Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Not everyone is affected by it, but a large tummy causes many people to feel insecure.
An apron belly, also known as a pannus stomach, is when the lower stomach hangs over the waistline due to excess fat and/or skin (1).
For most people afflicted with this condition, surgery usually seems like the only option available to them. However, this doesn’t always have to be the case.
Learn what to try today to help you reduce or eliminate an excessively hanging belly.
Cardio and strength training exercises are the most effective methods for reducing excess abdominal fat. Despite the common misconception of spot reduction, targeted fat loss is impossible. Research suggests fat loss occurs throughout the body rather than in isolated areas (2).
To successfully reduce an apron belly, you should include cardiovascular and strength training exercises in your fitness regimen.
Studies have shown that cardio and strength training significantly reduce belly fat (3, 4, 5, 6, 7). While localized abdominal workouts can help strengthen core muscles, they should not be the sole focus of your exercise routine.
Learn how simple chair ab exercises can help strengthen your core muscles.
In most cases, an apron belly will not resolve without intervention.
The condition typically results from:
Without active measures like a balanced diet and regular physical activity, the fat and loose skin that cause the overhanging appearance won’t disappear.
Individuals with minimal excess skin and moderate fat accumulation can see improvements in overall weight management over time. However, non-surgical methods may not be sufficient for cases with significant loose skin.
Skin elasticity decreases with age, and the ability of the skin to retract after being stretched decreases.
Depending on the severity of the apron belly, exercise may improve the condition.
Increased physical activity helps with abdominal and general fat loss, which can help you achieve this goal. Working out may also help if your apron belly causes extra or loose skin.
Research also shows that exercise can increase muscle mass and improve:
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The best combination of exercises to get rid of an apron or hanging belly includes:
Here are specific examples of these workouts to get you started.
Please note that these work as apron belly exercises at home or the gym:
Jumping rope is an effective and accessible exercise for fat loss.
Research suggests it reduces waist circumference, body mass index (BMI), body weight, and body fat percentage while improving cardiovascular health.
Studies indicate that walking enhances cardiovascular fitness, reduces cardiometabolic risk, and improves body composition.
A 12-week walking program can decrease body weight, total body fat mass, and waist-to-hip ratio. Slow walking can be just as effective as fast walking for weight loss.
Running provides a more intense cardiovascular workout than walking, leading to greater weight and fat loss. Studies suggest that running improves body composition and reduces visceral fat.
Swimming is an excellent, low-impact exercise that promotes weight loss while preserving joint health. Research has demonstrated that swimming and other water aerobics improve body composition by reducing fat mass and increasing lean muscle mass.
Read more: Beginner Cardio Workout: The Ultimate Guide To Getting Started At Home Or The Gym
Strength training enhances muscle strength and size, boosts metabolism, and improves body composition.
Compound exercises, which engage multiple muscle groups simultaneously, are efficient for fat loss.
Recommended exercises include:
Although core exercises, or any other form, cannot lead to targeted fat loss in a specific spot, they strengthen abdominal muscles, which may improve muscular definition in that area.
Practical core exercise examples:
Leg Raises
Target Muscles: Lower abs, hip flexors
Instructions:
Tip: Place your hands under your lower back for support if needed.
Bicycle Crunches
Target Muscles: Upper abs, obliques
Instructions:
Tip: Avoid pulling on your neck; focus on using your core to lift your upper body.
Flutter Kicks
Target Muscles: Lower abs, hip flexors
Instructions:
Tip: The smaller and more controlled the kicks, the more effective the exercise.
Dead Bug
Target Muscles: Deep core muscles, lower abs
Instructions:
Tip: Move slowly and focus on stability rather than speed.
Toe Touches
Target Muscles: Upper abs
Instructions:
Tip: Keep your movements controlled and avoid using momentum.
Read more: Calisthenics Supersets: Effective Workouts to Build Strength and Endurance
Reducing an apron belly requires a multifaceted approach, including targeted weight management, muscle strengthening, skincare, and, in some cases, medical intervention.
While spot reduction is impossible, combining overall fat loss and core conditioning can help minimize its appearance and improve functional health.
The first step in reducing an apron belly is achieving a calorie deficit through a balanced diet and regular exercise.
A nutrient-dense, high-protein diet with adequate fiber can support weight loss by promoting satiety and preserving lean muscle mass.
Reducing processed foods, refined carbohydrates, and added sugars can help regulate insulin levels and prevent excess fat accumulation in the abdominal region.
Cardiovascular exercise (e.g., brisk walking, swimming, or cycling) and strength training can also enhance fat-burning and metabolic efficiency.
Compound movements like:
In cases where significant skin laxity is present after weight loss, you and your doctor may consider non-surgical and surgical options, such as skin-tightening treatments, like:
In cases of extreme skin excess, these may be the most effective solutions:
Individuals considering how to get rid of apron belly without surgery must first achieve and maintain a stable, healthy weight to optimize results and minimize surgical risks.
Additionally, seeking guidance from healthcare professionals, including registered dietitians, physical therapists, or bariatric specialists, can provide personalized strategies for sustainable weight management.
By adopting a comprehensive and consistent approach, individuals can work toward reducing an apron belly while improving their overall health and quality of life.
Maintain healthy calorie deficit habits and take 2-3 monthly progress photos to see your apron belly before and after exercise routines and positive life changes.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!
Pilates can help:
Learn how to use chair yoga to lose belly fat.
The healthiest way to reduce body fat percentage is to combine nutrient-dense eating, regular physical activity, and lifestyle modifications. A balanced diet rich in lean proteins, healthy fats, and fiber helps regulate appetite and metabolism. Regular exercise, including strength and cardiovascular training, supports fat loss and muscle retention. Additionally, prioritizing adequate sleep, stress management, and hydration helps optimize hormonal balance and metabolism, promoting sustainable fat loss. While fat loss is primarily driven by a caloric deficit, making it possible to lose weight (and an apron belly) through diet alone, exercise plays a crucial role in maintaining and increasing muscle mass, improving metabolism, and improving overall body composition. If an individual loses significant weight without exercise, they may be at an increased risk of developing excess skin and reduced muscle definition. For optimal results, combine healthy eating, physical activity, and possible medical interventions (if excess skin remains). Walking is a practical, low-impact exercise that helps create a calorie deficit, leading to fat loss in the abdominal area. Regular brisk walking can improve cardiovascular health, boost metabolism, and contribute to a gradual reduction in body fat, which may help minimize the pannus over time. For best results, combine walking with strength training, core exercises, a healthy diet, and other positive lifestyle factors to enhance overall body composition. As mentioned in the previous question, cycling can also help improve body composition for many reasons. However, diet and other lifestyle factors are just as (or more) important than exercise for overall fat reduction and health.Frequently Asked Questions
Can a flabby tummy be toned?
Can I get rid of an apron belly without exercise?
Does walking help an apron belly?
Is cycling good for apron belly?
An overhanging belly can cause anxiety, discomfort, and insecurity. Apron belly exercises are a good way to naturally eliminate or reduce this appearance, which may help you feel more comfortable in your body and appearance.
Consult with your doctor about the best path forward for your circumstances.
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