The infamous “dad bod” is a term coined to describe the physique of middle-aged men who may have lost touch with their fitness routine amidst the responsibilities of fatherhood. While it’s common to prioritize family and work over personal health, neglecting fitness can lead to unwanted weight gain and a decline in overall well-being. Luckily, there are effective floor workouts tailored to help shed those extra pounds and reclaim your fitness mojo. Here are five floor workouts to slim down your ‘dad bod’ for good.
Incorporating these workouts into your fitness routine can help you lose weight, get toned, and achieve lasting results. Remember to stay consistent, listen to your body, and enjoy the journey towards a healthier and more active lifestyle. With dedication and perseverance, you can achieve your fitness goals and reclaim your vitality at any age.
Keep reading for my five best floor workouts to slim down your dad bod for good. And when you’re finished, don’t miss out on these 5 Floor Workouts To Regain Muscle Mass as You Age.
Workout #1: High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is a proven method for burning fat and building muscle in a short amount of time. These workouts involve short bursts of intense exercise followed by brief periods of rest or lower-intensity activity, making them perfect for busy dads looking to maximize their time.
1. Burpees
Start standing, then squat down and place your hands on the floor. Jump your feet back into a plank position. Perform a pushup, then jump your feet back toward your hands. Explode up into a jump, reaching your arms overhead. Repeat for 10 to 15 repetitions.
2. Mountain Climbers
Begin in a plank position with your hands directly under your shoulders. Quickly alternate bringing your knees toward your chest as if you were running in place. Keep your core engaged and maintain a steady pace for 30 to 60 seconds.
3. Plank Jacks
Start in a plank position with your hands under your shoulders and your body in a straight line from your head to your heels. Jump both feet out wide, then back together, similar to a jumping jack motion. Keep your core tight and perform this movement for 20 to 30 seconds.
Workout #2: Bodyweight Circuit Training
Bodyweight exercises are an excellent way to build strength and burn calories without equipment. A circuit-style workout that targets different muscle groups will help you slim down and tone up effectively.
1. Squats
Stand with your feet shoulder-width apart. Lower your body down as if you were sitting back in a chair, keeping your chest up and your knees behind your toes. Push through your heels to return to the starting position. Perform two sets of 12 to 15 repetitions.
2. Pushups
Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the floor. Push back up to the starting position, keeping your core engaged. Perform two sets of 10 to 12 repetitions.
3. Reverse Lunges
Stand tall with your feet hip-width apart. Take a step back with your right foot, lowering your body until both knees are bent at a 90-degree angle. Push through your left heel to return to the starting position. Repeat on the opposite side. Perform two sets of 10 to 12 repetitions on each leg.
Workout #3: Core Strengthening Exercises
A strong core is essential for stability, posture, and overall athleticism. Targeting your core muscles with floor exercises will help flatten your stomach and define your midsection.
1. Plank Variations
Start in a plank position with your forearms on the floor and your elbows directly under your shoulders. Hold this position, keeping your body in a straight line from head to heels, for 30 to 60 seconds. To challenge yourself, try side planks or planks with alternating leg lifts.
2. Russian Twists
Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly, and lift your feet off the ground, balancing on your sit bones. Clasp your hands together in front of your chest. Rotate your torso to the right, bringing your clasped hands toward the floor beside your hip. Return to the center, then twist to the left side. Repeat this motion for two sets of 12 to 15 repetitions on each side.
3. Leg Raises
Lie flat on your back with your legs extended and your hands by your sides. Keeping your legs straight, lift them toward the ceiling until your hips come off the floor. Slowly lower your legs back down without letting them touch the floor. Perform two sets of 10 to 12 repetitions.
Workout #4: Cardiovascular Floor Workout
Next up on these floor workouts to slim down your dad bod is all about cardio. Cardiovascular exercise is essential for burning calories and improving heart health. These floor-based cardio workouts will get your heart pumping and help you torch fat.
1. Jumping Jacks
Start standing with your feet together and your arms at your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. Jump back to the starting position. Continue at a brisk pace for one minute.
2. High Knees
Stand tall with your feet hip-width apart. Run in place, bringing your knees up toward your chest as high as possible. Pump your arms in rhythm with your legs. Continue for 30 to 60 seconds.
3. Jump Squats
Begin in a squat position with your feet shoulder-width apart. Explosively jump up, reaching your arms overhead. Land softly back in the squat position. Perform two sets of 10 to 12 repetitions.
Workout #5: Flexibility and Mobility Floor Exercises
Improving flexibility and mobility is crucial for preventing injuries and maintaining overall well-being. Incorporate these floor stretches into your routine to increase your range of motion and alleviate muscle tension.
1. Hamstring Stretch
Sit on the floor with one leg extended straight out in front of you and the other leg bent with the sole of your foot against the inner thigh of your extended leg. Reach toward your toes, keeping your back straight and your chest lifted. Hold for 15 to 30 seconds, then switch legs. Repeat two to three times on each side.
2. Seated Forward Fold
Sit on the floor with your legs extended straight out in front of you. Hinge at your hips and fold forward, reaching toward your toes. Keep your back flat and your chest lifted. Hold for 15 to 30 seconds. Repeat two to three times.
3. Child’s Pose
Start on your hands and knees with your toes touching and your knees spread apart. Sit back on your heels, reaching your arms forward until your forehead touches the ground. Keep your arms extended and your palms flat on the floor. Hold this position for 30 to 60 seconds, focusing on deep breathing and relaxation.
