Beat the Dad Bod With These No-Equipment Home Workouts
Published on: June 15, 2020
Updated on: September 5, 2023
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This community quarantine has been hitting everyone pretty hard lately. You can't go out and do the things you used to do because you might contract COVID-19 or pass the virus on to someone else. Though some regions of the Philippines have eased up on the lockdown, it's still impossible to go back to the way things were. Some things are simply too unsafe to do now—even basic things, like exercising outside.
If you used to work out at the gym or outdoors, you've probably had to face the daunting reality of home workouts. It's tough to exercise with no equipment if you're accustomed to weights and machines.
For dads, you probably haven't found the time or the resources to adjust to a no-equipment exercise lifestyle. You're not alone. It's been an unprecedented time for everyone, and the stress has probably brought on the dreaded "dad bod" for you.
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Core Exercises
If you're looking for home workouts for abs, it's great to start with core exercises. This fitness strategy is a surefire way to success when paired with other activities and a proper diet of easy and healthy recipes. Below are some no-equipment ab exercises you can try:1. Planks
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2. Side planks
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3. Glute bridges
Lie down on your back with your legs bent. While grounding your feet, quickly push your hips as high up as possible. Pause, then return to your starting position and repeat the exercise.4. Leg lifts
Lie down on your back with your arms under your head. While keeping your lower back on the ground, lift both legs slowly, engaging your inner thighs and keeping your legs together. Lift both legs until they're perpendicular to the floor, then slowly lower them, keeping them hovering a few inches above the ground. Repeat the motion.5. Crunches
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6. Double crunches
Assume the standard crunch position, with your arms behind your head. As you contract your abs and lift your upper body, simultaneously raise and curl your knees up toward your chest. Return to the starting position, then repeat.7. Russian twist
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8. Mountain climber
Assume the standard plank position. Pull your right knee as close to your chest as possible, then switch, returning the right knee and pulling in your left knee. Keeping the hips down, run your knees in and out as quickly as possible. Continue this movement for 30-40 seconds.Chest/Arm Exercises
Continue the no-equipment exercises with simple chest and arm workouts. Make the most out of your at-home fitness tips by using the furniture in your condo to help you get rid of your dad bod. Follow these steps:9. Standard push-ups
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10. Incline push-ups
Assume the standard push-up position, except with your legs on an elevated surface, like a couch or a sturdy chair. Proceed as you would with a standard push-up.11. Spiderman push-ups
Assume the standard push-up position. Push yourself up, but as you lower yourself down, bring one knee to the side up to your elbow, with the leg parallel to the ground. The knee should reach the elbow at the lowest level of the push-up. Return to the starting position and repeat on the other side. Repeat several times on either side. Difficult? Here's a video example of spiderman push-ups to help you out.Leg Exercises
Though there are lots of other perks to living in a condo and staying at home during the quarantine, one downside is that there might not be a lot of space for you to exercise your legs. Make the most out of your living space with these simple leg workouts.12. Bodyweight squat
Start by standing with your feet shoulder-width apart. Bend your knees as if you’re sitting down. Go as low as you can without letting your knees pass the tops of your feet, and quickly stand up again. Look forward and keep your back straight the whole time.13. Jump squats
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14. Walking lunges
Step forward with your right leg as far as you can, letting the left knee bend, so it almost brushes the floor. Push off into the next lunge with the heel of your right foot, stepping forward with your left leg.Full-Body Exercises
Now that you’ve gotten the hang of some basic exercises, it’s time to go all out on a dad bod-beating workout. Want to get rid of that dad bod belly? Try these exercises out for the ultimate routine:15. Burpees
Start the exercise by standing upright. Squat down and put your hands on the ground right in front of your feet. Then, kick your feet back behind you, letting your arms extend; so that you land on a plank position. Jump your feet back, landing them right behind your hands, then leap into the air right away. Land back down on a squat, placing your hands on the ground, again. Repeat the whole exercise several times.16. Burpee with push-up
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