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The Dad Bod is Dead

by Alasdair McClintock on Sunday 27 August 2017


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With Father’s Day just around the corner it almost seems cruel to suggest it, but the ‘dad bod’ is on its way out. 

Men all over the world rejoiced when stars like Leonardo DiCaprio made it look damn attractive to just let it all hang out. A collective exhale could be heard across the globe as millions immediately stopped sucking their stomachs in. 

But alas, those days are numbered and the ruse is up. It’s time to get back in the gym and start working on those rigs again.

It doesn’t need to be a chore though. It is good for you after all and no one’s saying you need to have washboard abs or an Iliac Furrow (more commonly referred to as “that V thing”). 

With these simple exercises that every man should try, you can achieve a healthier bod everyone will be happy to look at, yourself included. 


No, not the other fad that thankfully went away, this kind of planking is a great way to work on your core and tighten those abs, without putting pressure on your spine with repeated crunches. 

Get in a push-up position and rest on your forearms. Make sure your back is straight and tense your abs and glutes. Hold for as long as you can without allowing your hips to sag. Repeat.


Ask any personal trainer and chances are they will tell you that squats are the best all-round exercise any of us can do. It doesn’t hurt that you’ll be toning up those glutes in the process too.

With squats, your form is key to not injuring yourself. Position your legs shoulder width apart, keep your head up, back straight and focus on keeping your knees over your toes and chest out. Look straight ahead, engage the core and make sure to keep that back straight as you drop down. 

Once you’re feeling more confident, try adding a couple of low-weight dumbbells to the exercise.

Bicep Curls

How many times do you think the phrase “curls get the girls” is uttered in any given gym over the course of a day? Double digits at least. There is a reason this eye-roll-inducing line is used so much though, because it’s true. Who doesn’t love a good pair of guns?

Stand with a dumbbell in each hand, keeping your elbows in close and upper arms stationary. Curl the weights until the dumbbells are at shoulder level. Contract your bicep when you reach this point, then lower slowly and repeat.  


It will look a little weird if you’ve been punching out heaps of reps on your arms, but have ignored the rest of your upper body. Push-ups are a great strengthening exercise that will work both your shoulders and chest. 

Place your hands shoulder-width apart and keep your back flat, forming a straight line from your head to your feet. Lower your body until your chest is an inch from the ground then push up strongly, fully extending your arms. Start slow and build your reps. 


The simplest of all exercises and the best way to get your metabolism going. Running’s not for everyone, especially those with dodgy knees, but there’s no excuse not to walk. Ditch the car keys and get striding. It’s not only physically good for you, it’s good for the environment and a great way to clear your head. 

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