How to Take Measurements


To do these body measurements, any fitness equipment retailer,, or sewing or craft store will have body measuring tapes (you might even be able to just borrow one from a neighbor!).

For the most accurate numbers, ask someone to assist you in this so you stand in a normal stance. If you have no one available, stand in front of a mirror for proper tape placement.

Areas to Measure


Neck. Without choking yourself, have your tape measure “loosely” but secure around your mid neck. This is typically the most narrow part of the neck.

Arm. Have your arm upright in a 90 degree bend or more (closer to a 45 degree bend probably) with the bicep flexed. Measure the largest part of the arm.

Chest/Bust. Take the measuring tape and wrap it around the biggest part of your chest, making sure the tape is parallel with the floor. Normally this is the nipple line.

Waist. Place the measuring tape placed around the belly button circumference. Ensure you first inhale and then exhale. Then take the measurement. Keep the tape parallel with the floor.

Hips/Butt. Look for the area of the gluteus that sticks out the most. Measure around that part and make sure the feet and thighs are together. Check your tape for it being parallel to the floor.

Inner Thigh. Start by separating your feet and legs so your inner thighs are not touching one another. Measure around the biggest portion of one leg just below where it starts to come back in and meet your private area.

Write these girth measurements down in a safe place (such as your journal!).


Measure yourself at the beginning of the program and monthly. It is not uncommon to drop a dress size in a month or so and see 1 – 2 inches reduced off your waistline.  The numbers on the scale are not the most important to follow and can potentially lead to a person feeling discouraged. Comparing your body’s girth measurements will more accurately demonstrate your progress.

< back to Coaching