The term “apron belly” fat describes the excess fat or skin in the lower abdominal area that droops over the pelvis. This condition might arise from significant weight changes, aging, pregnancy, or genetics, and it can be quite challenging to manage. It often leads to skin irritation and discomfort. To help flatten, tone, and strengthen this part of the body, we consulted Steve Stonehouse, NASM-CPT, who is the VP of education for Body Fit Training. He suggests a three-exercise ab routine that can be easily integrated into your regular fitness schedule.

“Exercises that concentrate on your core—which includes the abs, hip flexors, obliques, glutes, and more—are essential for shaping and defining your midsection,” Steve notes. “While cardio exercises like running or cycling are most effective for burning belly fat, incorporating strength training can also aid in fat reduction by building lean muscle mass and enhancing your metabolism.”

Steve outlines his top three-move ab workout, which is low-impact and safe. These exercises can be performed every other day and are perfect for incorporating into the final five to 10 minutes of your fitness routine.

3-Move Ab Workout To Shrink Apron Belly Fast

Bicycles

“This move is great for sculpting your abs and obliques,” Steve points out.

1. Lie flat on your back, gently supporting your head with your hands.
2. Lift your legs with bent knees.
3. Lift your shoulders off the floor.
4. Bring your left knee in toward your right elbow, extending your right leg.
5. Repeat on the other side and continue to alternate as you feel the burn in your core.

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Hanging Leg Raises

“This move is good for training the lower abs, and you get the bonus work for your shoulders and grip strength to hold onto the bar,” Steve explains.6254a4d1642c605c54bf1cab17d50f1e

1. Hang onto a pull-up bar with both hands.
2. Lift your knees toward your chest to engage your lower abs and hip flexors.
3. Lower your knees.
4. To increase the intensity, hold a weight with your feet.

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Traditional Plank

“Planks are great full-body moves—and of course, low-impact. The longer you hold the plank, the more you’re going to feel the burn in your belly,” Steve notes.

1. ​​Lie flat on your stomach.
2. Place your hands below your shoulders or rise onto your forearms.
3. Your body should form a straight line from your head to your feet.

Alexa Mellardo