How to Measure Your Waist, Arm, and Thigh

Taking these measurements periodically throughout your fitness and nutrition journey can help you keep track of your progress.

Step 1: Waist Circumference

  1. Stand upright with your feet slightly apart and your arms hanging to the side.

  2. Starting just above your hip bone, wrap tape measure around your body, level with your belly button.

  3. Take the measurement right after you exhale.

Waist circumference

Waist circumference

Step 1: Arm Circumference

  1. Stand upright with your arm hanging to the side and your palm facing your thigh. Relax your arm.

  2. Wrap tape measure around the point exactly in the middle between your shoulder and elbow. Record number.

Arm circumference

Arm circumference

Step 3: Thigh Circumference

  1. Record this measurement on your non-dominant leg.

  2. Stand upright with your feet slightly apart. Do not flex.

  3. Wrap tape measure around the point exactly in the middle between your hip and your knee. Record number.

Thigh circumference

Thigh circumference