A panniculus, also known as an apron belly, is a fold of extra skin and fatty tissue that hangs from your lower abdominal region. It can develop after losing—or gaining—a significant amount of weight or during post-pregnancy. It happens when the skin and internal tissue stretch out, and the skin loses some of elasticity necessary for it to return to the way it originally was.This extra sagging skin can hold moisture, which may lead to infections.

We spoke with Jacob Siwicki, founder and head coach of Siwicki Fitness, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, and are here with five morning exercises that can help strengthen and define your lower abdomen faster than 30 minutes of cardio after 55.

“Exercise can strengthen the abdominal wall. It can rebuild muscle. It can improve posture and help change your overall body composition. Stronger glutes and a stronger deep core can also improve how your ribs and pelvis line up. That can make the stomach look more supported,” Siwicki tells us. “What exercise can’t do is choose where fat comes off. It also can’t remove excess loose skin. An apron belly may include body fat and stretched skin—this is especially common after pregnancy or major weight loss.”

Focusing on strength-training workouts can help improve the muscles underneath your abdomen, and overall fat loss can decrease some of the fat stored in that area of the body.

“These exercises can make you stronger. They can improve your posture. They can support a healthier body composition. The visual change will be different for everybody,” Siwicki explains.

Dead Bugs

1. Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
2. Press your back into the mat and engage your core.
3. Lower one arm and the opposite leg with control.
4. Return to the start position.
5. Continue to alternate, completing 8 to 12 reps.

​RELATED: 5 Core Moves That Burn Belly Fat Faster Than Crunches

Bird Dog

1. Start on all fours in a quadruped position.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the start position.
4. Switch sides and continue to alternate.
5. Perform 8 to 12 reps.

RELATED: This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50

Glute Bridges

1. Begin by lying flat on your back with bent knees and feet hip-width apart on the mat.
2. Place your arms at your sides with palms pressing into the surface.
3. Press through your heels to lift your hips until your body forms a straight line from head to heels.
4. Squeeze your buttocks, holding at the top for 2 to 3 seconds.
5. Lower your hips back to the start position.
6. Perform 8 to 12 reps.

RELATED: The 8 Best Exercises To Melt Belly Fat

Suitcase Carry

1. Begin standing tall, holding a dumbbell at your side.
2. Walk straight for 20 to 30 seconds without allowing your loaded shoulder to dip down.
3. Repeat on the other side.

RELATED: 5 Best Low-Impact Exercises To Melt Belly Fat After 55

Goblet Squats

1. ​​Stand tall with your feet slightly wider than shoulder-width.
2. Grasp a dumbbell with both hands, and hold the weight in front of your chest with your elbows pointing down and tucked in.
3. Hinge at the hips and bend your knees to squat, keeping the weight in place.
4. Squat as far as you can with a straight back.
5. Push through your heels to return to the starting position.
6. Perform 8 to 12 reps.

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