What is an apron belly and how can you get rid of it?

If you have excess skin and fat that hangs down from your stomach, you might not realize there’s a name for it: an apron belly. It’s known by other names like apron stomach or pannus stomach. No matter what you call it, apron belly might cause discomfort like chafing or lower back pain. It can also make you feel self-conscious, but it can happen to anyone after pregnancy or significant weight loss or gain. 

Keep reading to learn about what causes an apron belly and how to get rid of one. 

An apron belly, or pannus stomach, happens when extra fat and skin hang loosely over the lower abdomen. It gets its name because it resembles, well, an apron. 

Like “hormonal belly,” an apron belly isn’t an official health condition. You can have it even if you have a healthy diet and exercise routine. It can get confused with FUPA, or fatty upper pubic area, but the two aren’t the same. Apron belly is hanging fat and skin around the belly, while a FUPA is mostly fat and is on your pubic area. Pregnancy and weight loss are two of the most common reasons people have apron belly.

At its most severe, an apron stomach can hang down as low as the thighs. Known as panniculus morbidus, this condition is usually caused by extreme obesity — a body mass index (BMI) of 40 or more. This large abdominal overhang can affect lymph drainage and blood flow, and can limit your mobility. 

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Though your lifestyle, sex, age, and genetics can all play a role in body composition, there are usually only three direct causes of apron belly: 

• Pregnancy. During pregnancy, the skin on your abdomen gets stretched quickly and it doesn’t just snap back into place after giving birth. It’s common for postpartum individuals to have sagging skin and belly fat even months after delivery, which is why some people refer to it as “mother’s apron.” 

• A significant amount of weight loss. Sagging skin is common after rapid  weight loss, such as after bariatric surgery. It can also happen when taking GLP-1 medications like Wegovy orZepbound. While losing weight means you’ve lost fat, your skin can’t always keep up and, at times, it can stay overstretched even after the weight comes off. Research shows that the skin starts to tighten up in the abdomen about 6–12 months on average after you reach a steady body weight. The excess skin and tissue underneath may form an overhang or apron belly. 

• Obesity. Excess weight can cause fat to build up in the abdomen, which can start to hang down due to gravity.  

Apron belly can happen to a lot of people after having a baby, even when you regularly work out and eat healthy. There are a two primary reasons you can have an apron belly after giving birth:

• You’ve lost a lot of weight quickly: Birthing a baby is a lot of work. You’ve had an entire human come out of you (along with some other stuff) and that causes your abdomen to shrink quite quickly. All that stretched skin and loose tissue is completely normal, but it can leave you with an apron belly. 

• Diastasis recti might be to blame: This is a common pregnancy-related concern where the muscles of the abdominal wall separate because of the pressure from the uterus. Since these muscles are stretched out, it can make apron belly more obvious. 

Having an apron belly can pose some risks to your health. For instance, a heavy apron belly caused by obesity could cause lower back pain, which could eventually affect how you get around in everyday life and perform your usual activities. 

The folds of excess skin can also cause skin-on-skin friction, leading to skin problems such as:

• Skin infections, like cellulitis

• An inflamed skinfold rash called intertrigo

• Skin sores and ulcers

Apron belly can understandably affect you mentally and emotionally as well. Some people may not feel satisfied with their body’s physical appearance when dealing with apron belly and research suggests that poor body image is linked to depression. Being dissatisfied with your body can lead to a wide range of mental and emotional health problems like:

• Eating disorders

• Sleep issues

• Anxiety 

• Depression

Here are five helpful ways to prevent or decrease discomfort from skin-on-skin friction caused by apron belly:

1. Wash skin folds daily to prevent bacterial rashes and infections.

2. Dry damp skin folds completely with a soft towel or hair dryer after washing or sweating. 

3. Wear loose-fitting, breathable fabrics to reduce sweating, which can cause heat rash. Try to stay in cool, air-conditioned places and apply antiperspirant as needed.

4. Sprinkle absorbent powder on skinfolds to prevent sweat rashes. Be sure not to use  cornstarch if you have a fungal infection in the area, because it can make the infection worse.

5. Consider a barrier cream like triple paste — a cream containing aluminum acetate solution, zinc oxide, and petrolatum — to soothe irritation and reduce friction. Make sure you get the okay from your healthcare provider.

If you are already experiencing skin issues from apron belly, it’s important to consult a dermatologist or another healthcare provider before trying any of these treatments. If you have a skin infection, you may even need antibiotics.

Skin issues aren’t the only issues people with apron belly can face. For those who experience back pain associated with apron belly, abdominal support bands might help. However, their tight fit may also cause or worsen existing skin issues. Speak with your healthcare provider for advice on managing your back pain from apron belly. There might be exercises they recommend to decrease your discomfort.

Unfortunately, apron belly doesn’t usually go away on its own. Diet and exercise can help, but they don’t usually address the issue of excess skin. And you can’t target your weight loss to just your abdomen. 

That doesn’t mean there’s nothing you can do to address your apron belly, though. Healthy lifestyle changes like eating more nutritious foods and moving your body regularly can help improve your overall health, and eating a balanced diet can help ensure your skin has all the nutrients it needs. Cardio and strength training exercises can help you lose fat (including in the belly!), and strength training can tighten up muscles and improve your core strength, which could also help address your back pain. 

If lifestyle measures aren’t working, you can always discuss additional options like medical procedures and surgery with your healthcare provider. 

The best way to reduce or get rid of an apron belly depends on what is causing it. Here’s a closer look at a variety of tactics that might help you  address apron belly: 

Healthier diet

Improving your diet may help reduce an apron stomach if the issue is caused by excess belly fat. That’s because your food choices can make a difference in losing weight and body fat. Both of these can help improve an apron belly.

Some strategies for healthy weight loss and improving overall health include: 

• Eating fewer processed foods and sugars, which are linked to fat buildup deeper inside your abdomen. 

• Packing your plate with more nutrient-dense fruits and vegetables, especially those full of gut-healthy fiber, like raspberries, pears, broccoli, and carrots

• Eating more protein to help you feel more satisfied after meals, leading to less mindless snacking. Healthy lean proteins include beans, lentils, fish, and skinless chicken.

Regular exercise

While exercise in general is good for overall health, certain workouts can be especially helpful for weight loss, building and improving abdominal muscle tone, and reducing fat — all of which can help apron belly and even help decrease back pain associated with it. 

Aerobic activities can be helpful for losing weight and decreasing fat. One study found that doing at least 150 minutes of moderate to high intensity aerobic training like brisk walking or running can help reduce waist circumference and body fat. 

And then there are core-strengthening exercises, such as planks and squats, to help stabilize and tighten your abdominal muscles and decrease or prevent back pain. 

Weight loss medications

Losing weight can help improve apron belly if your apron belly is due to a  higher body weight. Depending on your lifestyle and other health conditions, your healthcare provider may recommend weight loss medications such as GLP-1s (glucagon-like peptide-1 receptor agonists) like Wegovy, which can help balance blood sugar and reduce appetite. 

Be cautious, though, because weight loss that is too rapid can actually contribute to increased appearance of apron belly. This happens if your weight loss happens more quickly than your skin is able to adjust. So make sure to work with your healthcare provider to ensure your weight loss is moderate and gradual over a period of time that gives your body enough time to adjust. 

Furthermore, if your apron belly is due to excess skin rather than excess fat, losing additional weight may not be too effective in reducing its appearance.

Radiofrequency

Radiofrequency is a non-surgerical skin tightening procedure that may help improve apron belly after pregnancy or weight loss. This procedure uses heat to stimulate collagen production, which helps firm and plump skin. 

Keep in mind that radiofrequency is not a magic bullet for loose skin. It helps improve skin elasticity and firmness, but it won’t shrink inches of excess hanging skin. Still, radiofrequency may be helpful if you have a mild apron belly and can sometimes be used alongside other strategies.

Cryolipolysis

Cryolipolysis, also known as fat freezing, is another procedure that could help improve apron belly caused by obesity or excess belly fat. This treatment can help reduce subcutaneous fat tissue in the abdomen — fatty tissue right under the skin. It works by freezing and killing fat cells in specific areas of the body. 

In one small study, more than 95% of people who had cryolipolysis reported improvements in belly fat 16 weeks after treatment. But it’s important to have realistic expectations. Cryolipolysis won’t completely get rid of an apron belly if you have obesity and might not be helpful if your apron belly is due to excess skin, but it may help get rid of small amounts of belly fat that remain under the skin after weight loss.

Hydration

Good hydration won't fix an apron belly on its own. But it can give you healthier, plumper, and more elastic-looking skin which could improve the appearance of your apron belly (and other parts of your body!). Staying hydrated involves:

• Drinking enough water

• Eating water-rich foods like watermelon and cucumber

• Moisturizing your skin with hydrating ingredients such as glycerin and hyaluronic acid

Abdominoplasty 

An abdominoplasty, aka a tummy tuck, is a type of plastic surgery that removes excess skin and fat and then tightens the abdominal muscles. It can be a highly effective way to get rid of apron belly from pregnancy or significant weight loss. 

Still, it’s considered a cosmetic procedure, so it’s rarely covered by insurance. It also has a higher risk of complications than non-surgical methods. While effective, abdominoplasty is a major surgery that typically requires at least two weeks of recovery.

Panniculectomy

A panniculectomy is plastic surgery that involves removing the pannus, or excess skin, from your lower abdomen. It’s similar to a tummy tuck, except that panniculectomies don’t tighten the abdominal muscles. 

This surgery is specifically done to treat apron belly and reduce the risk of related skin issues like rashes and ulcers. It may or may not be covered by insurance, depending on whether your healthcare provider documents other health conditions or reasons for the surgery.  

There are no official best exercises for an apron belly. However, a mix of aerobic and core-strengthening exercises may help you lose excess body weight and firm up your abdominal region. For instance, planks and Bulgarian squats help activate your abdominal muscles and can even help with back pain when done over time.

Some examples of good exercises that can help reduce apron belly include:

• Aerobic exercises: These include running, swimming, and cycling. 

• Planks: Lie on your stomach, bend your elbows and place your forearms on the floor. Push up so your body is straight and you’re resting on your toes (or knees) and forearms. Don’t let your hips sag. Hold your body straight and tighten your core for as long as you can. 

• Bulgarian squats: Place your back leg on a chair or bench behind you. Bend your front knee and lower your body down towards the floor. Keep your upper body upright. Your back knee should also lower towards the floor, going as low as you’re comfortable. Push back up and switch legs. 

• Mountain climbers: Start out in a plank position, and then bring one knee forward toward your chest. Switch legs and alternate your knees. Keep your core tight and don’t let your hips sag. 

Of course, check in with a healthcare provider before making drastic changes to your exercise routine and make sure you are cleared for exercise. When adding exercise to your routine, it can be helpful to start slow and increase the intensity and duration of your exercise over time. While some amount of discomfort (think: feeling the burn) can happen during physical activity, if you are experiencing pain while doing any of these exercises, stop and address the concern with your healthcare provider before resuming physical activity. You can always work with a personal trainer or physical therapist if you would like help introducing exercise into your routine.

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Apron belly is a common concern for people who have given birth, lost significant weight, and for those with obesity. It’s worth discussing with your healthcare provider if you have challenges related to an apron belly. Here are the key takeaways to keep in mind:

• Apron belly isn’t a medical diagnosis. Apron belly is a non-medical term that describes loose belly skin and fatty tissue that folds or hangs downward.

• There are three main reasons you might have an apron belly. Apron belly can be a result of pregnancy, significant weight loss, or obesity.

• Apron belly can cause physical and mental health concerns. Complications of apron belly can include body image issues and lower back pain. Skin infections or sores can happen if the skin is not properly cared for.

• Treatment for apron belly depends on the factors causing it. Lifestyle changes such as improving your diet and exercising regularly may help address overall body weight and some of your symptoms.

• Talk with a healthcare provider. For concerns regarding loose skin, excess fat, or overall body composition or body image, it may be helpful to seek personalized guidance from a healthcare provider.