Luckily, there are effective floor workouts tailored to help shed those extra pounds and reclaim your fitness mojo.
Here are fivefloor workoutsto slim down your ‘dad bod’ for good.
Keep reading for my five best floor workouts to slim down your dad bod for good.
Photo: Shutterstock. Design: Eat This, Not That!
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.
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Explode up into a jump, reaching your arms overhead.
Repeat for 10 to 15 repetitions.
Mountain Climbers
Begin in a plank position with your hands directly under your shoulders.
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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.
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.
A circuit-style workout that targets different muscle groups will help you slim down and tone up effectively.
Squats
Stand with your feet shoulder-width apart.
Push through your heels to return to the starting position.
Perform two sets of 12 to 15 repetitions.
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.
Reverse Lunges
Stand tall with your feet hip-width apart.
Push through your left heel to return to the starting position.
Repeat on the opposite side.
Targeting your core muscles with floor exercises will help flatten your stomach and define your midsection.
To challenge yourself, try side planks or planks with alternating leg lifts.
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.
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.
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.
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.
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.
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.
Incorporate these floor stretches into your routine to increase your range of motion and alleviate muscle tension.
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.
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.
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.
