Fatherhood brings a whole new set of demands and challenges. Not only it makes your already busy life, busier, but it makes it that much easier to let gym time slip and pack on some extra weight.

Over time, many dads end up with a dad pot belly, also known as a “dad bod” or a “dad belly”.

It’s the round belly fat that sits right on top of the waistline, and it’s extremely stubborn to lose.

While losing the “dad bod” isn’t all that easy, hope isn’t lost.

With some effort and the right moves, you can lose the dad pot belly for good and get back in shape. With a full-body workout that burns fat and tones your body, you can truly transform your body even in your 40s, 50s, or even beyond.

This 5-move weight workout is designed to do just that. In one workout, it not only hits almost every part of your body but also tones and burns fat to get rid of the pot belly.

To do this workout, you need a pair of dumbbells and some open space. You can do this either at the gym or at home.

Each set takes about 5 minutes. Complete 3-4 sets and repeat several times a week to start building strength, losing fat, and transforming your body.

5 Moves to Banish the Dad Pot Belly and Tone Your Abs

5 Moves to Banish the Dad Pot Belly and Tone Your Abs

You’ll also like:

How To Lose Lower Belly Fat: 10 Simple Tips Backed by Science

7 Simple Ways to Lose 10 Pounds Fast In Less Than a Month, According to Experts

1. Dumbbell Front Squats

Dumbbell Front Squats

Squats are an amazing exercise that can help the body in myriad ways. The front squat variation also helps to incorporate some shoulder work, and the nature of this squat kicks your quads into overdrive.

How to Perform:

  • Start standing, holding one dumbbell in each hand.
  • Bend your elbows and place the dumbbells on the front of your shoulders, resting them there, if possible, with your hands supporting them.
  • Squat down as deeply as you can without your back collapsing forward or your heels coming off of the ground.
  • Once you’ve reached the bottom of your range, stand back up to complete the rep.
  • Perform 10-15 reps for 3 sets per session, 2 sessions per week.

2. Dumbbell RDLs

Dumbbell Exercises: RDLs

Romanian deadlifts are a foundational exercise. This movement increases lower body strength, especially in the hamstrings and glutes.

How to Perform:

  • Grasp one dumbbell in each hand and start standing, with your feet about hip-width apart.
  • Bend your knees slightly, and lower the weights until they are about an inch or two from the floor.
  • Then, straighten out your legs and return to standing.
  • Perform 10-15 reps per set, 3 sets per session, 2 times per week.

3. Pushups on Elevated Surface

Pushups on Elevated Surface

Pushups are one of my favorite exercises for the upper body. They work tons of muscles, they can be done anywhere, and they can be modified to work for basically anyone. 

This variation in the pushup makes them slightly easier. So, if you’re a pushup pro, feel free to do them on flat ground or even on a decline to make them tougher!

How to Perform:

  • Place your hands on a bench or another firm, stable surface.
  • At the same time, place your toes on the floor, far enough back from the bench that you are creating a straight line from your feet to your head.
  • Slowly lower your chest down toward the bench.
  • Once you’ve gone as low as you can, while keeping your back flat, push yourself back to the starting position.
  • Repeat for 10-15 reps, for 3 sets per session.

4. Dumbbell Bent-Over Row

Dumbbell Bent-Over Row

Rows are a foundational movement in resistance training. This exercise works the biceps and back to a high degree. 

This option is a nice alternative to the previous exercise for those who find the other position too uncomfortable. 

How to Perform:

  • Start standing, with one dumbbell in each hand.
  • Bend forward at your waist, keeping your back flat. 
  • Pull both weights up toward your chest by bending your elbows and pinching your shoulder blades together.
  • Return the weights to the starting position to complete the rep.
  • Perform 10-15 reps per set, 3 sets per session, and 2 sessions per week.

5. Dumbbell Russian Twists

Russian Twists

Ever since this exercise appeared in one of the Rocky movies, it’s become a favorite of dumbbell exercisers around the world. The abdominal (Russian) twist works the obliques and a few other core muscles.

How to Perform:

  • Hold one dumbbell with both hands.
  • Sit on the floor and lean back, lifting your feet off of the floor.
  • At this point, you should be holding a dumbbell and balancing only on your buttocks.
  • Keeping your spine straight, twist to your right.
  • Then, return to the starting position and twist to the left.
  • Repeat this pattern for 10-15 reps on both sides, per set, for 3 sets per session, for 2 sessions per week.

Show CommentsClose Comments

Leave a comment