Many people wish their waist could be as slim as possible, and a larger waist often becomes a source of frustration. Yet waist size is not only about appearance, it is also an important indicator of health, for women and men alike.
What Is a Healthy Waist Size?
Waist size can be a useful marker of health, sometimes more telling than weight alone. For many years, doctors and researchers have relied on BMI (body mass index) to estimate whether a person may be at health risk. However, BMI cannot distinguish between muscle and fat, which is one of its limitations.
Belly fat in particular deserves attention. When fat wraps around the vital organs in the torso, it has been linked to a number of health risks. For this reason, knowing your waist measurement can be helpful, and the healthy range is different for men and women.
For Men
A waist size of less than 37 inches is generally considered healthier for men. A larger waist may be associated with a higher risk of certain health issues. (See also our guide to men’s waist training workouts.)
For Women
For a non-pregnant woman, a waist size of less than about 32.5 inches is generally considered healthier. A larger waist may be associated with a higher risk of certain health issues.
What Can Happen If Your Waist Size Is Larger Than the Healthy Range?
Checking your waist size is one simple way to get a sense of your potential health risk. A larger waist has been associated with a higher likelihood of obesity-related conditions, such as Type 2 diabetes, coronary artery disease, and high blood pressure. A larger waist may be associated with a higher risk of conditions such as:
- Osteoarthritis
- Hypertension (high blood pressure)
- Heart disease
- Gallbladder disease and gallstones
- High LDL (“bad”) cholesterol
- Cancer
- Gout
- Breathing problems
A larger waist does not directly cause these conditions, but it can be one of several risk factors. If you have any concerns, it is best to speak with a qualified health professional.
How to Measure Your Waist Correctly
There are several ways to measure your waist, but accuracy matters. Follow these steps for a reliable reading:
- Uncover your midsection. Remove or lift your clothing away from your belly so the tape sits against your skin.
- Find your waistline. Lower your trousers, pants, or jeans below your belly and locate your natural waistline before moving on.
- Stand up straight and breathe normally. Avoid bending, which can distort the reading. Breathe in and out slowly, then measure on a normal exhale rather than holding your breath or breathing quickly.
- Place the tape at your navel. Use a flexible measuring (inch) tape and hold the end at your navel.
- Wrap the tape around your waist. Bring the tape from your back around to the front to form a complete circle.
- Read the measurement. Hold the tape snug but not tight against the skin, then read the number where it meets the end.
- Measure more than once. For better accuracy, repeat the measurement at least three times and use the average as your final result.
Understanding Your Result
Your waist measurement can offer clues about your physical health. Keep these three points in mind when interpreting it.
1. Is It in the Healthy Range?
As a general guide, a measurement under about 31.5 inches for women and under 37 inches for men is often considered healthier. If your result falls outside the recommended range, check with your doctor.
2. Are Other Factors Affecting the Result?
Sometimes a result that looks unhealthy is not. For example, a medical condition that causes abdominal bloating, or pregnancy, can affect the measurement. In those cases, looking at other health parameters alongside your waist size gives a more complete picture.
3. Do You Need to Lose Weight?
Waist size does not tell the whole story, so it can help to calculate your BMI as well. If the numbers suggest you are overweight or obese, ask a qualified professional to help guide you toward your goals.
How to Work Toward a Healthier Waist Size
Getting in shape generally comes down to regular physical activity and sensible eating. Many health guidelines suggest aiming for around 150 to 300 minutes of moderate activity per week, but the right amount for you depends on your fitness and health, so check with a professional. Alongside activity, pay attention to what you eat. Smaller portions, less added sugar, and less saturated fat may help support healthy weight management over time.
A healthy waist size is not always easy to maintain. The methods below can support your efforts when combined with a balanced diet and regular exercise.
1. Waist Training
Waist trainers are popular, but it is important to be realistic about what they do. Any slimming effect you see while wearing a corset is temporary, the result of compressing your midsection rather than reducing fat. Manufacturers often suggest wearing one for several hours during the day. Wearing a corset squeezes the belly and may cause you to sweat a little more in that area.
Choosing a good-quality corset is important to avoid irritation or itching, and because extra sweating can contribute to dehydration, be sure to drink plenty of water.
A waist trainer may make your waist look an inch or two smaller while you wear it, but it does not melt away belly fat. For real, lasting fat loss you need a regular workout routine. When you exercise, your body draws on triglycerides stored in fat cells and converts them into usable energy, leading to fat loss across your whole body rather than just the belly.
Some people also find that a corset makes them feel less hungry, so they may eat less while wearing it. A corset does not meaningfully change how many calories your body burns, so any weight people lose is generally due to eating fewer calories. In other words, a waist trainer may help support your efforts by curbing overeating, but it is not a substitute for diet and exercise.
2. Belly Dance
Belly dance is an enjoyable way to stay active. If you already know how, dancing for at least 30 minutes a day is easy to fit in. If not, it is not hard to learn, ideally with a qualified instructor. Once you start classes, practising regularly can help you stay active and burn calories.
Belly dance is a fun form of cardio that can help you burn calories and, as part of an active routine, may support weight loss. Beginners may see only modest changes at first, but staying consistent and engaged makes a difference. Dancing for around an hour can also help build your stamina.
Like any form of cardio, belly dance burns calories, and combining it with a balanced diet may help support gradual fat loss. The more regularly you practise, the more it can contribute to an active lifestyle.
3. Belly Fat Burning Exercises
There is a wide range of exercises that target the midsection. Pick ones that fit your routine and that you can realistically do on a regular basis. If you are committed to getting fit, aim for at least 30 minutes of activity a day so you can start to see steady improvement over time.
Here are a few exercises that may help as part of a consistent routine:
4. Rolling Plank Exercise
If you carry extra weight around your hips and abdomen, this exercise is a good option. The rolling plank works the muscles around your hips, midsection, and back.
[Read more about the Plank Exercise]
5. The Stomach Vacuum
The stomach vacuum is a low-impact exercise. It focuses on your breathing rather than raising your heart rate, and it targets the deep abdominal muscles.
6. Cardio Exercises
Cardio is effective for overall fitness and can help with reducing waist size as part of a calorie-balanced routine. Aim for at least 20 minutes a day. Cardio offers many benefits, such as reducing stress, increasing lung capacity, and helping you sleep better.
7. Running
Running is another excellent way to support a slimmer waistline. Running about four times a week is a good target. It keeps your heart rate up and burns calories, and gradually increasing your running time can help you see results over time.
8. Walking
Walking is one of the simplest and most accessible forms of exercise. It can help reduce fat across your whole body, not just your waist. Combined with a healthy diet, a daily walk may help support steady weight loss.
Conclusion
Adopting one or more of these habits can help you work toward the waist you want. Caring for your midsection is also good for your long-term health. Research suggests that waist size can be a more useful health indicator than BMI alone, since excess belly fat is linked to a number of health risks. For many people, an unhealthy lifestyle is what allows the waist to expand over time.
You can combine a waist trainer with belly dancing, walking, or any other exercise that suits you to work toward losing excess abdominal weight, keeping in mind that real fat loss comes from a healthy diet and regular activity rather than from any single product. You do not have to stick to one fixed routine. Many people start with one method but stop because it becomes monotonous, so mixing different approaches can help you stay motivated.
Finally, remember that everyone’s body and health needs are different. Before starting a new diet, exercise program, or waist-training routine, it is a good idea to consult a qualified health professional, especially if you have any existing health conditions.
