Get rid of your apron with these 5 strength exercises

If you want 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 slightly stubborn, saggy abdominal area? If you have lost weight or have gone through pregnancy, it is 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 is a name for it, and you can take steps to work in that area.

Continue reading to learn more, and then, don’t miss Get rid of stuck belly fat with this cardio and strength workout.

What is an apron belly?


We know exactly what an apron belly is, also known as panniculus. Eat this, not that! was talking with Mike Bohl, MD, MPH, ALMa member of our Board of Medical Experts and a certified personal trainer and nutritional coach who helped develop the The program of the body to Ro. Dr. Bohl describes this condition as an extra layer of fat that hangs over the waist from the belly.

“The two main causes of the development of an apron belly are pregnancy and weight gain. Rapid weight loss can also cause a panniculus to form, because the skin cannot recover as quickly as the fat is lost , because the excess skin hangs from the abdomen.” explains Dr. Bohl.

How can strength training help get rid of an apron belly?

If you have an apron belly, your first thought may be, well, I’ll exercise and lose weight in that area. Unfortunately, it is not possible to target weight loss in a specific area of ​​your body, which is known as “spot reduction”. What happens instead is weight loss throughout your body, not just in one particular area. Therefore, you can not zone in the exercises to specifically face an apron belly, but you can lose body fat all over, including your belly.

“Exercises that burn more calories than you consume in a day will help you lose weight in general, and this can eventually reduce an “apron belly”. In some cases, an apron belly may be able to go by itself after the fat is lost and the skin is able to recover, but in some cases, the excess skin does not retract, and a surgery called a panniculectomy can be done to remove it, “Dr. Bohl indicates

Since it is essential to lose weight in general, if you want to reduce your belly of the apron, it is more effective to do strength training exercises, choosing those that burn the highest number of calories.

Dr. Bowl recommends: “This can be done in general to work larger muscle groups or by working several muscle groups at the same time. Doing cardio exercise can also facilitate weight loss, and it is important to follow a diet even for be. consuming fewer calories than you burn.”

Creating a caloric deficit is key here, along with consistency. You may reach your goal before you know it!

RELATED: 7 Top-Recommended Compound Exercises To Melt Belly Fat

These are the best exercises to get rid of a jowl belly.

fitness woman doing squats outdoors in sun

Here are the strength training exercises Dr. Bohl suggests adding to your routine. Doing it regularly will give several muscle groups a solid workout at the same time, and can help you get rid of your coat for good.

1. Pushups

This classic exercise targets the upper body, but also requires you to contract muscles throughout your body. According to the NASM, To set up for pushups, you start with your hands just outside the distance of your shoulder at the level of your chest. Keep your feet hip width apart. Bring your belly button in and keep a tight core. Then, lower your body to the ground so that it is almost touching. With your hands flat, push off the floor until your arms are straight.

2. Pull-ups

Pull-ups also target the upper body, including many muscles in your back and arms. To install, hold on to a pull-up bar. Pull yourself up until your chin is slightly above the bar. Then, with control, go down until both arms are totally straight.

3. Squats

Squats, in addition to lunges and deadlifts, really work the big muscles in your legs and your glutes. To set up, place your feet a little wider than hip distance. Hing your hips back, keep your chest high, and descend into a squat until your thighs are parallel to the floor. Then, push into your heels to return to standing.

4. Deadlifts

There are many ways to do deadlifts. You can work out with a kettlebell, barbell, or set of dumbbells. If you opt for handlebars, PureGym He instructs to have one in each hand, making sure that your palms face in. Keep your core tight and your spine neutral to establish some tension. Then, kick your hips back, and bring the dumbbells in your legs toward the floor. Once you reach the bottom of the movement, push your feet back to standing.

5. Lungs

Last, but not least, it’s time to wrap up these exercises to cool the belly of the apron with lunges. When it comes to lunges, there are so many variations you can do, from forward lunges to jumping lunges to reverse lunges to side lunges.

If you’re doing a forward lunge, bring one leg forward and lower into a lunge, lowering the back leg toward the floor. Be sure to maintain solid form and posture throughout this exercise. Press through your heel to rise. Then, bring your back leg forward to complete a lunge on your other side.

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