tactics to take into account if you want to slim down your waist size. Including focused workouts in your regimen will help you lose weight and strengthen your core. A balanced diet and healthy lifestyle choices can also help you in your endeavors and improve your general well-being.

Topic	Description
Normal Waist Size	The average waist size for women can vary based on factors like age and body type, but generally, a waist measurement of 28 to 34 inches is considered normal.
How to Measure Waist Circumference	To measure your waist, use a measuring tape around the narrowest part of your torso, typically just above your belly button. Ensure the tape is level and snug but not tight.
Reducing Waist Size	To reduce waist size, consider a combination of a healthy diet, regular exercise, and hydration. Avoid processed foods and focus on a balanced intake of fruits, vegetables, and lean proteins.
Effective Exercises	Exercises that help reduce waist size include cardio workouts like running or cycling, and strength training exercises such as planks, crunches, and twists. Incorporating these exercises into your routine can help tone and slim the waist area.

Why you need to monitor your waist size?

Being overweight is turning into a major issue in today’s society. Gaining weight around the extremities—the shoulders, thighs, and buttocks—is less hazardous than gaining weight around the waist. The human body’s anatomy is to blame for this; extra folds in the abdomen and above are indicative of visceral fat. At this point, a layer of fat starts to cover the abdominal cavity’s internal organs.

And this has several unfavorable effects:

• natural blood circulation and lymphatic drainage are disrupted, which leads to cardiovascular diseases;
• liver function deteriorates;
• the risk of developing diabetes 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.

A person physiologically gains weight every ten years. This is typical and can be explained by changes in the body’s physiology and chemistry. Keeping an eye on your waist size is crucial.

Although the ratio of the two primary parameters (hip circumference or waist to height) should be maintained, body weight can and should fluctuate.

How to measure your waist circumference correctly

Waist measurements are quite simple to take.

To accomplish this, follow these several steps in order:

1. First, you need to bare your stomach by taking off your T-shirt or sweater. If your pants are in the way, lower them.
2. The waist is the narrowest part of the body. Use your hands to feel the place where the rib cage begins. For convenience, it is better to stand in front of a mirror to visually observe the process. Approximate orientation is a level slightly above the navel.
3. Take a measuring tape and, holding 1 end slightly above the navel, wrap it around your torso. Bring out the 2 end and connect it to 1.
4. Exhale. Make sure that the tape is not twisted and does not stretched.
5. See the value on the tape. The number on the 2nd end of the tape is the waist circumference.
6. For accurate measurements, repeat the entire sequence again.

Waist circumference standards for women of different ages

Different kinds of female figures exist:

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

One of the decisive elements in this case is the genetic component. As a result, there is a considerable range in the waist circumference of women of the same age. A girl’s circumference at age 25 may occasionally be greater than a woman’s at age 35. Additionally, in the absence of any other infractions, this is a variation of the norm.

There is, nevertheless, a threshold that, at any age, must not be exceeded. When a woman’s waist measures more than 80 cm, issues start to arise. It is simple to control this parameter and recall this figure. This norm is 92 cm for men.

Waist circumference standards, depending on height and weight

Women’s waist sizes, which typically range up to 80 cm, are directly correlated with their weight and height. To calculate your parameters and determine whether they fall within the acceptable ranges, you have a few options. The most widely accepted one states that you should be able to determine your ideal waist size by deducting 100 from your height.

The process is the same for weight: deduct 100 from your height to find your weight.

It becomes evident that the optimal ratio for all parameters is determined by the waist circumference and the woman’s weight having equal numerical values. Even in the absence of deviations, these are far too average norms and will not work for many people. However, there is a group of average-height women whose measurements match the outcomes of these calculations.

They are between 165 and 175 cm tall. Weight in kg is roughly equivalent to waist size in cm. For them, it is also true that a 1 kg weight loss results in a 1 cm decrease in waist circumference.

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

Women’s waist sizes can vary over time; the average is based on factors other than height and weight. However, it’s important to keep the right ratios, one of which is the waist-to-hip ratio (WHR). It shouldn’t be higher than 0.7 for women. Today, the global average is close to 0.8. This indicates that women are becoming more and more vulnerable to obesity.

When a woman’s waist-to-hip ratio is greater than 0.85, it is invariably indicative of visceral obesity. In this scenario, you should see a general practitioner right away so they can perform a thorough examination. An increase in waist circumference triggers internal, irreversible processes that can result in cancer, heart attacks, or strokes.

Starting a healthy diet is the first thing that needs to be done. A genetic factor may account for abnormal waist and hip circumference proportions, although this is a very rare occurrence.

Sedentary lifestyles combined with improper and excessive nutrition account for the majority of cases of visceral weight gain.

Apart from the health indicator, the woman’s attractiveness and the harmony of her shapes and sizes are determined by the ratio of her hips to waist circumference. Studies show that men consciously select women whose STB indicator is between 0.6 and 0.7. Simultaneously, the noteworthy hip circumference is highly significant, signifying the capacity for detection.

Understanding waist size is essential for women aiming to manage their health and fitness goals. This article will guide you through the standard measurements for a healthy waist circumference, how to accurately measure your waist, and effective exercises to help reduce it. With practical advice and simple tips, you"ll gain the knowledge to take control of your waistline and boost your overall well-being.

Ways to correct the waist

Women’s waist volume is an indicator that should be watched over and encouraged. It is not advised to start losing weight right away after identifying the excess of the norm.

It is necessary to see a general practitioner, who may approve training or other waist-reducing methods based on the findings of the recommended tests. It is only when there are no contraindications that you can start working on the issue.

Don’t overlook the most well-liked section of the headings: morning workouts for people over 40 and 50. Weight loss gymnastics exercises and video lessons.

Physical exercises

There are numerous at-home exercises specifically designed to correct the waist:

• Touching your heels with your hands. Lie down in the starting position on the mat. Bend your knees. With your straight arm, reach your heel with your fingertips (right hand to right leg). Twist by straining your oblique abdominal muscles. When returning to the starting position, change your hand, do not lower your head. Do 3 sets of 10 times on each side.
• Plank with leg pull-ups. Get into the starting position of the plank: stand on your elbows and toes with a straight torso without bending. Tightening your abdominal muscles, pull your leg to your elbow (right to right). Return to the plank and change legs. Repeat 3 sets of 15 twists.
• Twisting with weights. 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 legs off the floor. Using twisting movements, lower the weight to the right and left alternately, bringing it behind your waist. The legs are held by the abdominal muscles and do not touch the surface. Do 3 sets of 20 repetitions.
• Lowering straight legs from a lying position. Lie on the floor, extend your arms perpendicular to the body axis. Straighten your legs and connect your heels, lift them to form an angle of 90 0 with the surface. Lower your legs alternately to the right and left, without touching the floor. The lower back is pressed and pulled in, 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, lift your body. At the same time, the elbow reaches for 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, using your elbow as support. Place your pelvis on the floor. Second hand on your waist. Lift your pelvis, lifting your body off the surface. Your body should form a straight line. Hold this position for 15 seconds. Then relax and lower your pelvis. Do 10 times and change sides. You need to do 2 sets.
• Bends with weight. Stand up straight in the starting position: feet shoulder-width apart, pelvis twisted upward, arms freely positioned along the body. Take a weight (dumbbell) in each hand. Twisting in the waist area, lower alternately to the left and right sides. At the same time, pull the dumbbells down, creating resistance. Repeat 3 sets of 20 times.
• Raising your arms and legs on all fours. Starting position – kneeling and hands. You need to twist your pelvis upward, your stomach pull in, do not arch your lower back. Raise the opposite arm and leg one by one, stretching them parallel to the floor. It is important to do the exercise slowly, straining the press and feeling the balance. Repeat 3 approaches 15 times.
• Raising the arms and legs from the position of lying. Lie on the floor on the stomach, arms and legs stretch out as much as possible and relax. Straining the torso, raise the opposite hand and leg. Linger in this position for a few seconds. The head does not throw back, the neck is relaxed. Make 2 approaches 10 times.
• Lowering the pelvis. Starting position – kneel. Hand over your hands high up. Twisting in the waist area, lower the pelvis into the left, then to the right. In this case, the buttocks should touch the floor. Make 3 sets of 20 repetitions.

It’s crucial to complete the exercises on the list two hours after eating every day.

Wraps

One of the most popular weight loss techniques is hugging, which can be performed at home or in a beauty salon. The secret is to cover the entire body with a special product and then wrap it in film, which causes the body to expel extra fluid. As a result, after just one session, the procedure’s effects become apparent.

Wraps can be heated or cooled.

They are separated into the following categories based on the makeup of the product used:

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

The following is a list of fruit wraps’ primary characteristics:

Kind of wrap

Impact

Wraps are one of several procedures used in beauty salons to reduce the hips and waist. To maximize the effect, a thermal blanket and roller massage are frequently applied after the product has been applied. A crucial guideline is that wraps have to be consistent.

Only by using an integrated strategy can you get the following outcomes:

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

The main drawbacks of salon wraps are their high cost and the requirement for an integrated approach. Women therefore frequently complete them at home.

Here are a few recipes that you might try:

• Honey wrap: 300 g of honey is mixed with 2 tablespoons of coarse salt, 3-4 drops of any essential oil are added (lavender, tea rose, mandarin).
• 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. Drip 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 olive or flax.
• Pepper wrap: 200 g of ginger root, grate on a fine grater, mix with chopped red pepper (1 pod) and pour 150 g of olive oil.

In order to perform any wrap at home, you must sequentially follow these steps:

1. Take a warm or hot shower. Use a scrub to exfoliate keratinized areas. The body should be steamed and clean. For problem areas, you can massage with an anti-cellulite brush.
2. Heat the wrap mixture to the desired temperature (if the procedure requires it).
3. Apply the mixture in a thin layer to areas of the body with smooth massaging movements from the bottom up. It is recommended to start with the legs and then move up.
4. Wrap the body in cling film in 2-3 layers so that nothing presses or squeezes.
5. If the wrap is cold, put on shapewear. If hot, cover yourself with a thermal blanket (plaid, shawl).
6. Stay in this position from 30 minutes. 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 the body with warm water.
8. Rub problem areas of the body with a rough towel to enhance the effect.
9. Apply a moisturizer to the entire body.
10. Use a rich nourishing cream on problem areas at night.

Massage

Women’s waist sizes, which vary depending on the type of figure, are an issue that needs to be addressed with manual stimulation, or massages. The most common way that beauty salons finish the wrap is with an intricate anti-cellulite massage. There is use of fat-burning oils. There are several methods employed.

There are various ways to give a massage at home as well:

• Manual self-massage. The technique consists of vigorous movements first vertically, then horizontally. Continue circular movements clockwise and counterclockwise. Patting and tapping movements with the fingers are also used. Complete the massage with shaking movements, the stomach is relaxed and swaying during them. Such a massage is good before starting physical exercise: it warms up the muscles and stimulates blood circulation.
• Vacuum massage with cups. Buy special products for the procedure at the pharmacy – silicone cups. Apply coconut (linseed, olive) oil to the skin and let the cup suck and create a vacuum. It is important that the skin inside the cup rises no more than 1 cm. Make slow circular movements in the waist and abdomen. Perform for 5-10 minutes.
• Pinch massage. Lie down on a flat surface. Apply any cosmetic oil to the abdomen. Use your index finger and thumb to grab the fold on the abdomen and move clockwise with such pinching movements. With each new circle, the strength and intensity should increase. The skin should turn red. Perform for no more than 7 minutes. After the massage, apply a soothing oil.
• Hydromassage. Stand in the shower and set a warm stream of water of medium intensity. Direct it to the abdomen and hold it there for a few seconds. Then change position. Do for 5-10 minutes.
• Anti-cellulite massage. Apply a drugstore fat-burning product. Start with light rubbing movements. Build up 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 fat dispersal. Finish the massage with light movements again.

Any kind of massage ought to be given for a set amount of time. Should you feel any pain or lightheadedness, discontinue the process right away.

Other methods for reducing waist size at home

There are other at-home methods to modify a woman’s waist size (the standard shouldn’t be surpassed).

It’s critical to realize that a comprehensive approach is necessary to resolve this problem; changing your diet and getting a massage alone won’t make you a different size.

Consequently, a mix of techniques is required. a diet low in calories but high in nutrients. Don’t include sugar, flour, or fast food. Give fresh fish, fermented milk products, and vegetables and fruits priority. Consume small meals frequently. Every day, consume 1.5 liters or more of clean water. Eliminate negative behaviors.

Moreover:

• Cardio training. This could be cross-country skiing or skating in winter, and a morning jog in the park in summer. Also include daily walks: get off 1 stop earlier, don"t use the elevator, walk during your lunch break.
• Twist the hoop. Include exercises with the hoop in your morning exercises every day. Increase the time and intensity every day.
• Wear a corset, which tones the abdominal muscles. Your posture will also become more even and strong.
• Get enough sleep and have a good rest. Stress and nervous tension cause excess fat deposits. Emotional peace is important during the period of losing weight and reducing volume.
• Lead an active lifestyle. A slim figure and a 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 the shapes.

A woman worth her salt should maintain her physical health and pay attention to her waist and hip sizes. Breaking the rules will have a detrimental impact on the primary health indicators as well as outward beauty and attractiveness.

Written by Anna Vinnitskaya

Maintaining a healthy body and feeling confident requires knowing your waist size and knowing how to manage it. Understanding your ideal waist measurement will help you make better decisions regarding your diet, level of exercise, and general well-being. It’s easy to take an accurate waist measurement: just wrap a flexible tape measure around the narrowest part of your torso, which is right above your belly button.

Adding regular exercise to your routine can help you achieve your goal of losing waist circumference. Planks, crunches, and leg raises are a few exercises that focus on strengthening your core and can help tone and tighten your abdominal muscles. A balanced diet that is high in fruits, vegetables, and lean proteins will also help you lose weight and reduce your waist size.

Recall that there is no one-size-fits-all method for determining waist size. Your figure is shaped by your lifestyle, body type, and genetics. Instead of concentrating only on the numbers on a tape measure, the objective should be to consider overall health. You can strive for a waist size that makes you feel good about yourself and is in line with your health by making tiny, regular adjustments to your daily routine.

Video on the topic

Lose weight in the stomach, waist, hips: How to determine that you are decreasing in volume

And you have an ideal weight?

How to make your waist and stomach thin

What is it like to be fat 🤯 #howtoloseweight #health #healthylifestyle #howtoloseweightinaweek #myweightlossstory #drying

how to lose 10 kg in a week

LOST 10 KG😱

HOW TO TAKE BODY MEASUREMENTS / CORRECTLY / INDEPENDENTLY!

Before and after: the path of transformation 🔥 part 30