5 Bodyweight Workouts To Lose Your ‘Apron Belly’ | XpertsReviews.com

When it comes to reducing excess abdominal fat, especially stubborn lower belly fat, often referred to as an “apron belly,” bodyweight workouts are a powerful solution. As a personal trainer, I’ve seen first-hand how targeted movements combined with a consistent routine can help tone the core, boost metabolism and promote fat loss.

Bodyweight exercises engage multiple muscle groups, turning your body into its own gym. By focusing on movements that build core strength, improve posture, and increase your heart rate, you can create a sculpted midsection while losing fat. These workouts are especially effective because they can be done anywhere – no equipment needed.

Below, I’ve outlined five bodyweight workouts designed to lose your apron belly. Each workout includes three exercises that activate the abdominal muscles, improve fat burning and build total body strength.

The workouts

Workout 1: Core Strength Builder

This workout is designed to build a strong and stable core, essential for reducing abdominal fat and improving posture. By engaging your deep abdominal muscles and activating your entire midsection, these exercises promote better spinal alignment and help you achieve a flatter, more toned stomach.

The routine:

1. Plank-to-Knee Taps – 3 sets of 12 repetitions
2. Flutter Kicks – 3 sets of 20 kicks
3. Bicycle Crunches – 3 sets of 15 reps per side

1. Knee Plank Taps

1. Start in a high plank position with your hands under your shoulders and your body in a straight line.
2. Lower your right knee to tap the floor, then return to plank.
3. Alternate sides for the designated representatives.

2. Floating Kicks

1. Lie on your back with your hands under your hips and your legs extended.
2. Lift both legs slightly off the ground and wiggle them in a scissor-like motion.
3. Keep your body tight and avoid arching your back.

3. Bike crunches

1. Lie on your back with your hands behind your head.
2. Lift your shoulders and legs off the floor.
3. Bring your right elbow toward your left knee while straightening your right leg, then switch sides.

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Workout 2: Lower Belly Burner

Focusing on your lower abs, this workout specifically targets the hardest-to-reach areas of your core. These exercises are great for shedding stored fat in your lower belly and improving core control, while improving your body’s overall strength and endurance.

The routine:

1. Reverse crunches – 3 sets of 12 repetitions
2. Mountain climbers – 3 sets of 20 repetitions
3. Leg Raises – 3 sets of 12 repetitions

1. Reverse Crunches

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Lift your knees toward your chest while lifting your hips off the floor.
3. Lower slowly and repeat.

2. Mountaineers

1. Start in a high plank position.
2. Drive one knee toward your chest, then quickly switch legs in a running motion.
3. Keep your hips level and move as quickly as possible.

3. Leg lifts

1. Lie on your back with your hands under your hips and your legs extended.
2. Raise your legs toward the ceiling, keeping them straight.
3. Lower them slowly without touching the floor, then repeat.

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Workout 3: Fat Blasting Circuit

This workout combines high-intensity exercises with core-focused movements to burn calories while toning your abs. It’s a great way to increase your heart rate, burn fat, and keep your metabolism high long after your workout is over.

The routine:

1. Burpees – 3 sets of 10 repetitions
2. Side Plank Hip Dips – 3 sets of 10 reps per side
3. Jumping Jacks – 3 sets of 20 reps

1. Burpees

1. Start standing, then squat down and place your hands on the floor.
2. Return your feet to a plank position, then immediately return to the squat.
3. Explode upwards in a jump, then repeat.

2. Hip Dips with Side Planks

1. Lie on your side and prop yourself up on your forearm with your feet stacked.
2. Lower your hip toward the floor, then lift it up.
3. Complete all repetitions on one side before switching.

3. Jumping Jacks

1. Stand straight with your feet together and your arms at your sides.
2. Jump your feet while raising your arms above your head.
3. Return to the starting position and repeat.

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Workout 4: Total Shredder

This workout targets your entire core, with an emphasis on stability and endurance. It is designed to improve your posture, improve your balance and strengthen the muscles that support your spine while helping to reduce excess abdominal fat.

The routine:

1. Dead Bug – 3 sets of 12 reps
2. Plank Shoulder Taps – 3 sets of 10 reps per side
3. Scissor Kicks – 3 sets of 20 kicks

1. Dead insect

1. Lie on your back with your arms extended toward the ceiling and your knees bent 90 degrees.
2. Lower your right arm and left leg toward the floor while keeping your core tight.
3. Return to the starting position and switch sides.

2. Board shoulder taps

1. Start in a high plank position.
2. Lift one hand to tap the opposite shoulder, then switch sides.
3. Keep your hips stable and avoid twisting.

3. Scissor kicks

1. Lie on your back with your legs extended.
2. Lift one leg toward the ceiling while keeping the other close to the floor.
3. Switch legs in a scissor-like motion.

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Workout 5: High Intensity Core Blaster

This workout combines high-intensity cardio with core-specific movements to maximize fat loss and build lean muscle. It is perfect for removing the extra layer around your stomach while increasing your overall fitness and endurance.

The routine:

1. High knees – 3 sets of 20 reps
2. Spider Plank – 3 sets of 12 reps per side
3. V-Ups – 3 sets of 10 repetitions

1. High knees

1. Stand straight and push one knee toward your chest.
2. Quickly switch legs in a running motion.
3. Pump your arms for more intensity.

2. Spider board

1. Start in plank position.
2. Bring one knee to the outside of your elbow, then return to plank.
3. Alternate sides for the designated representatives.

3. V-Ups

1. Lie on your back with your arms above your head and your legs extended.
2. Simultaneously lift your upper body and legs to form a “V”.
3. Lower slowly and repeat.

Tyler Read, BSc, CPT