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Get Rid Of A "Dad Bod" With These Floor Exercises, Trainer Says

These productive movements will help you get active, lose fat, and drop that dad bod.
FACT CHECKED BY Alexa Mellardo

Let's get real: Most guys are busy. Between work, chores, and some even spending time, well, being a dad, many men over time end up getting a "dad bod." A "dad bod" is a general term for that midsection where men gain fat in their belly and lose some of the muscle mass and cardio they've built prior to this middle-aged stage of life. In order to get rid of a dad bod, you need to focus on nailing your diet, getting in regular aerobic activity, and strength training consistently. The problem is that jumping back into a fitness routine can be pretty daunting and logistically difficult in terms of carving out time to go to the gym.

If you haven't exercised in a while, you can start back up again with some basic bodyweight movements to get active and lose fat. Here are the absolute best floor exercises you can perform to rebuild your fitness levels and get rid of a dad bod. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


pushup exercise to get rid of a dad bod
Tim Liu, C.S.C.S.

Assume a plank position with your body in a completely straight line above the ground. Start the movement with your feet together and shoulders in line with your wrists. Keep your core tight and glutes squeezed, and lower yourself under control until your chest touches the floor. Then, push yourself back up. Complete 3 sets of 10 to 15 reps.

Related: Speed Up Belly Fat Loss In Your 60s With These Floor Exercises, Trainer Says

Bodyweight Squat

how to do a bodyweight squat
Tim Liu, C.S.C.S.

Keep your torso upright and core tight, and sit back onto your heels and hips until they are parallel to the ground. Then, come back up, flexing your glutes and quads at the top. Complete 15 reps.

Related: Shrink Belly Fat Faster With These 5 Exercises, Trainer Says

Split Squat

Split Squat
Tim Liu, C.S.C.S.

Begin this exercise in a staggered stance—one foot should be in front, and your other foot should be behind you with your toes firmly planted. Keep your chest tall and core tight, and lower yourself until your back knee touches the ground. Drive through the heel of the front leg to come back up. Perform 10 reps for each leg.

Reverse Crunch

reverse crunches exercise to get rid of a dad bod
Tim Liu, C.S.C.S.

Start this movement by laying down with your lower back flat on the ground. Keep your core tight, raise your feet back towards your body, and flex your abs hard. Lower your legs slowly, maintaining tension in your core before performing another rep. Complete 10 to 15 reps.

Side Plank

side plank exercise to get rid of a dad bod
Tim Liu, C.S.C.S.

Position yourself on the right side of your body with your legs extended out and your feet stacked on top of each other. Place your right elbow underneath your wrist, and press your weight down into your arm to hold yourself up. Your shoulder should be in line with your elbow and wrist, and your forearm should be lying perpendicular to your body. Engage your core, and pull your body up off of the mat so that your body forms a diagonal straight line. Keep your feet stacked on each other, and place your left hand on your hip for stability. Hold for 30 seconds on each side.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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