If you like to stay on top of your shape and health, there are a few things you need to know. For example, do you have a somewhat stubborn and sagging abdominal area? If you have lost weight or are pregnant, this is very likely the case. Listen up, because we spoke to an expert who came up with five strength exercises you can do to get rid of your “apron belly.” Yes, there is a name for it and you can definitely take steps to work in this area.
What is an apron belly?

Let’s learn exactly what an apron belly, also known as a “panniculus,” is. We spoke with Mike Bohl, MD, MPH, ALMwhich describes this condition as an extra layer of fat that hangs above the waist from the belly.
“The two main causes of developing an apron belly are pregnancy and weight gain,” says Dr. Bohl. “Rapid weight loss can also cause a panniculus to form, because the skin may not retract as quickly as the fat was lost, so the excess skin hangs down from the abdomen.”
How can strength training help you get rid of an apron belly?


If you have an apron stomach, your first thought may be, “Okay, I’m going to exercise and lose weight in that area.” Unfortunately, it is not possible to target weight loss to a specific area of your body, which is called “spot reduction.” Instead, weight loss happens throughout your body, not just in one area. Therefore, you cannot concentrate on the exercises specifically aimed at an apron belly, but you can lose body fat everywhere, including your stomach.
“Exercise that causes you to burn more calories than you consume in a day will help you lose weight overall, which can potentially reduce an ‘apron belly,'” Dr. Bohl points out. “In some cases, an apron tummy may disappear completely on its own once the fat is lost and the skin is able to retract. However, in some cases the excess skin does not retract and a surgical procedure called an Panniculectomy can be performed to remove it.
Since losing weight in general is key to shrinking your apron belly, strength training exercises that burn the most calories are the most effective.
Dr. Bohl recommends: “This can usually be achieved by working larger muscle groups or working multiple muscle groups. [simultaneously]. Cardio exercises can also aid weight loss, and it’s also important to follow a diet to [consume] fewer calories than you burn. »
Creating a calorie deficit is key here, as is consistency. You can reach your goal before you know it!
Here are the best exercises to get rid of an apron stomach:
Here are the strength exercises Dr. Bohl suggests adding to your routine. Doing them regularly will give many muscle groups a solid workout simultaneously and can help you get rid of your apron belly for good.
1. Push-ups


This classic exercise targets your upper body but also requires contracting muscles throughout your body.
- Start in a high plank with your hands under your shoulders. Keep your feet hip-width apart.
- Draw your belly button in and maintain a tight core.
- Lower your chest toward the floor so that they are almost touching.
- Raise yourself away from the floor with your hands flat until your arms are straight.
2. Pull-ups


Pull-ups also target the upper body, including many muscles in the back and arms.
- Hold on to a pull-up bar.
- Raise yourself until your chin is slightly above the bar.
- With control, lower yourself until both arms are fully extended.
3. Squats


Squats, in addition to lunges and deadlifts, work the large muscles in your legs and glutes.
- Place your feet a little wider than hip-width apart.
- Lean your hips back, keep your chest high, and lower into a squat position until your thighs are parallel to the floor.
- Push through your heels to get back upright.
4. Deadlifts


There are different ways to perform deadlifts. You can work with a kettlebell, a barbell, or a set of dumbbells.
- Stand up straight with a dumbbell in each hand, palms facing inward.
- Keep your core tight and your spine neutral to establish some tension.
- Hinge your hips back and bring the dumbbells down your legs toward the floor.
- Once you reach the bottom of the movement, press through your feet to return to standing.
5. Lunges


When it comes to lunges, you can do many variations, from forward lunges and jump lunges to reverse lunges and side lunges.
- If you’re doing a forward lunge, bring one leg forward.
- Come down into a lunge by lowering your back leg toward the floor.
- Be sure to maintain strong form and posture throughout this exercise.
- Press through your heel to come up.
- Bring your back leg forward to lunge to the other side.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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