Many of my clients are dads who want to work with me to get rid of their dreaded dad bod. I totally get it—it’s easy to prioritize your routine, and your healthy habits fall by the wayside. But rest assured, I’ve got your back with this ultimate dad bod workout that will get your abs back in shape.

Dad bod means a guy who is a. Beer belly Hanging above. He’s not lean but he’s not necessarily overweight, either Men’s health. Before working with me, these clients carried a lot Fat around their stomach And they didn’t have the skills they had before the parent came.

The best way Remove the father bod It is by improving your diet and making it a priority Strength training In your workout. This is important because resistance training builds and maintains lean muscle, and burns more calories than other forms of exercise such as cardio. I recommend that most dads start with full body exercises because they target multiple muscle groups. Plus, it’s easier to make progress when you’re stimulating your body more frequently. So let’s get started!

Focus mostly on combo moves in each of your moves, as they are the biggest bang for your buck. If you have a dad bod and are ready to get your abs in shape, here are the dad bod workouts you should do. Complete the following 3 to 4 sets.

Barbell front squat for quick weight loss
Tim Liu, C.S.S

To perform the Barbell Front Squat, position yourself under the bar so that the front rests on your shoulders. Place your fingers on the bar outside of your shoulders and bring your elbows forward so that they point in front of you. Lift the barbell off the rack, take a step back, and sit back on your heels, lowering yourself to a position where your thighs are parallel to the floor. To finish, drive up through your heels and hips, flexing your quads and glutes. Perform 3 to 4 sets of 6 to 8 repetitions.

Related: Get rid of your stomach with this abdominal exercise

Dumbbell bench press
Tim Liu, C.S.S

Begin the dumbbell bench press by lying on an incline bench with a dumbbell in each hand. Extend your arms fully and hold them straight up. Pull the shoulder blades back and down into the bench as you lower the weights to your chest. Get a strong chest stretch at the bottom, then press the weights back up to the starting position, squeezing your triceps and upper pecs at the top. Complete 3 to 4 sets of 8 to 10 repetitions.

Related: The #1 floor exercise for reducing belly fat and anti-aging, says the trainer

A rowing exercise routine designed to lead an incredibly healthy lifestyle
Tim Liu, C.S.S

For this next movement, hold the attachment on the seated row machine, and place your foot firmly on the footrest. Pull the handle, then straighten your legs. Keep your chest tall, and drive your elbows back into your hips, squeezing your back and lats hard to finish. Before doing another rep, straighten your arms and squeeze them well past your shoulder blades. Complete 3 to 4 sets of 10 to 12 repetitions.

To get rid of a big belly for good, go up with a dumbbell
Tim Liu, C.S.S

It’s time for the final workout in this dad bod workout. Start by holding dumbbells and placing your feet on a bench or hard surface. Make sure your chest stays tall and your core is tight as you bring your front foot into the heel and lift up. At the top of the movement, curl your quads, then brace yourself before doing another rep. Do 3 to 4 sets of 10 repetitions on each leg.

Tim Liu, C.S.S

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

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