Measure your waist and hips. Exercises for men

Hips and buttocks- problem areas when losing excess weight, especially in women who are prone to obesity. To reduce body fat, anaerobic exercise is combined with regular aerobic exercise and diet. This leads to a calorie deficit, a reduction in the volume of excess fatty tissue, and the formation of a beautiful contour of the lateral thigh and gluteal muscles. The results of the training will appear in 3-4 weeks.

How to reduce the size of your butt and thighs quickly

As a rule, the area of ​​the thighs and buttocks is one of the problem areas in women and girls. A sedentary lifestyle, night snacks and fast carbohydrates in the form of sweets and starchy foods contribute to the appearance of “ orange peel"and fat deposits in the thighs and buttocks. How to reduce your butt and thighs quickly? In the article we will talk about effective exercises to reduce hip volume, proper diet nutrition and basic tips on how to make your figure more attractive. Remember: regular physical exercise, active lifestyle and proper nutrition- the key to a beautiful and attractive figure.
To perform exercises to reduce volume in your hips and buttocks, you only need a mat and weights (any dumbbells will do).

A SET OF EXERCISES FOR REDUCING HIPS AND BUTTOMS FOR GIRLS

Exercises	Sets	Repetitions/Time
	3	15
	3	15
	3	25
	2-3	12-15
	3	25
	2-3	20-25

Reducing the volume in the hips and buttocks at home

The exercise loads the gluteal muscles and quadriceps. Forms an attractive leg silhouette.

Technique:

1. Stand straight with your feet side by side. Feet are parallel. Keep your hands on your waist.
2. Lunge your right foot forward so that your knee remains directly above your heel. The left leg straightens and forms a straight line.
3. Then bend your left leg several times so that it forms an angle of 45 degrees, and, straightening, is again located along a conventional straight line. Keep your back straight.
4. Then switch legs and continue the exercise.

Number of repetitions: 3 sets of 15 repetitions.

Tip: If you have knee injuries, consult your doctor or trainer before performing the exercise. A slight tilt of the body forward is allowed for greater stability.

An effective exercise for the “ears” on the hips.

Technique:

1. Stand up straight. Place your feet shoulder-width apart. Keep your hands on your waist.
2. Lunge to the side with your right leg.
3. Smoothly bend your right leg. When bending, for greater stability, a slight tilt of the body forward is allowed.
4. Then do lunges on your left leg.

Number of repetitions: 3 sets of 15 repetitions on each side.

Tip: Keep your back straight. People with knee injuries should consult a doctor or trainer before performing the exercise.

An effective exercise for reducing hips and creating a beautiful silhouette of the riding breeches area.

Technique:

1. Stand up straight. Hands on the belt.
2. Take your left leg to the side, trying to turn your heel outward.
3. On the last rep, lock your leg in highest point for 10-15 seconds.
4. Continue with your right leg.

Number of repetitions: 3 sets of 25 repetitions.

Tip: The exercise requires special attention to the execution technique: keep your back straight and your abdominal muscles tense.

An effective exercise that loads the gluteal muscles.

Technique:

1. Place your feet wider than your shoulders. Hands on the belt. Turn your toes out about 45 degrees.
2. Squat down so that your thighs are parallel to the floor.
3. Then stand up slowly.

Number of repetitions: 2-3 sets of 12-15 repetitions

Tip: When performing, keep your back straight and your abdominal muscles tense. If at first you find the exercise too difficult, use a gymnastic stick as a support.

Exercise for training the gluteus minimus and gluteus medius muscles. The body stabilizers are also loaded: abdomen, lower back, spinal extensors.

Technique:

1. Lie on your right side and straighten your legs. Use for support right hand. Right leg- parallel to the left or half-bent at the knee and forms additional support.
2. As you exhale, lift your left leg as high as possible. In this case, the toe is facing you.
3. Then lower gently as you inhale.
4. Repeat several times, then change legs.

Number of repetitions: 3 sets of 25 reps.

Advice! Watch your breathing: lift your legs as you exhale, lower them as you inhale. The body is pressed to the floor; The hips, torso and head should be located in the same plane.

Exercise for comprehensive training of the hamstrings and buttocks.

Technique:

1. Take the starting position: standing with emphasis on the back of a chair or other support (or on all fours with emphasis on your elbows and knees). Keep your back straight.
2. Move your leg back as far as possible with your foot contracted (pull your heel up).
3. The back is fixed. Only the thigh and gluteal muscles work.
4. Gently lower your toe to the floor. Then switch legs.

Number of repetitions: 2-3 sets of 20-25 repetitions.

Tip: For people with knee injuries, swings can only be performed while standing. Make sure there is no arch in your lower back.

Diet to reduce the volume of hips and buttocks at home

Stable positive result training to reduce the volume of the hips and buttocks in a week is achievable only with proper and balanced nutrition. At home, the diet is formed from oranges, grapefruits, tomatoes, cottage cheese and lean meat.

Approximate daily diet:

1. Breakfast. Focus on fresh cucumbers, tomatoes, sweet peppers and carrots. And it’s more useful fresh vegetables, and not juices, fruit drinks or purees from them. Baked zucchini or beets also work well. You can eat one egg and drink a cup of green tea (like fresh vegetables, it acts as an antioxidant in the diet).
2. Dinner. For lunch you need to eat liquid food: broth from vegetables or lean meat. For the second course - porridge from fiber-rich grains with minimal processing, containing healthy “slow” carbohydrates: brown rice, buckwheat, lentils, pearl barley. Semolina dishes are not suitable white rice and couscous, which quickly raise blood sugar levels. Along with the porridge, you can eat 200 grams of boiled turkey and wash down the meal with a glass of fresh fruit juice.
3. Dinner. Vegetables baked with fish, low-fat cottage cheese or milk, dried fruits (prunes).

• Water balance. Don't forget to comply water balance when losing weight. To effectively burn fat tissue, the body should not experience thirst. Give preference clean water. When choosing between tea, coffee or juice, give preference to freshly squeezed juice. The optimal regime during a diet is to drink water in small portions throughout the day.
• Snacks. To get rid of wide hips give up sweets, chocolate and cookies. You can get rid of the feeling of hunger between main meals by eating fresh fruits. Apples, plums, grapefruits, oranges and bananas are suitable. In addition, you can eat some low-fat cottage cheese, nuts, prunes or dried apricots.

How to reduce the size of your butt and thighs: myths about dieting

On the Internet you can find so-called “grassroots” diets, supplemented with corresponding menu recipes that supposedly reduce only the hips and buttocks.

Typically, these are extreme low-calorie diets that will actually lead to weight loss in the short term. But only within the framework of the entire organism. Unlike physical exercise, which can actually be localized by training certain group muscles.

Attention: it is impossible to locally get rid of fat deposits and create a beautiful leg silhouette simply by changing your diet.

To achieve a sustainable effect of reducing the volume of the hips and buttocks, you need balanced diet, regular exercises to work the target leg muscles in combination with aerobic exercise.

Hip circumference is one of the main measurements needed to create clothing designs. The hip circumference is the basis when constructing the waist sewing and knitted clothing for women and additional for men and children.

Girth measurements are included in the standards for dimensional characteristics of typical figures.

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Concept of figure measurements

To build the basic design of clothing, you need to have from 8 to 20 different measurements, standard or taken from a specific figure, depending on the construction method.

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Typical figures of men and children are characterized by three main features: height, chest and waist circumference. Hip circumference is an additional feature that correlates with the waist. In men's clothing, even trousers, the main measurement that determines the size of the product is the waist size. Hips in men and children are measured depending on individual circumstances.

The fullness group shows the proportions, the ratio of the girths of the upper and lower parts of the human body. Understanding the completeness is important for choosing a methodology and calculation formulas for construction. When choosing a finished product, it is necessary to take into account the body proportions laid down by the manufacturer. The fit of clothes on the figure largely depends on them: the balance of top and bottom in sets, fit in dresses and overalls. The complete group of products for men and children depends on the proportion of chest and waist volumes. It is determined by simple mathematical subtraction of one dimension from another. For example:

“bust circumference” minus “waist circumference” equal to 22 cm

– means the first complete group. The step of the indifference interval, as in the case of the step in size, is 4 cm. In mass production men's clothing use 4-5 completenesses. How bigger belly and waist circumference, the greater the fullness of the product.

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After height and bust measurements, the hip measurement is the most important sizing in women's clothing. Dimensions women's skirts, trousers, dresses depend on hip measurements. The complete group of women's clothing is defined as the difference in the horizontal girth at the protruding points of the chest and the girth of the hips, taking into account the protrusion of the abdomen. According to domestic standards in women's clothing mass production work with 4-5 completenesses. For example, the first full group means a difference between the measurements of the hips and waist equal to 2.0 cm. The step between the groups is 4.0 cm.

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Principle of measuring hip circumference

To take measurements from a person’s figure, a tailor’s measuring tape made of soft plastic is used, which covers specific area bodies. Most correct results are obtained if another person takes measurements of the figure.

To correctly measure the figure of an adult and a child, you must:

1. stand still;
2. lower your arms, bring your heels together;
3. take off your shoes, leave only your underwear;
4. secure the position of the waist with a thin braid or cord;
5. When taking measurements, place the measuring tape tightly without deforming it soft fabrics;
6. take paired measurements on right side figures;
7. when measuring girths, close the measuring tape on the right side of the figure;
8. The measurement accuracy error for individual tailoring should be no more than 1 mm.

Let's look at how to correctly measure hip circumference in different age and gender groups.

First, place the figure to be measured in a comfortable position. Next, measurements of the hips in adults are carried out according to a certain scheme.

1. A measuring tape runs along the prominent points of the gluteal muscles, parallel to the floor.
2. The measuring tape covers the body and ends at the front of the thigh of the right leg.
3. The degree of fit should allow the closed tape to slide down over the protruding points of the hips. It is especially important to correctly remove this parameter for women’s belt products.
4. Some clothing design techniques take into account the protrusion of the abdomen. To do this, a piece of plastic or cardboard is secured along the waist, which reaches the hip line.

For women, it is necessary to take into account the shape and level of the hips. The shape can be round, flat on the side of the buttocks, with deposits on the lateral surface of the thighs, have an inflected position of the spinal column, etc. Incorrectly taken measurements and assessment of the features of the figure leads to errors in the description of the circumference and, as a result, to poor fit of the product.

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To measure a child's figure, use the rules for taking measurements for adults.

An additional feature that is measured when constructing designs for certain types of products is hip girth. This measurement of the upper thigh is relevant for both children's and adult assortments of waist clothing.

There are rules for how to measure hip circumference: you need to place the measuring tape horizontally in the widest part of the leg, along the subgluteal fold, closing it on the front surface.

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Right taken measurements figures are the basis quality clothes, made to order or independently. The concept of anthropological characteristics, parameters of the human figure, the principle of proportions and the definition of a complete group are useful not only for individual tailoring, but also for purchasing finished products in the shop.

How to measure your hips, waist and bust

09.06.2018 admin

How to sew clothes so that they are comfortable and fit? The first thing to start with is to take your measurements correctly. Today we’ll talk about the main ones:

• Bust size
• Waist size
• Hips size

Measuring chest circumference

If you want to sew a jacket or shirt, you need to know your measurements and we will start with the chest circumference. To determine the size chest, all you need is a measuring tape and a pencil to write down. Wrap the tape around your chest and measure at the widest part. If you want more details, read on.

First we need a measuring tape. This is the most convenient tool for taking such measurements. If you don’t have tape on hand, take a thick thread (wool for knitting, maybe) and measure the volume with it. Then attach the thread to the ruler and get the required numbers.
measure your breast size.

Call a friend for help, mother, sister, husband or any person capable of holding a measuring tape in their hands. Since it is not very easy to carry out such measurements on your own. If you don’t have an assistant at hand, you’ll have to get a little creative, but this is also possible. Just make sure the tape doesn't slide across your back as you measure.
measure breast size

Take off your shirt(jacket, blouse, any outerwear), but leave your bra. Any additional fabric will add extra volume to you. Since you will be wearing your bra under clothing, its size should be included in your measurements.
measure breast size

Wrap the measuring tape around your chest. Position it so that the tape is horizontal to the ground and under your armpits. Position the tape so that it goes across the widest part of your chest.
Don't hold your breath, stand straight and relaxed. Make sure the tape is not twisted.
measure breast size

Look in the mirror to see the measurement result. Or pinch the intersection of the tape with its beginning with your fingers and find out the girth of your chest.
For some products you will also need to measure the circumference under the bust. Measurements are taken using the same principle, directly under the bust.

Measuring chest circumference

Your waist size is an important measurement used in everything from choosing clothes to figuring out if you're overweight. Luckily, it's easy to measure and you can do it with a regular measuring tape.

In short
To find out your waist size, first lift or take off your shirt (T-shirt, blouse, it doesn’t matter), then stand straight and exhale. In this position, hold the end of the measuring tape at your belly button and wrap it around the narrowest part of your waist. Make sure the measuring tape fits snugly against your body and is parallel to the ground. The tape should intersect with its beginning. At the intersection we get your waist size.

Remove or lift clothing. To take accurate measurements, you need to make sure that the measuring tape touches your bare stomach. We remove all clothes that might interfere with us.

Find your waist. Use your fingers to find top part hips and the base of your ribcage. Your waist is the soft, fleshy area between these two bony parts. It is also the narrowest part of your body and is often at or just above your belly button.


Wrap a measuring tape around your waist. Stand up straight and breathe deeply and calmly. Hold the beginning of the measuring tape at your belly button and trace it around your waist. The measuring tape should be parallel to the floor and fit snugly against your body without cutting into your skin.
Make sure the measuring tape is straight and not curled anywhere, especially at the back.


Getting measurements. Exhale and then check the measurements on the tape. The number indicating your waist size will be at the place where it touches the zero mark (the beginning of the tape).


Double check your measurements. Repeat the measurement again to get an accurate result. If it is different from the first time, measure it a third time and take the average of the three numbers.

Measuring the hips

Accurate hip measurements are important for tailoring. To measure your hips, remove your outer clothing, place your feet together, take a measuring tape, and wrap it around your hips at the widest part. The point where the tape will intersect with its beginning will be the volume of your hips.

Detailed instructions on how to measure your hips:

Find a mirror in full height . Although it is easier to measure your hips yourself than other parts of the body, a mirror will help you make sure that the measuring tape is not twisted. But even without a mirror everything will work out.


Take off your clothes. Take off your outerwear: trousers, skirt, dress, etc. Because no matter how thin it is, it will add extra volume to you. We leave the linen, because... we always wear it.

Put your feet together. Standing with your legs apart will not give you an accurate result. The maximum can be placed at shoulder width, but it is better together.


Hips not waist. It sounds stupid, but sometimes people confuse these concepts. The waist is the narrowest part of your body from your shoulders to your butt. The hips are the widest part below the waist.


Looking for the widest place. To obtain the volume of the hips, we are looking for their widest part. For a perfect fit future clothes It is very important to find the widest part. To do this, we use a measuring tape, placing it lower or higher by a centimeter until you find the desired point.


Take a measuring tape. Hold one end of the tape on one thigh. It doesn't matter which side you start from. You can also pull it closer to the middle if that makes it easier for you.

Wrap the tape around your hips. Just make sure the tape doesn't twist.


Look in the mirror. Make sure the tape is level and parallel to the floor.


Press the tape to your body. The tape should not dig into the skin or dangle loosely. You can use your finger as a tension gauge. Only one finger should be placed between the body and the tape.


We get the result. We use a mirror to see the result while the tape is on the hips, or we press our fingers where the tape intersects with its beginning.
We record the measurements. Now we know the volume of the hips. But for sewing clothes we will need other parameters, for example, hip circumference. Like volume, hip circumference is measured at the widest part of the leg.

• Like your hips, you measure your thigh at the thickest part of your leg.
• The length of the trouser inseam is determined by inside legs from the crotch to where the pants should end. If you already have pants suitable length, then you can determine the length of the crotch seam from them.

Add a few centimeters when sewing. When you sew clothes, you should not use the measurements taken as is, as the clothes should not be too tight, otherwise it will be difficult for you to move. Therefore, to make clothes comfortable, you should add a couple of centimeters to your measurements.

• It is necessary to slightly increase the value of the measurements for two reasons. The first and already mentioned is that the clothes are comfortable. And the second is that an increase in measurements may be required to create a new clothing design. For example, you want to sew a full, flowing skirt, and then you will need to increase the hip measurement much more than when sewing an a-line skirt.
• The elasticity of the fabric used for sewing also affects the allowance used. If the fabric stretches very well, then you probably don't need to add much more.
• Most ready-made patterns the instructions will tell you how many extra centimeters you should add to your measurements to determine right size. However, if you are making a pattern yourself, then it would be better for you to add 5-10 cm to the volume of your hips (depending on how tight you want the clothes to be).
• If you are a person with curvaceous, then to provide additional freedom of movement, you can further increase the measurement of hip volume.
  Remember, when buying fabric, look at its composition, if possible, touch it in person. If it contains elastane or other additives that give it a stretch effect, this must be taken into account when sewing.

Remember, when buying fabric, look at its composition, if possible, touch it in person. If it contains elastane or other additives that give it a stretch effect, this must be taken into account when sewing.

Very often very large hips cause a lot of trouble modern women. Indeed, everyone known parameters 90x60x90 is still somewhat more attractive strong half humanity. The question quite reasonably arises: “How to reduce the volume of the hips without much harm to health?” This is exactly what we will talk about in this article.

Using power

First of all, with this kind of problem, experts strongly recommend reconsidering your usual diet. This does not mean that it is necessary to sharply limit the caloric intake of the diet or resort to help strict diet. In order to reduce hip size as much as possible in a week, you should enrich your daily diet healthy foods, containing a large number of nutrients. These are, first of all, fruits and vegetables, dairy products, and a variety of cereals. On the contrary, it is necessary to exclude from the diet for some time all canned food, fast food, carbonated drinks, confectionery, as well as alcohol. To maintain proper metabolism, you should eat often, but in small portions.

How to reduce hip size through sports

First of all, experts recommend focusing on the so-called. It is enough to practice just one hour daily, and the results will be noticeable within a week. So, excellent option running and walking are considered. In the summer, you can ride a bike for about two hours every evening, and in winter time years - (30 minutes). Moreover, to achieve quick results A special daily set of exercises is recommended. It implies the lowest possible squats and the well-known leg swings. If you are not sure about the correct execution of certain exercises, an excellent alternative Classes in the gym under the guidance of an experienced trainer or video lessons, of which there are a lot now, are considered.

How to reduce hip size with massage

Doctors today offer a wide variety of massages specifically for the hips, which help improve blood circulation in this area, and therefore stimulate metabolism throughout the body. It is better to take such procedures as a course.

How to quickly reduce hip size with body wraps

Wraps today are very popular among representatives fair half humanity. Really, this method helps a lot. It is important to choose the right base product. It can be special and varied essential oils, and It is necessary to apply the base evenly to the skin, wrap around the thigh area cling film and put it on warm pants. The entire procedure usually lasts no more than 40 minutes. During this time, you can do your usual household chores or just read. Then you need to rinse the mixture with water and use a special moisturizer.

Waist size quite truthfully indicates an increased risk of hypertension, diabetes...

Since body mass index and weight don't work, what should you measure? I will tell you about a number of indicators that you can measure yourself.

Let's start with the waist and waist derivatives. I note that over the past decades, the average waist has been seriously spreading. The most successful waist-to-hip ratio for women is considered to be 0.7 or less. However, in modern world this figure is close to 0.8. It is important to understand that big waist doubles your risk of premature death from any cause. Every extra 5 cm around the waist increases the risk of premature death by 13% in women and 17% in men.

Today we’ll talk about the waist and health.

So, let's measure.

We only need a measuring tape and a telephone (calculator). Yes, I remind you again that not harmful excess weight in itself, but internal (abdominal, visceral) fat is harmful. At risk are some people with a completely normal overall height-to-weight ratio, but with a large waist circumference.

I would like to draw your attention to the fact that studies of twins have shown that in 22-50% of cases the ratio of waist to hip circumference can be explained by genetic factors; among other factors, nutrition and lifestyle occupy the first places.

1. Waist circumference (centimeters)

The normal waist circumference for women is 80 centimeters (this is the upper limit that should not be exceeded),

• women with a smaller girth can only rejoice, because they have a normal weight,
• when the girth ranges from 80 to 88 centimeters - this is a slight increase in weight,
• over 88 – obesity.

For men:

• normal parameters are up to 94 centimeters,
• from 94 to 102 – weight gain,
• and more than 102 is a threat, that is, obesity.

Such people have increased risk deaths from heart disease and cancer.

Statistics are given: men with a waist of at least 100 cm have a 50% higher mortality rate than those with a waist of less than 89 cm. In general, women with thin waist more attractive to the opposite sex. An ideally proportioned woman should have a waist-to-hip ratio of approximately 0.7 (more precisely, between 0.60 and 0.72). The researchers gave the example of a man with a height of 178 cm. If such a person has a waist circumference of 107 cm, his life can be shortened by 1 year and 7 months. Even with normal weight A large waist size affects life expectancy.

2. WHtR (waist-height ratio)

Waist/height ratio. The norm for this index is less than 0.5 for men and women, i.e. The waist circumference should not exceed half the person’s height.