My little girl, Eve, has just started High School and one of my favourite things to do is drop her off at school. As a dad approaching the age of 40, one thing I can’t help but notice is that I’m certainly one of the younger dads around. When I realise I’ve got a baby in the back seat, it hits me. In 12 years when little Willow starts high school, I’ll well and truly be one of the older ones around!

This little realisation and my current “young dads’ mindset has prompted me to share some tips to all the men out there on how to keep that dad bod in shape and beer belly at bay, regardless of your age. After all, I truly believe that if you stay strong physically, there’s no need to care about how old you are compared to everyone else at school drop off.

The mid-section is without a doubt the area I get the most questions about from every Tom, Dick and Harry, and is a particularly troubled area for a lot of men. With that in mind, here are my simple training tips that all dads can do at home or in the office, to get that muffin top melting and that dad bod back in shape.

Leg lowers.

This one goes out to your lower abs. Lay flat and straight on your back and raise and lower your legs.

Side planks.

Lay on your side and lift your hips off the ground and hold and feel the burn in those love handles. Alternate to the other side after 1 minute.

Cable resistance crunches.

Torch the top of your abs by holding onto a rope and crunching.

Swiss ball planks.

Take your plank to a whole new level by placing your elbows on a swiss ball and hold, feeling it in the deep of your core. Why not turn your swiss ball into your office chair to keep those abs working all day, every day.

Back extensions.

When we’re targeting that troubled tummy it’s so important to keep your back strong and supported. Lie on your stomach and lift your chest in the air, holding for a count of three.

dad bod be gone-01

Click through to read more about how Wippa went from Dad Bod to Dat Bod.

At the end of the day, abs are made in the kitchen, so while it’s important to build and strengthen your core it’s also essential to get rid of the spare tire that’s covering your soon to be 6-pack. When it comes to nutrition, simple changes make massive differences. Incorporate these tips into your routine to watch that muffin top disappear.

Make healthy swaps.

Sub out your usual breakfast cereal with a healthy dose of poached eggs and avocado, ditch those diet soft drinks for water and that Kit Kat for a bliss ball.

Lose the booze.

Try to ditch the drink or aim for at least 5 alcohol free days a week if you can’t go completely without.

Perfect your portions.

As hungry dads we all too often feel the need to lick our plates clean (and the rest of the families too, for that matter). Doesn’t let your eyes get too big for your stomach and watch how much your piling up your plate. If you’ve given yourself too much, don’t feel the need to finish it all.

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.