7 Effective Strength Exercises to Avoid 'Dad Bod' Forever


Strength workouts like deadlifts improve glutes, hamstrings, and back.When done correctly, deadlifts are one of the best strength-building exercises.

Kettlebell Swings

This dynamic exercise works your entire posterior chain and improves cardio and fat loss.The explosive kettlebell swing strengthens the core, back, and hips. These can be done with great intensity to burn fat and get skinny.


Pull-ups are the hardest bodyweight exercise. However, conquering them will strengthen your grip, upper-body, and lats and biceps.Strong and wide lats generate a V-shape in the upper body, making the waist appear smaller and proportional.

Kettlebell Clean & Presses

The compound workout works your shoulders, back, and arms to shred and tone your upper body.Cleaning and pressing can also burn more calories at higher intensities.

Ab Rollouts

This killer core exercise works your whole abdominal region, including your deep core, for stability and tone. Mentus says, "Rollouts are a difficult ab exercise that define the six-pack.

Sled Pushes

Sled pushes are a great dad-bod workout since they work your whole body and heart.Sled pushes strengthen lower body strength, muscle, and conditioning, burning calories.

Walking Lunges

Balance and coordination improve lower body strength and definition with walking lunges.Lunges are undervalued for strength and leanness. They work the lower body, but adding weights to each hand challenges the shoulders and upper back. Long-distance lunges raise the heart rate and burn more calories and fat.

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