5 Effective Strength Training Moves to Reduce Your “Apron Belly”
If you like to stay on top of your health and fitness game, there are a few things you need to know. For example, do you have a somewhat stubborn, saggy belly? If you’ve lost weight or gone through pregnancy, it’s very possible that you do. Listen, because we talked to an expert who came up with five top strength training exercises you can do to get rid of your “apron belly.” Yes, there’s a name for it—and you can totally take steps to work on that area.
What is an apron stomach?

Let’s learn exactly what an apron stomach – also known as a “panniculus” – is. We talked to Mike Bohl, MD, MPH, ALMwhich describes this condition as an extra layer of fat hanging over the waist from the abdomen.
“The two main reasons for 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 excess skin hangs down from the abdomen.”
How can strength training help you get rid of an apron stomach?

If you have an apron stomach, your first thought might be, “Okay, I’m going to exercise and lose weight in that area.” Unfortunately, it is not possible to focus weight loss on a specific area of your body – which is known as ‘spot reduction’. Instead, weight loss occurs throughout the body, not just in one area. Therefore, you cannot zone in on exercises specifically address an apron belly, but you Can lose body fat everywhere, incl your stomach.
“Exercise that causes you to burn more calories than you consume in a day will help you lose weight overall, which can eventually reduce an ‘apron belly,'” Dr. Bohl points out. “In some cases, an apron belly can disappear completely on its own after the fat is lost and the skin can retract. But in some cases, excess skin doesn’t retract, and an operation called a panniculectomy may be done to remove it.”
Since losing weight overall is important to shrinking your apron stomach, strength training exercises that burn the most calories are the most effective.
Dr. Bohl advises, “This can generally be done by training larger muscle groups or by training multiple muscle groups [simultaneously]. Cardio training can also facilitate weight loss, and it is important to follow a diet as well so that you [consume] fewer calories than you burn.”
Creating a calorie deficit is key here, along with consistency. You can reach your goal before you know it!
These are the best exercises to get rid of an apron stomach:
Here are the strength training exercises Dr. Bohl suggests adding to your routine. Doing them regularly will give many muscle groups a solid workout at the same time and can help you get rid of your apron stomach for good.
1. Push-ups

This classic exercise targets the upper body but also requires you to contract the muscles of your entire body.
- Start in a high plank with your hands under your shoulders. Keep your feet hip-width apart.
- Bring the belly button in and keep a tight core.
- Lower your chest to the ground so that they almost touch.
- Push off 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 a mission bar.
- Pull yourself up until your chin goes slightly over the bar.
- With control, lower until both arms are completely straight.
3. Squat

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.
- Pull your hips back, keep your chest high and lower into a squat until your thighs are parallel to the floor.
- Push into your heels to rise back up to standing.
4. Deadlift

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

When it comes to lunges, you can do so many variations, from forward lunges to jumping lunges to reverse lunges to side lunges.
- If you lunge forward, take one leg forward.
- Lower into a lunge and lower your back leg toward the floor.
- Be sure to maintain solid form and posture throughout this exercise.
- Push through the heel to stand back up.
- Bring your back leg forward to lunge to the other side.
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa