waist measurement

While body mass index (BMI) is a good way to tell if you're a healthy weight. This does not however tell us much about where the fat is stored which can be a greater concern to our health. We store spare body fat under the skin, and also around the vital organs in our abdomen. We now know that this fat around the abdomen causes more health problems than, say, fat carried around the bottom or on the thighs. Having a large amount of tummy fat (when compared to having fat around the bottom or thighs) makes you more likely to develop type 2 diabetes and heart problems. If you carry excess weight around your abdomen, that means you're an "apple" shape. Those who carry excess fat around the bottom and thighs are "pear" shaped.

Are you a PEAR or an APPLE and what does this mean for your health and fitness?

This test will provide you with insight into your general health by determining your waist to hip ratio, this is achieved by taking the measurement of your waist and dividing it by the measurement of your hips. This test is applicable to both men and women, the results from the test are a good indicator of general health and highlight those that are likely to be less healthy and suffer from potential medical conditions.

How to find your waist to hip ratio

The testing procedure is actually very simple, it involves taking two measurements, one from your waist and one from your hips. You can take it yourself using a tape measure, or if you have a someone who could measure for you that would be preferred for accurate measurements.

Your waist to hip ratio is taken and calculated as part of the mobile personal training consultation & Health MOT

Required Resources

Tape measure

Testing Procedure

  1. You should stand erect, abdominal & buttocks relaxed, arms at the side and feet together.
  2. Measure your waist at it's narrowest point and then measure the hips at the widest point.
  3. Waist circumference is measured midway between the lower rib margin and the iliac crest in the horizontal plane.
  4. The hip circumference is measured at the point yielding the maximum circumference over the buttocks.
  5. Now divide the waist measurement by the hip measurement.

What your WHR result means?

Use the table below to identify your range 


Low Risk

Moderately Low Risk

Moderate Risk

Moderately High Risk

High Risk













Aplle or Pear - Body Shape - WHR

Those that carry excess weight around our buttocks and thighs are PEAR shaped.

Those that carry excess weight around their abdomen are APPLE shape.


In both cases, any excess weight will put you at an increased risk to disease and heart conditions and those that are APPLE shaped would be advised to change their shape. This will lead to improved health and life expectancy.

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