Apron belly is a source of discomfort, embarrassment, and even agony for most women because of how it affects their physical appearance.
But the good news is that apron belly can be eliminated through diet and exercise. In this post, we will be dealing with an important topic: exercises for apron belly. But first, let’s consider some causes of apron belly.
Causes of Apron Belly
Apron belly is caused majorly by:
- Weight gain
- And people who have lost a lot of weight.
As earlier mentioned, exercise is one of the best ways to remove apron belly and improve your physical appearance and your overall health.
Exercises For Apron Belly
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Below are tried and tested exercises that can help you burn fat not just in your abdominal region, but all over your body, and also improve your overall wellbeing.
To get the maximum result out of these exercises, you have to combine them with a healthy diet.
1. The plank
The plank looks easy but it isn’t an easy exercise. It works on your abs and stomach muscles and also tightens loose skin.
To do the plank exercise, you need to get down on all fours, push your legs all the way back and keep your toes pointed down. Put your forearms under your chest.
Breathe for a few moments before you begin. This is very important as it will ensure that your body has oxygen during the exercise.
Now, carefully push your upper body off the ground, much of your weight should be on your forearm. Make sure that your back is parallel to the ground and your weight is distributed evenly between your forearms and toes.
Stay in this position for at least 30 seconds. You shouldn’t strain and you should feel natural. From 30 seconds, you gradually increase the seconds until you can stay longer in that position.
2. Lunge twist
This exercise helps to tone the abs and lose the stomach apron.
Stand with your two feet hip width apart. Bend your knees and also bend your elbows by your hips. The angle at which you bend should be about 90 degrees.
Lunge your right foot forward and bend your left down as you lunge. Your left leg should be 45 degrees angle to the ground. Make sure your back is straight while you twist your upper body to the right.
Hold the pose for 10 seconds.
Move back to center and push your right foot to stand back up. Do this exercise 16 times on your right and 16 times on your left. Do this once a day.
This exercise quickly tones the abs. spread a mat or blanket on the floor for comfort and put a pillow under your head.
Lay on your back, bend your knees, and place your feet flat on the floor.
Breathe in slowly and put your hands behind your head. Lift your upper body at about 30 degrees off the ground as you breathe and bring your knees to your chest.
Pull it up as far as you can. Don’t be embarrassed if you can’t lift it all the way up, with time, you will be able to do so if you continue the exercise daily.
Hold this pose for 3 seconds and then lower your body. pause for 2 seconds before lifting your body again. Do 15 reps of this exercise each day.
Walking may sound basic and simple but it is one of the best exercises to lose weight and get rid of a hanging belly. It also ensures that you stay fit.
This easy cardio exercise can help you have a flat stomach and also help you shed off some extra kilos.
Take a brisk walk in your neighborhood either in the mornings or evenings. When you are going somewhere that’s a short distance, you can walk instead of using your car or bike.
Doing short walks daily will reduce fat around the belly and improve your general metabolism. One thing about walking is that you don’t need any equipment except a good pair of walking shoes.
If you are more of a water person than a land person, you still have a good way of eliminating that apron belly simply by swimming. This is another powerful cardio exercise that can get rid of apron belly.
Swimming makes sure that your muscles burn the extra fat that causes apron belly. It is not too late to start swimming, and if you are already swimming, do not stop.
Cycling helps you lose weight in your abdomen and waist. It also increases your heart rate. If you have a bike sitting somewhere in your home gathering dust, dust it off and put it to good use. And if you don’t have one, you can buy a good one.
Start commuting with your bike to nearby places and you will shed off the excess fat in no time.
If you want to burn fat and build lean muscles, squats are good exercises for that. If you are consistent in squatting, you will definitely see results in no time.
You won’t only burn fats in your belly but in your thighs also.
Squats are not difficult to do, it is one of those exercises for apron belly that you can do in the comfort of your home without going to the gym.
Apart from getting rid of an apron belly, squats can help you lift a sagging stomach also.
To squat, bend your hips back as if you are sitting on an invisible chair. Bend your knees as far down as you can with your chest lifted. Make sure your lower back is neutral.
Stand back to the starting position by pressing through your heels. Do this as many times as you can in a day.
8. Hanging leg scissors
This is another perfect exercise for apron belly. It works on your lower abs and to do this, you need a pull-up bar.
Hang from the bar using a shoulder-width, overhand grip to lift your right leg straight up. It should be as high as you can. Then lower it slowly as you lift your left leg simultaneously.
Alternate back and forth with each leg. Repeat this procedure as many times as you can.
If this is too difficult for you, you can bring your both knees in the air instead of your straight legs.
9. Heel touch
This exercise for apron belly is a calisthenics and pilates exercise that will help you get rid of belly fat.
Lay down with your back on the ground, bend your knees pointing it to the ceiling and place your arms by your side. Raise your shoulders slightly off the ground.
Rotate your right hand down to your right foot and back up using your abs. Do the same with your left hand.
Alternate and do as much as you can daily.
10. Jumping Jacks
When we hear of jumping jacks, our brains remember our primary school days. This is a simple but powerful exercise to get rid of apron belly.
Getting your heart rate up by doing some jumping jacks is a great way to burn belly fat. And most people are familiar with it.
To do jumping jacks, stand up straight with your legs together, place your arms down at your sides. Then bend your knees slightly and jump.
As you jump, you spread your legs shoulder width-apart and stretch your arms out and over your head as if you want to clap. Jump again and return your arms and legs to the starting position.
Do this as many times as you can daily.
11. Pendulum planks
Just like push-ups, you do pendulum planks facing down on the floor. This exercise works on your entire stomach, therefore it helps to get rid of apron belly.
To do pendulum planks; lay down facing the floor, place your feet together behind you and your hands shoulder width apart.
Push yourself up slowly, straighten your arms and form a straight back by tightening your core.
Hold this position and while holding it, lift your right foot and move your leg out to the right side as far as you can. Make sure your toes don’t touch the floor.
Move your legs back to the starting point and place your toes on the floor. Repeat the same with your left leg. Alternate between both legs and continue this exercise in a steady motion.
Do it as many times as you can daily.
Aerobic exercises use oxygen to fuel demands during exercise. If you are not a gym person, you can still get rid of apron belly by doing some high-intensity workout.
Aerobic exercises are simple, effective, and even fun. They make you sweat fast, the exercise touches every part of your body, and you will see results in a short time because it burns the maximum amount of calories.
13. Sit ups
This exercise targets the abs and helps to burn belly fat.
Place a mat on the floor and roll up a towel also. Place the towel under your lower back. Sit in a butterfly position and the soles of your feet should touch each other.
Lay on your back on the floor and inhale, as you exhale, brace your core and lift up your abs. Touch your feet and repeat. Make sure the soles of your feet are touching each other all through this exercise.
Do this as many times as you can.
14. Hip lifts
Lay down on your back on a mat and lift your legs up until your both legs are perpendicular with your torso.
Pull up your navel towards your spine and lift your hips a few inches off the floor. Lower the hips to the ground and restart the motion.
Plant your hands besides your torso all through this exercise and flex your feet towards your face. Do as many reps as you can daily.
15. Flutter kicks
Spread an exercise mat on the floor and lay on it facing up. Raise up your legs until they are straight up above your hips. Glue your lower back to the floor by bracing your abs.
Then lower your legs as far as you can while your lower back remains connected to the ground. Raise your feet an inch higher once you’ve found a challenging height.
Then start making small kicks up and down using your legs. Breathe in and out through your nose as you do the number of reps that you can daily.
16. Scissor kicks
Spread an exercise mat on the floor and lay on it with your back. Squeeze your abs as if you are dropping your belly button to the floor.
Slightly raise your legs while your lower back is still connected to the ground. Scissor your legs over each other alternatively (your right over your left, and your left over your right).
Continue doing this until you’ve completed your reps. Make sure you keep your toes pointed as you move.
Lay done on your back on an exercise mat and put your legs straight in front of you. Sit up, bring your knees towards your chest and touch your heels.
Then lower yourself and straighten your legs back to the floor. Do as many reps as you can daily.
Lay down on an exercise mat facing up and straighten your hands above your head. Breathe in and draw your belly button towards your spine.
As you breathe out, sit up and bring your straight legs to meet your outstretched arms. Lower yourself down and repeat.
Do as many reps as you can daily.
19. Leg lifts
Lay on a mat facing up and straighten out your legs in front of you. Glue your back to the floor and brace your core. Lift your legs a foot higher off the floor and maintain that position.
Then pulse your feet up and down. Each up-down you do is one rep. Do as many reps as you can daily.
20. Toe touches
Lay on a mat with your face towards the ceiling. Also point your feet towards the ceiling and crunch up. As you crunch up, try and touch your toes.
Lower yourself down and repeat the movement. Make sure you flex your toes towards your face to engage the muscles of your lower abs.
Do as many reps as you can daily.
You can get rid of apron belly using these exercises for apron belly but you have to combine it with a good diet so that you can see results in a short time.
This post has many exercises for apron belly, so choose the ones that are comfortable for you. Remember to do the exercises properly so as to avoid the risks of body pains and injuries.
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