When men become more sedentary, they tend to gain fat around the belly and chest area, which can result in a “dad bod.” If you want to lose fat, tone up, and get rid of a dad bod for good, you have to not only eat a healthy diet, but also exercise properly. If you don’t know where to begin, we have the most effective exercises to tone that dad bod real fast.
Besides getting in regular cardio, you need to strength train consistently, at least 2 to 3 times per week. When choosing your weight training exercises, you want to select compound movements, which incorporate multiple muscle groups at the same time. This helps you burn more calories, recruit more muscle fibers, and reach your fitness goals in no time.
Want to get back into a workout routine? I recommend starting off with full-body workouts. Here’s a sample session with the most effective strength exercises that will help you burn fat and get rid of a dad bod. Read on to learn more, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Dumbbell Front Squat
Begin this exercise by holding a pair of dumbbells up to your shoulders. Keep your core tight, push your hips back, and squat down until your quads are parallel to the ground. Then, drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Perform 3 to 4 sets of 10 reps.
Position yourself parallel to a bench so that one hand and knee are firmly planted on the surface for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, begin the motion by pulling the dumbbell up towards your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Perform 3 to 4 sets of 10 to 12 reps on each arm.
Incline Dumbbell Bench Press
Lay down flat on an incline bench, holding a pair of dumbbells. Position them straight up above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights down toward your chest. Get a good chest stretch in, then press the weights back up to the starting position, squeezing your pecs and triceps at the top. Perform 3 to 4 sets of 8 to 10 reps.
Dumbbell Walking Lunges
Start this exercise with a dumbbell in each hand. Step forward with one leg, and firmly plant your foot. Then, lower yourself under control until your back knee gently touches the floor. Walk forward with the other leg, and repeat. Perform 3 to 4 sets of 10 to 12 reps on each leg.