What To Know
- Place the tape measure around your hips, aligning the zero end with the front of your body.
- Place the zero end of the tape measure at the top of your shoulder, where the arm meets the body.
- Place the zero end of the tape measure at the top of your inner thigh, where the leg meets the body.
Accurately measuring your body is crucial for a variety of reasons, from tailoring clothes to tracking fitness progress. While it may seem simple, there are specific techniques and guidelines to ensure reliable results. This comprehensive guide will provide you with step-by-step instructions and expert tips to master the art of tape measure body measurement.
Measuring Chest Circumference
1. Step 1: Position the Tape: Stand upright with your arms relaxed at your sides. Place the tape measure around your chest, just under your armpits.
2. Step 2: Adjust for Snugness: Pull the tape snugly around your chest, but not so tightly that it constricts your breathing. The tape should fit comfortably without any gaps.
3. Step 3: Read the Measurement: Note the measurement on the tape where it meets the zero end. Round to the nearest inch or centimeter.
Measuring Waist Circumference
1. Step 1: Locate Waist: Find your natural waistline, which is typically the narrowest part of your torso.
2. Step 2: Position the Tape: Place the tape measure horizontally around your waist, aligning the zero end with the front of your body.
3. Step 3: Adjust for Comfort: Pull the tape snugly, ensuring it’s not too tight or too loose. The tape should lie flat against your skin.
4. Step 4: Measure and Round: Read the measurement on the tape where it meets the zero end. Round to the nearest inch or centimeter.
Measuring Hips Circumference
1. Step 1: Stand with Feet Apart: Stand with your feet shoulder-width apart.
2. Step 2: Locate Widest Point: Identify the widest part of your hips, typically around the buttocks.
3. Step 3: Position the Tape: Place the tape measure around your hips, aligning the zero end with the front of your body.
4. Step 4: Adjust for Snugness: Pull the tape snugly around your hips, ensuring it’s not too tight or too loose.
5. Step 5: Measure and Round: Read the measurement on the tape where it meets the zero end. Round to the nearest inch or centimeter.
Measuring Arm Length
1. Step 1: Extend Arm: Extend your arm out to the side, parallel to the floor.
2. Step 2: Position the Tape: Place the zero end of the tape measure at the top of your shoulder, where the arm meets the body.
3. Step 3: Extend the Tape: Extend the tape measure down the outside of your arm, keeping it straight.
4. Step 4: Measure and Round: Note the measurement on the tape where it reaches the tip of your middle finger. Round to the nearest inch or centimeter.
Measuring Leg Length
1. Step 1: Lie on Your Back: Lie down on your back with your legs extended straight.
2. Step 2: Position the Tape: Place the zero end of the tape measure at the top of your inner thigh, where the leg meets the body.
3. Step 3: Extend the Tape: Extend the tape measure down the inside of your leg to the bottom of your heel.
4. Step 4: Measure and Round: Read the measurement on the tape where it reaches the bottom of your heel. Round to the nearest inch or centimeter.
Measuring Body Fat Percentage (Skinfold Method)
1. Step 1: Identify Measurement Points: Determine the specific skinfold measurement points for your body type using a skinfold caliper.
2. Step 2: Pinch and Measure: Pinch the skinfold at the designated point and measure the thickness using the caliper.
3. Step 4: Repeat and Average: Repeat the measurement at multiple points and take the average to increase accuracy.
4. Step 5: Calculate Body Fat: Use a body fat percentage calculator to enter your skinfold measurements and calculate your body fat percentage.
Final Tips for Accurate Measurements
- Use a flexible, non-stretchy tape measure.
- Stand upright with good posture.
- Avoid measuring over clothing.
- Exhale before taking measurements.
- Take multiple measurements and average the results.
- Have someone assist you for more precise measurements.
Frequently Asked Questions
Q: What is the best time of day to measure my body?
A: Take measurements in the morning or evening when your body is less likely to be dehydrated or bloated.
Q: How often should I remeasure my body?
A: Remeasure your body every 2-3 months to track progress or identify changes.
Q: Why do my measurements fluctuate?
A: Body measurements can vary due to factors such as hydration, diet, exercise, and hormonal changes.
Q: What if I don’t have a tape measure?
A: You can use a piece of string or ribbon and measure it against a ruler or measuring tape later.
Q: Can I use body fat scales to measure my body fat percentage?
A: Body fat scales provide an estimate but are not as accurate as the skinfold method.
