Apron belly fat is the fat that hangs on the lower part of the belly where an apron would be worn. For some people, it is very discouraging and hard to deal with. It can make it hard to get pants to fit right. Sometimes pregnancy can cause this accumulation of fat or it can just be the result of many years of inactivity. In any case, there are ways to remove this fat from the lower belly. You just need to follow the right strategies, including some key exercises and dietary adjustments. The exercises have a specific focus on the lower abdominal muscles.
Clean up your diet. Before you can lose the fat, you need to lose the bad eating habits. Avoid foods that are deep fried, processed, refined and high in saturated fats. Eat lean meats, low-fat dairy, fruits, vegetables, nuts, seeds and beans. Also eliminate empty liquid calories like soda, alcohol and high-calorie coffee drinks.
Run for the hills. Do some cardiovascular exercise to burn some of your belly fat. Find a hill that is about one tenth of a mile long. Do a 10-to-15-minute warm-up and then go to the bottom of the hill. Sprint to the top and jog back down. Do a series of eight to 12 sprints and then finish with a 10-to-15-minute cool-down.
Do some scissor kicks. Lie on your back on a mat or rug. Lift your hips up and place your sacrum on them. This is the bottom bone in your vertebral column. Now lift your legs up together until they are about two feet in the air and perform a scissor action.
Get out the BOSU. A BOSU is a functional training tool that has a flat side and an inflated dome side. Flip the BOSU over so the flat side is up. Grab a hold of the edges and come into a plank position. Now alternate bringing your knees to your chest one at a time. Perform this motion like you are running in a horizontal plane.
Roll the ball. A jackknife is an exercise that is done on an exercise ball. To do them, place your feet on the top of the ball with your hands on the floor. Your body should be straight. Now roll the ball in towards your body by contracting your ab muscles. Bring your knees right up to your chest and then extend your legs back out again.
Do Swiss ball leg lifts. Find a stationary object, such as a pole, beam or weight bench. Place the ball about an arm's reach away from it and lie on it on your back. Grab the object and extend your legs straight out in front of you in the air. Lift them up until your hips are bent at about 90 degrees, then lower them back to the starting point.