The infamous “dad bod” has become a common term used to describe a physique characterized by a softer midsection and a lack of muscle tone. However, it’s never too late for dads to prioritize their health and fitness. What better way to start than by shedding the dad bod and developing a stronger, more defined core?
To shed the look and build your core, you can incorporate the following core exercises into your fitness routine:
1. Plank Variations
Planks are a fantastic exercise for engaging the entire core, including the abdominal muscles, obliques, and lower back muscles. There are many different types of plank exercises that you can do to target different muscles. Every kinds start with engagement of the core.
Begin with a basic forearm plank, ensuring your body forms a straight line from head to toe. Gradually progress to side planks, high planks, and planks with leg lifts. Challenge yourself to hold each variation for 30 seconds to 1 minute, focusing on maintaining proper form and engaging the core muscles throughout.
2. Bicycle Crunches
Bicycle crunches are a classic core exercise that targets the six-pack muscles and obliques, helping to sculpt the midsection.
To do bicycle crunches, lie on your back, bring your knees up to a 90-degree angle, and perform a cycling motion with your legs. Simultaneously twist your torso to bring your elbow to the opposite knee. Aim for 10-15 controlled repetitions per side, focusing on contracting the muscles with each twist.
If you’re just getting started in fitness and are struggling to coordinate the movement of this exercise, don’t worry! You’ll get smoother in the motions as you workout our and build better mastery of your muscles and body.
3. Russian Twists
Russian twists are excellent for strengthening the obliques and improving rotational stability.
Sit on the floor with your knees bent and feet elevated, lean back slightly, and twist your torso from side to side while holding a weight or medicine ball. Aim for 10-15 controlled twists per side, maintaining proper form and engaging the core throughout the movement.Â
If you’re more into band exercises, you can slightly change this exercise up by anchoring a band at a low point. Then, twist away from the anchor for extra resistance. In this variation, you won’t be able to alternate your twists, instead repeating multiple times in one direction, then switching sides.
4. Mountain Climbers
Mountain climbers not only engage the core but also provide a cardiovascular challenge. Exercises that combine cardio and endurance simultaneously can lead to quicker results in fat-burning and muscle tone.
Start in a high plank position (on your hands instead of your elbows) and alternate bringing your knees toward your chest in a running motion. Perform 20-30 seconds of mountain climbers, focusing on maintaining a stable core and avoiding excessive bouncing or sagging of the hips. Try to keep your pace consistent the entire time you repeat the movement. Avoid slowing down at the end or starting too fast or erratic.
5. Medicine Ball Slams
Medicine ball slams are a dynamic and powerful exercise that targets the entire core while also incorporating full-body explosiveness.
Standing with your legs shoulder-width, hold a medicine ball overhead, brace your core, and slam the ball down to the ground with force. Catch the ball on the bounce and repeat for 10-15 repetitions. Focus on engaging the core muscles throughout the movement and generating power from the core.
6. Hanging Leg Raises
Hanging leg raises target the lower abs and hip flexors, helping to strengthen the lower portion of the core.
To do this exercise, hang from a pull-up bar or use arm slings, and raise your legs up toward your chest while maintaining a controlled tempo. Aim for 10-15 repetitions, focusing on keeping the movement controlled and avoiding excessive swinging.
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Wrap It Up
Shedding the dad bod and developing a stronger, more defined midsection requires consistency, effort, and a combination of core exercises. By incorporating plank variations, bicycle crunches, Russian twists, mountain climbers, medicine ball slams, and hanging leg raises into your fitness routine, you’ll engage and strengthen the core muscles effectively.
Remember to pair these exercises with a well-rounded fitness regimen that includes cardiovascular workouts and full-body strength training. Additionally, maintaining a balanced and nutritious diet will contribute to overall fat loss and reveal the toned core beneath.
This Father’s Day, prioritize your health and fitness by embarking on a journey to shed the dad bod and reveal a stronger, more defined midsection. Stroops is helping you do this by offering 20% off sitewide during the week when you use the code “DAD20” at checkout.
Your commitment to these core exercises will not only enhance your physical appearance but also improve your posture, stability, and overall functional fitness. Let this be a stepping stone to a healthier and more confident version of yourself. Happy Father’s Day and happy training!
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