It’s easy to measure your waist. And it’s not just about your clothing size. Your waist circumference is a clue to whether you’re at higher risk for type 2 diabetes, high blood pressure, high cholesterol, and heart disease. And all you need is a tape measure.

1. Start at the top of your hip bone, then bring the tape measure all the way around your body, level with your belly button.
2. Make sure it’s not too tight and that it’s straight, even at the back. Don’t hold your breath while measuring.
3. Check the number on the tape measure right after you exhale.

For your best health, your waist should be less than 40 inches (101 cm) around for men, and less than 35 inches (90 cm) for women. If it’s larger than that, you may want to talk with your doctor about what your next steps are, including losing weight.

You can’t spot-reduce your waist, or any other part of your body. Crunches will strengthen your abs, but to lose inches around your waist, it will probably mean eating fewer calories and burning more off through exercise.