Measuring your hip circumference provides valuable data for purposes ranging from tailoring clothing to tracking changes in body composition over time. An accurate hip measurement is a fundamental step in calculating the waist-to-hip ratio (WHR), an important indicator of overall health. This simple at-home technique offers a non-invasive way to gain insight into your body shape and potential health risks.
Essential Preparation Before Measuring
Before beginning the measurement process, gathering the correct equipment ensures accuracy. A flexible, non-stretchable measuring tape, often made of fiberglass or plastic, is the appropriate tool for circumference measurements. It is best to wear only light undergarments or no clothing at all, as bulky material can significantly inflate the final number.
Positioning your body correctly minimizes errors in the final reading. Stand with your feet placed together, which helps achieve the maximum circumference. Maintain a relaxed abdomen and avoid tensing any muscles, as this can temporarily alter your natural body shape. Stand in a relaxed, natural posture, ideally in front of a full-length mirror to confirm the tape measure is correctly positioned.
Step-by-Step Guide to Accurate Hip Measurement
The most important step is correctly identifying the anatomical landmark for the hip measurement. Hip circumference is measured at the widest part of the buttocks and hips, which is not necessarily the hip bone itself. This fullest point typically corresponds to the level of the greater trochanters, the bony protrusions on the outer thighs. You may need to visually or manually confirm this widest circumference before placing the tape.
Once the widest point is located, wrap the flexible tape measure horizontally around the body. Ensure the tape remains parallel to the floor, which can be checked using the mirror. The tape should be snug against the skin but must not compress the tissue or indent the skin. Ensure the tape does not twist or droop across the back.
Read the measurement where the zero end of the tape overlaps with the rest of the tape, making sure to breathe normally. Taking the measurement on an exhale helps ensure a relaxed posture. For reliability, it is recommended to take the measurement three separate times and then use the average of those three readings.
Calculating and Understanding Your Waist-to-Hip Ratio
The hip circumference figure is then used alongside your waist measurement to calculate the Waist-to-Hip Ratio (WHR). This ratio is a tool used to assess the distribution of body fat, particularly the amount stored around the abdomen, known as central obesity. Central obesity is associated with an increased risk of several metabolic conditions and cardiovascular disease. The WHR is calculated by dividing the Waist Circumference by the Hip Circumference (Waist / Hip).
A higher WHR indicates an “apple-shaped” body, where more fat is carried around the middle, which poses a greater health risk than a “pear-shaped” body, which carries more fat around the hips and thighs. The World Health Organization (WHO) provides cut-off points to interpret the WHR in relation to health risk. A WHR of 0.90 or less for men is considered healthy. For women, a ratio of 0.85 or less is the guideline for minimal health risk.
Ratios above these maximum values indicate an elevated risk of developing conditions like type 2 diabetes and heart disease. While WHR is a helpful screening tool, it is just one indicator of health and should be considered alongside other metrics. This ratio provides an accessible way to monitor changes in body composition over time.