image of apron belly

How To Get Rid Of Apron Belly (Practical Tips!)

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Change is the only constant thing in life. At times, one could be prepared for some of these changes, whereas others come unexpectedly. One of the changes that occur in women is the apron belly and this is common when a woman has had children or very plus size.

Pin Image of Apron Belly

The Belly

The belly is that part of the body containing all the structures that are between the pelvis (also referred to as the abdomen) and the chest. The diaphragm is the powerful muscle that separates the chest and abdomen.

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The belly contains several organs which include the kidneys, pancreas, stomach, small intestine, bladder, appendix, and gallbladder.

What is Apron Belly

Have you noticed an additional belly flap of skin hanging from your abdomen that resembles an apron?

An apron belly can be described as the result occurring from the expansion of the belly and fat that surround the internal organs causing abdominal skin stretches.

It is also referred to as the mother’s apron or pannus stomach.

Apron belly can cause great discomfort hence it is advisable to ensure that your stomach apron is always clean to avoid skin challenges associated with dampness in that area. Some of these skin challenges are skin ulcers, heat rashes, and skin tags.

Apron belly can rob a woman of the quality of life that she once enjoyed because it totally changes the outlook of the body and can have a negative effect on her self confidence.

If you have an apron belly; know that you’re not alone! A lot of women do. Also, don’t beat yourself up about it especially if it was as a result of childbirth. You brought life to the earth, you should be proud. 

Hang in there! In a short while, you will know everything about apron belly and how it can be successfully handled.

Photo of a belly

How Does Apron Belly Look Like?

As the name implies, it is usually an apron-like flap of tissue in front of your intestines beneath your abdominal muscles that fall out.

The different types of belly range from reaching the edge of the pubic area up to the upper thighs but sometimes it may reach the edge of a person’s knees.

What Causes Apron Belly?

The causes of apron belly include but are not limited to significant weight loss or gain, very large people, women who have had many children, and lifestyle.

Note that persons who are slim or have never had a child can have an apron belly.

Who Can Have Apron Belly?

Although it is more common in women and men who have experienced some significant changes in their weight, others who haven’t can also develop it.

Problems Associated With Apron Belly

Several problems are associated with an apron hanging belly. These include but not limited to;

  • Type 2 diabetes
  • Risk of cancer
  • Reduces self-esteem
  • Pains
  • Bulges that can be seen through the clothes

How To Get Rid Of Apron Belly

The problems associated with this type of belly may look or sound scary, but don’t let it bother you. Instead, figuring out what to do to eliminate it should be your concern.

If you intend to either reduce or eliminate it, you have the option of doing so by losing weight through eating well, regular exercise, or surgical and non-surgical treatments.

The following tips would help you reduce or eliminate apron belly;

Healthy Living

Make a deliberate decision to be committed to a healthy lifestyle which means you must consume foods that are rich in calories, exercise your body regularly and possibly sign up for projects that will keep you focused just like the FM30X (Fit Mother Project 30X).

Avoid sugary and fried foods such as hot dogs, bacon, deli meat, white bread, sweets, and other refined grains. Reducing your consumption of fried foods can reduce the chances of having certain types of cancer.

Increase your consumption rate of non-starchy vegetables such as cauliflower, cucumbers, leafy greens, zucchini, mushrooms, tomatoes, and celery. Also, protein foods like seitan, legumes, milk, eggs, seafood, un-breaded chicken, fish, cottage cheese, seitan, protein shakes, and turkey are ideal.

Choose nuts, seeds, nut butter, hummus, or olive oil at every meal. Pick wild-rice, quinoa, brown rice, oatmeal instead of refined grains.

Let your diet contain 50percent of fiber-rich starches, heart-healthy fats, and protein foods while the other part should be non-starchy vegetables.


Improving cardiovascular exercise is one of the ways to minimize calories to lose weight which in turn reduces belly size in both men and women. Engage in activities such as jogging at 5 miles per hour which can help to burn-off up to 335 calories within thirty minutes.

You can try out other aerobic workouts such as climbing, cycling, rope jumping, swimming, rowing, and stair climbing within 50minutes daily.

Strength Training

This is one of the effective ways to tighten up while working to reduce body fat. Aim at working on every major muscle group at least twice a week to reduce apron belly.

Work on your arms, calves, back, legs, glutes, chest, and shoulders. Make use of exercise bands, weights, or any other body resistance that is available to you. In case you don’t have the equipment to use, you may consider squats, push-ups, chair triceps clips, or lunges. 

Increase Your Water Intake

Taking enough fluids can help to tighten your midsection and reduce your weight. This makes increased water intake also a great way of reducing apron belly. Take a minimum of two cups of water each morning, two cups before every meal (this will control your calories better).

In a nutshell, men should target at least 16 cups of water daily while women should consume 12cups. 

Asides from water, you can also take fruit chunks, lemon, or flavor water that contains a little bit of undiluted fruit juice.

Abdominal Exercises

Photo of a lady working out

If you carry out this activity daily, it will help to shrink your stomach and midsection. Ensure to do this at least five days every week and you may consider some of these tummy-tightening exercises which will tone up and tighten your waistline. They include;

  • Plank jacks
  • Plank holds
  • Side planks
  • Bicycle crunches
  • Leg raises
  • Plank rows
  • Shoulder touch planks
  • Sit-ups
  • Russian twists
  • Traditional crunches

Sleep More

Research shows that when a person sleeps less than six hours daily, it can cause abdominal obesity. Hence, having enough sleep is one of the best avenues for controlling your appetite and maximizing your energy levels. This makes it easy for you to effectively carry out your regular exercise hence reducing your abdominal fat.

Target between 7 to 8 hours of sleep and also maintain the same bedtime. Avoid sleeping in a noisy environment. Avoid alcohol, caffeine before going to bed. Never go to bed hungry or very full and avoid smoking.

Where you are finding it difficult to sleep, avoid sleeping medicines instead use natural sleeping aids, or see your doctor.

Eliminate Alcohol Intake 

Alcohol is capable of frustrating your efforts towards getting rid of ab because it has no health benefits instead it increases your calorie intake and the chances of having certain types of cancer.

Try to give up on alcohol totally or better still you can take very little in case you are finding it difficult to get rid of it.

Avoid Stress

Stress can be a cause of increased weight and abdominal obesity. It can also negate your efforts in trying to reduce weight.

For you to get rid of stress, the following stress-relieve strategies can be employed;

  • Meditation
  • Yoga
  • Massage
  • Outdoor walks
  • Hanging out with family and friends
  • Deliberately reducing your workload

How To Get Rid Of Apron Belly Outside Surgery

If you have all of the above-listed alternatives and you are not seeing results, you may want to speak to an aesthetic to present to you non-surgical options that may be perfect for you.

There are non-surgical options aside from those listed above that can eradicate fat cells in the abdominal area.

These non-surgical options include; being physically active, eating the right diets, regular exercises, and hormonal balancing.

Surgical Procedures

In a situation where a severe case of apron belly is involved, surgical procedures are the perfect way to eliminate it.

If you are having sagging skin because you have been pregnant, you may want to discuss with a plastic surgeon about the options available to you.

Plastic surgeons put you to sleep with the aid of anesthesia so that no pain is felt during the whole process. An incision is made while excess fat and skin are cut off, leaving your belly flat and tight after the incision has been made.

Where you have had diastasis recti (this condition is common during pregnancy which makes the abdominal muscles detach), the surgeon re-attaches the separated muscles while also removing excess fat & skin giving you a perfect flat midsection.

Suitable Attires To Cover Your Apron Belly

Photo of a lady on pleated skirt

Wrap Dresses – These fit and flatter up top and skim over the belly area. With a big bust, a deep V neckline is fine. It also works well with a small bust.

Bold prints – It helps to hide and camouflage several things which also includes disguising the tummy.

Pleated dresses – This would skim and not cling around the belly area. A vertical line that will draw the eye line and elongate the body is created.

Sleeve detail – Helps to move the eye upwards through the detailed or puffed sleeves

Trapeze dresses – This also is suitable because it does not cling to the body.

Empire line – With the empire waistline, the other part of the dress comes with a floaty A-line fit that skims over the belly area.

However, it is good to note that these attires are not an alternative to getting rid of your pannus stomach, but it will surely help to hide it while you are working on other options that have been provided.


Having an apron belly is not the end of the world because it can be controlled or even eradicated.

Therefore, with the right solutions, you are guaranteed of living above every discomfort and will be able to have your confidence back!

However, you should visit your health care providers to be sure there are no other underlying health challenges. They will be able to give professional advice on the best approach to use.

Lily & The MBH Team
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