Extra belly fat is something no one wants to deal with, but trust me, it’s possible to improve your stomach with these effective exercises to get rid of apron belly. Consistency is key!
Are you self-conscious about your apron belly? Do you want to know how to get rid of it?
You may have even seen programs or articles that claim to provide a quick fix, but the best way to reduce apron belly fat is to adopt a healthy lifestyle that includes a sensible diet and regular exercise.
An apron belly, often referred to as an “overhang” is a term used to describe excess fat and skin that hangs down over the lower abdomen. It’s commonly associated with factors such as weight gain, pregnancy or aging.
Addressing an apron belly involves a combination of targeted exercises, a healthy diet, and lifestyle changes. Just remember that it takes time and consistency to see results.
This blog post will show you 10 exercises that you can do to reduce your apron belly fat. These exercises are simple and can be done at home with no equipment.
Looking for additional core workouts? Check out my favorite ab exercises for women!
Table of contents
- Understanding Apron Belly Fat
- Benefits of Using Exercises to Get Rid Apron Belly Fat
- 10 Exercises to Get Rid of Apron Belly
- Cardiovascular Exercise to Get Rid of Apron Belly
- The Importance of Clean Eating And Lifestyle Habits
Understanding Apron Belly Fat
This condition got the name “apron belly” because it’s literally an apron-like flap of skin that hangs down over your lower abs.
It can be hard for figuring out how to dress. It can get in your way as you move. And for most people who have this issue, they need to make some basic lifestyle changes to start to see a reduction.
Here’s what you need to know about apron belly fat:
What Causes Apron Belly Fat?
Apron belly fat, or sometimes called a mother’s apron, is a type of subcutaneous fat that accumulates around the waistline. There are several causes:
Excess calories intake leading to weight gain. Over time this continued weight gain can settle in the middle and contribute to this stomach overhang.
The expansion of the abdominal area during pregnancy can result in stretched skin and muscles, contributing to the development of an apron belly.
As individuals age, their metabolism may slow down, leading to changes in the body composition, including increased fat accumulation in the abdominal region.
Why is Apron Belly Fat Dangerous?
Apron belly fat is more than just a cosmetic problem. It’s been linked to increased health risks:
Diabetes and Heart Disease
Excess abdominal fat is associated with an increased risk of type 2 diabetes and cardiovascular diseases.
The additional weight carried in the abdominal area can strain the lower back, leading to discomfort and potential long-term issues.
The presence of an apron belly can affect posture, contributing to back pain and muscle imbalances.
How Can I Get Rid of Apron Belly Fat?
The good news is that you can get rid of apron belly fat (and avoid a tummy tuck or another surgical procedure), but it does take more than just a few core strengthening exercises.
If you’re carrying around excess apron belly fat in the abdominal area due to weight gain or other factors, here are some non-surgical options you can do to start reducing overall fat and your apron belly:
Engage in regular aerobic activities such as brisk walking, running, cycling, or swimming to burn calories and promote overall fat loss, including in the abdominal area.
Perform targeted abdominal exercises to strengthen the core muscles, including planks, leg raises, and bicycle crunches. This can help tone and tighten the abdominal area.
Adopt a balanced and nutritious diet. Focus on whole foods, lean proteins, vegetables, and whole grains. Avoid excessive consumption of processed foods, sugary beverages, and high-calorie snacks.
Drink an adequate amount of water to support overall health and facilitate metabolism.
Work on maintaining good posture to prevent the appearance of an exaggerated apron belly. This involves exercises to strengthen the back and core muscles.
Achieving lasting results requires consistency and patience. Make lifestyle changes that are sustainable in the long term.
Benefits of Using Exercises to Get Rid Apron Belly Fat
There are many benefits to exercising to reduce apron belly fat. As you read above, there are certain health risks associated with an apron belly, not to mention physical discomfort and body confidence.
By reducing and eliminating this excess fat, you will help improve your overall health and fitness level. It can also help to tone your stomach muscles and make them stronger.
Additionally, exercising can help to reduce stress levels, which can contribute to a reduction in apron belly fat.
All of the below strength and cardiovascular exercises will help to burn calories and improve your overall fitness level. When combined with a healthy diet, exercise can be an extremely effective way to reduce apron belly fat.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you’re just starting out, you can break this up into shorter sessions throughout the day.
10 Exercises to Get Rid of Apron Belly
It’s important to note that spot reduction (losing fat from a specific area) is not entirely possible, so a holistic approach to overall weight loss and fitness is key.
Now, if you’re ready to tackle the loose skin associated with apron belly, consider the following exercises.
The first four exercises will help with overall body strength to improve metabolism and body composition.
The other six exercises are tummy-tightening exercises to tone up your waistline.
These strength training exercises will target abdominal fat and improve your muscle mass. Do these exercises at least three times a week.
If you’re looking for exercises to get rid of apron belly, squats are a great option!
Squats are a compound exercise that work multiple muscle groups in your lower body, including your quads, glutes, and calves. They also target your core muscles, making them an excellent choice for strengthening your midsection.
How To Do A Squat
- Stand tall with your feet hip distance apart. Your hips, knees, and toes should all be facing forward.
- Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees over your toes and your weight in your heels.
- Keep your chest and head lifted.
- Rise back up and repeat.
- Do 10-15 repetitions.
Not only that, but in order to keep a tall spine and solid balance, you will develop more core strength and learn how to tighten your abs to keep your back aligned.
How To Do A Stationary Lunge
- Stand tall with your feet hip distance apart then take a large step backward with one foot. This is your start position.
- Lower the back knee to a 90 degree angle so both knees are bent then press up to start position and repeat. If you need extra balance, hold on to a chair or a table.
- Do 10-15 repetitions each leg.
The deadlift works more muscles than any other exercise, including your back, glutes, legs, arms, shoulders and core! This move should be done as often as squats, especially since it works more muscles than a squat.
The key is in your posture! Be sure to keep your spine aligned from top to bottom. Do not bend your back or hunch over. By keeping your eyes looking forward your spine will have a better chance at good, solid posture. In addition, keeping your abs tight and squeezing your glutes will protect your back as well.
How To Do A Deadlift
- Start standing with feet hip distance apart and arms behind your head.
- Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering your torso owards the floor. Bend your knees slightly and maintain a long spine. Only hinge over as far as you can keeping a long spine.
- Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position.
- Do 10-15 repetitions.
If you’re looking for exercises to get rid of apron belly, push-ups are a great option. They’re simple to do and don’t require any equipment, so you can do them anywhere. Plus, they target all the major muscle groups in your upper body, including your chest, shoulders, and arms.
Push-ups are a great exercise to add to your workout routine because they’re simple and effective.
How To Do A Push-Up
- Begin in a plank position with hands below shoulders, legs long behind you, and body contracted to hold your spine in a straight line. Drop to your knees for a modification.
- With elbows pointing slightly back, bend elbows and slowly begin to lower your body until you are just above the ground. Keep your gaze over your fingertips and body in a straight line.
- As you exhale, tighten your belly and push yourself back up to a plank position. That is one repetition.
- Do 10-15 repetitions.
A plank is a core body move that strengthens all abdominal and low back muscles as well as arms, shoulders, back and chest muscles.
The plank is one of the best exercises around for strengthening your core and giving you a stable mid-section to keep your back healthy, your posture tall and your tummy flat!
How To Do A Plank
- Begin kneeling on all fours with hand directly under shoulders and toes on the mat.
- Tighten abdominals and raise your body up off the floor, lengthening legs behind you. Hold entire body tight for desired amount of time and breathe.
- Modification is to start on your knees.
- Hold for 15-30 seconds and work your way up to a minute.
The full sit up is a core body exercise that strengthens both your upper and lower abs. A proper sit-up will give you a basic ab exercise that helps create a strong core and flat abs.
The key to getting real results is to use good form. Start with arms behind the head and elbows back. If that proves to be too heavy for you to lift up with control, then cross your arms over your chest instead. This will ease up some of the weight you need to lift making the move a little easier.
How To Do A Sit Up
- Start with knees bent and feet on the mat. Arms are crossed and resting on the chest.
- Bring chin to chest and flex, the head, neck, and torso off the mat coming to a seated position then return back down with control.
- Do 10-15 repetitions.
A Russian twist is a core body exercise that strengthens all parts of your abdominals, especially your obliques, for a toned waistline and a stronger core. By learning how to do a Russian twist, you add another excellent core move to your arsenal of exercises and move beyond just ab crunches alone.
Best of all, this move not only strengthens your ab muscles but also adds the oblique muscles into the picture as well.
How To Do A Russian Twist
- Start seated with knees bent and feet flat on the floor, hands in front of you.
- Keeping the spine long and abdominals pulled in, lean slightly back and slowly twist the torso to the left and bring your hands to the left hip.
- Return to center, and then slowly twist to the right and bring your hands beside the right hip to complete one rotation. Continue to rotate from side to side using the obliques and not the low back.
- Do 10-15 repetitions.
Bicycle crunches are excellent exercises to get rid of apron belly! This exercise is a great way to target those pesky abdominal muscles and get rid of that extra flab. If done with some speed, they may also get your heart rate going.
How To Do A Bicycle Crunch
- Start lying on back with feet off the floor and legs in a tabletop position. Hands are behind the head and head, neck, and shoulders are flexed off the mat.
- Bring one knee in and the opposite elbow over reaching towards it. Repeat on the other side in a criss cross motion working the obliques.
- Continue twisting and crunching for 10-15 repetitions.
The first time you hold side plank you might be shaking after just a few seconds. Over time, however, you will see first-hand how strong you are becoming as you notice how the amount of time you are able to hold the position without letting go is extended.
How To Do A Side Plank
- Begin seated sideways on the floor resting on your forearm and with your feet stacked. Drop your bottom knee to the floor for a modification.
- Lift your body into a side plank position so legs are long, keeping your abdominals engaged and your feet stacked. Hold for desired amount of time. Repeat on the other side.
- Hold for 15-30 seconds and work your way up to a minute on each side.
Mountain climbers are one of the best exercises to get rid of apron belly. They are really another version of a plank. These work the entire core, including the obliques and rectus abdominis. They also tone the legs and butt.
Mountain climbers are a great cardio workout and can be done anywhere. Try doing them for 30 seconds to 1 minute at a time and see how many you can do!
How To Do A Mountain Climber
- Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form and good results in the Mountain Climber. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears. Start your hands up on a chair or table for a modification.
- Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
- Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee in to the chest using the same form.
- Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion.As you begin to move more quickly be in constant awareness of your body position and be sure to keep a straight line in your spine and don’t let your head droop. Core body stability is crucial.
- Repeat the mountain climbers for 30 seconds.
Cardiovascular Exercise to Get Rid of Apron Belly
In addition to the strength training, I’ve already mentioned that cardiovascular will help burn extra calories and a calorie deficit is what ultimately leads to weight loss.
Walking is one of the most underrated cardio exercises and is my go-to activity. Walking is a great low-impact way to get additional exercises and calorie burn. You can even walk while you work with an under desk walking pad!
Aiming for 10,000 steps a day is a great goal, but honestly just aim for more than what you are doing right now and keep increasing.
And yes, walking can be a way to reach a weight loss goal, especially if you are consistent and take things up a notch with power walking.
Other Cardio Exercises That Will Help
The CDC recommends 150 minutes of moderate-intensity physical activity per week. Besides walking, here are some other awesome ways to get your cardio and aerobic exercise in:
- Cardio Kickboxing
- Agility Ladder Drills
- Trampoline Exercise
- Jumping Rope
- High-Intensity Interval Training
The best cardio you can do is the one that works for you! Remember to have fun and you’ll be more likely to stick with it.
The Importance of Clean Eating And Lifestyle Habits
When you’re looking to get rid of extra fat, making dietary and lifestyle changes is always a good idea. Here are some good places to start:
Cut Back on Calories
One of the best ways to lose weight is to eat fewer calories than you burn. This doesn’t mean you have to starve yourself. Instead, focus on eating healthy, nutrient-rich foods that will fill you up without providing too many calories.
Avoid Processed Foods
Processed foods are high in calories and low in nutrients. They’re also often very addicting, which can make it hard to stick to a healthy diet. If you want to lose weight, focus on eating whole, unprocessed foods. I recommend giving these anti-inflammatory foods a try!
Drink Plenty of Water
Water helps to fill you up and keeps your body hydrated. It’s also important for proper digestion and detoxification. Aim for 8-10 glasses of water per day. If you struggle to hydrate during the day, try these tips for drinking more water.
Avoid Simple Carbs
Simple carbohydrates like white bread, white rice, and pastries can cause your blood sugar to spike and then crash, leaving you feeling hungry and craving more food. Instead, opt for complex carbs like whole grain breads, brown rice, and quinoa.
Get Enough Sleep
Sleep is important for overall health and well-being, and it can also impact your weight. When you’re well-rested, you’re more likely to make healthy choices and have the energy to exercise. Aim for 7-8 hours of sleep per night.
If getting great sleep is a struggle, explore these simple tips for getting better sleep at night.
Stress can lead to unhealthy habits like overeating or drinking, which can sabotage your weight loss efforts. If you’re feeling stressed, take some time for yourself to relax and rejuvenate. Try deep breathing exercises, yoga, or meditation.
These are my favorite yoga poses to do every day!
Making even small changes in your diet and lifestyle can lead to big results when it comes to reducing apron belly fat.
And, the same goes for other important aspects of your exercise routine. Don’t forget to focus on building muscle! You can get started with my favorite strength training moves for women over 50.
Don’t wait any longer, start using these exercises to get rid of apron belly today!