Using a Tape Measure to Check Your Hip Circumference
The most direct way to check if you have wide hips is by taking a precise measurement. This method focuses on your hip circumference—the largest or fullest part of your lower body below your waist. Unlike popular belief, this measurement is not taken at the hip bone, but rather at the widest point, which often includes your buttocks and upper thighs.
Step-by-step guide to accurate measurement
- Prepare for your measurement. For the most accurate result, wear thin, fitted clothing or your underwear to avoid adding bulk. Stand upright in front of a full-length mirror with your feet together to ensure the natural shape of your hips is visible.
- Locate the widest point. Use a soft, flexible measuring tape. Wrap the tape measure around your hips and the fullest part of your rear. It may help to move the tape up and down slightly to confirm you've found the widest circumference.
- Keep the tape level and snug. Ensure the tape measure remains parallel to the floor and isn't twisted. It should be snug against your body but not so tight that it pinches your skin.
- Record the number. Take note of the measurement where the tape meets. Repeat the process a couple of times to ensure consistency.
- Use a mirror. A mirror is an invaluable tool for this process, allowing you to check that the tape is properly positioned and not sagging. You can also ask a friend or family member for assistance to get a more accurate reading.
The Role of Bone Structure and Genetics
While measurements are useful, they only tell part of the story. Your hip size is significantly influenced by your underlying bone structure, which is determined by genetics. Some individuals are born with a wider pelvis, leading to naturally broader hips regardless of their body fat percentage.
For some context on your overall frame, you can perform a wrist circumference test, though it won't specifically measure hip width.
- Small Frame: Your thumb and middle finger can overlap when wrapped around your opposite wrist.
- Medium Frame: Your thumb and middle finger just meet.
- Large Frame: Your thumb and middle finger do not meet.
Keep in mind that this is a general indicator of frame size and not a definitive test for hip width. It's perfectly normal for people of all frames to have wider hips due to a wider pelvis or a different fat distribution pattern.
Waist-to-Hip Ratio: A Broader Health Perspective
Beyond simply measuring your hips, calculating your waist-to-hip ratio (WHR) can provide important health insights related to fat distribution. A larger hip circumference relative to the waist is often associated with a healthier fat distribution profile.
How to calculate your WHR
- Measure your waist. Find the narrowest part of your torso, typically just above your belly button.
- Measure your hips. Use the method above to find the widest hip circumference.
- Divide. Divide your waist measurement by your hip measurement. (e.g., a 30-inch waist and 40-inch hips would be 30/40 = 0.75).
According to the World Health Organization, a WHR of 0.85 or less for women and 0.90 or less for men is considered healthy. Fat stored on the hips and thighs (pear-shaped) is considered less harmful than visceral fat stored around the abdomen (apple-shaped), which is linked to a higher risk of heart disease and diabetes.
Comparison of Assessment Methods
| Method | What it tells you | Best for | Considerations |
|---|---|---|---|
| Tape Measure | Your exact hip circumference. | Fashion sizing and tracking changes in body composition. | Requires careful, accurate placement of the tape measure. |
| Wrist Test | A general indication of your overall bone frame size. | Understanding your base body structure. | Not a direct measure of hip size; can be inaccurate if fat is stored on the wrists. |
| Waist-to-Hip Ratio | The distribution of fat between your waist and hips. | Gaining insight into health risk factors. | Provides context beyond just hip size; focuses on health rather than aesthetics. |
Embracing Your Body Shape
Ultimately, whether you have wide hips is determined by a combination of genetics, bone structure, and fat distribution. The focus should be on your overall health and well-being rather than conforming to a single body ideal. For more information on how different body shapes can impact your health, you can read the article by internal medicine physician Elena Borukh, MD, a specialist in obesity and diabetes.
If you are concerned about your body shape, remember that fitness and health are not about achieving a specific look but rather about feeling strong and healthy in your own skin. Understanding your body's natural composition can be a powerful tool for self-acceptance and a more positive body image.
Conclusion
Checking if you have wide hips involves a simple measurement of your lower body's widest circumference. This number, when combined with an understanding of your underlying bone structure and your waist-to-hip ratio, offers a comprehensive view of your body shape. Moving beyond the measurement, adopting a body-positive perspective that prioritizes overall health and acceptance is the most beneficial approach to understanding your unique physique.
