Get rid of a “dad’s body” with these floor exercises, says the trainer: Eat this, not that

Let’s get real: most of the kids are busy. Between work, housework and some even spend time, well, being a dad, many men over time end up having a “dad’s body”. A “dad’s body” is a general term for that midsection where men get fat in their bellies and lose some of the muscle mass and cardio they built prior to this stage of middle-aged life. To get rid of a dad’s body, you need to focus on nailing your diet, doing regular aerobic activity, and strength training consistently. The problem is that getting back to a fitness routine can be quite daunting and logistically difficult in terms of carving out time to hit the gym.

If you haven’t exercised in a while, you can start over with some basic bodyweight movements to get active and lose fat. Here are the absolute best ground exercises you can perform to rebuild your fitness levels and get rid of dad’s body. Take a look below, and then be sure to read The 6 Best Exercises For Strong, Toned Arms In 2022, says the trainer.

push-up exercise to get rid of dad's body
Tim Liu, CSCS

Take a plank position with your body in a completely straight line above the ground. Begin the movement with your feet together and your shoulders in line with your wrists. Keep your core tight and glutes squeezed and lowered under control until your chest touches the floor. So, stand up. Complete 3 sets of 10 to 15 repetitions.

Related: Accelerate Belly Fat Loss in Your 60s With These Floor Exercises, Trainer Says

how to do a bodyweight squat
Tim Liu, CSCS

Keep your torso straight and torso tight and sit on your heels and hips until they are parallel to the ground. Then, come back up, flexing your glutes and quads up high. Complete 15 reps.

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

Split squat
Tim Liu, CSCS

Begin this exercise in a staggered position: one foot should be in front and the other foot should be behind you with your toes planted firmly. Keep your chest high and torso tight and lower yourself until your back knee touches the ground. Drive through the heel of the front leg to go up. Do 10 repetitions on each leg.

reverse crunch exercise to get rid of a dad's body
Tim Liu, CSCS

Begin this movement by lying down with your lower back resting on the ground. Keep your core tight, lift your feet back towards your body and flex your abs strongly. Lower your legs slowly, keeping tension in your core before doing another repetition. Complete 10 to 15 repetitions.

side plank exercise to get rid of dad's body
Tim Liu, CSCS

Stand on the right side of your body with your legs extended and your feet stacked on top of each other. Put your right elbow under your wrist and press your weight onto your arm to keep yourself standing. Your shoulder should be in line with your elbow and wrist, and your forearm should be perpendicular to your body. Engage your core and lift your body off the mat so that your body forms a straight diagonal line. Keep your feet stacked on top of each other and place your left hand on your hip for stability. Hold for 30 seconds on each side.

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