There are so many people out there who are insecure about their bellies, as it’s one of the most common places to carry a lot of fat.
Belly fat can present itself in a lot of different ways, to the point that there are even names for belly shapes. One of the more common shapes that a lot of people tend to complain about is the ‘apron belly,’ which is used to describe when belly fat causes your skin to hang off your lower abdomen. Apron fat sort of falls under the umbrella of lower belly fat, and can be brought on by all kinds of things, from weight gain to weight loss to pregnancy. If you’re worried about getting rid of your apron belly, you don’t have to join a fancy gym to do so. One fitness content creator, Sara Cervantes, made a video about the five exercises she did at home to “shrink her apron belly” over time and undergo an impressive transformation. Read more about them below.
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1. Standing Marches
This is one of the easiest workouts you can do at home to experience effective fat loss, as it doesn't even require getting on the floor or using some kind of mat. All you need are hand weights or dumbbells of your choice, and your own two feet.
You begin by standing tall with your feet hip-width apart and arms at your sides. Then, while engaging your core, you lift your right knee to hip height while bringing your left arm forward, going in a marching motion. Next, lower your leg and repeat on the opposite side, lifting your left knee and swinging your right arm. Continue alternating sides in a controlled, rhythmic motion for 45 seconds, as suggested by Sara, who does three sets of 15 marches in a workout. It's a great exercise for practicing balance and coordination.
2. In & Outs
Ready for a workout that's sure to get your abs engaged and working harder? Then you need to try In & Outs, another go-to, apron-belly shedding exercise for Sara. For this one, you will need some kind of yoga mat, or you can do it on some fluffy carpet.
You start seated on the floor or an exercise mat with your hands resting behind you for support and your legs extended straight in front of you. Then, lean back slightly and lift your feet a few inches off the ground, engaging your core. Bend your knees and pull them in toward your chest, then extend your legs back out without letting your heels touch the floor. You have to continue pulling your knees in and pushing them out in a controlled motion 20 times for three sets. Remember to keep your core tight and your upper body stable to maximize the ab engagement.
3. Single Leg Raises
This is another super exercise you can do on a yoga mat or carpet, and it acts as a basic pilates exercise that can strengthen your core and get you feeling more confident with your mid-section. It's also nice and low-impact for anyone worried about their joints. You simply lie flat on your back with your legs extended and arms resting at your sides.
Keep one leg straight on the floor while slowly lifting the other leg up toward the ceiling, keeping it straight and your core engaged. Raise the leg until it's at about a 45- to 90-degree angle, then lower it back down with control without letting it touch the ground. Sara will do three sets of 20 leg raises in a workout.
4. Crunches
This is a classic exercise that's a classic for a reason - it works! This old-school move targets the upper abdominal muscles and helps strengthen your core without the need for any equipment. By lifting your shoulders off the ground and engaging your midsection, crunches can help build muscle definition and improve posture over time. They're also easy to modify if needed, making them a go-to for beginners and exercise enthusiasts. If you're looking for a quick, effective way to tone your abs at home and let go of your apron belly, these are a wise choice.
Instead of counting her crunches, Sara will do them for one minute, and repeat them for three sets in a workout.
5. Planks
Yeah, yeah, we all know planks aren't very fun. They require stillness, therefore requiring you to focus on how not-fun the exercise is. However, planks are incredible for helping your core, back, arms, and more. They can also help you improve your balance, and can be done from virtually anywhere, as long as you have a clean, smooth floor.
The key to a successful plank is to keep your form tight, with your elbows directly under your shoulders, core pulled in, hips level, and no arching in the back. In her video, Sara doesn't specify how long she does her planks, but it seems like she does them for as long as she can, pushing herself a little further each time.
Which one of these exercises would you try first?
