8 Ab Exercises to Defeat the Dad Bod

Let’s be honest—abs are great, but a strong core is what truly matters.

The difference?

Abs look good. A strong core makes you move better, lift heavier, and show up stronger for your family.

Your core isn’t just about the six-pack muscles. It’s your foundation—your stabilizer for every lift, sprint, and play session with your kids. Whether you’re carrying groceries or wrestling your kids in the backyard, that’s your core at work.

🏋️‍♂️ The Truth About Ab Training

Before we dive into the top 8 exercises:

Compound lifts and sprints do more for your core than any crunch variation ever will. Heavy squats, deadlifts, pull-ups, and sprints are the backbone of a powerful midsection.

But—like any other muscle, your abs need direct training to reach their full potential.

And remember: Abs are built by training, revealed by diet.

So dial in your nutrition, lift heavy, sprint hard, and sprinkle in 1–2 of these ab movements at the end of your workouts.

💥 The 8 Ab Exercises to Defeat the Dad Bod

1️⃣ Single-Arm Farmer’s Carry — 3x40 yds each side

How: Grab a heavy dumbbell or kettlebell and walk tall for 40 yards each side.

Benefits:

• Builds real-world core stability

• Improves grip, posture, and shoulder integrity

• Forces your core to resist rotation—like when you’re hauling your toddler and a diaper bag

Watch a demo of each move here.

2️⃣ Hollow Hold Med Ball Chest Pass — 3x15–20

How: Lie on your back in a hollow hold (shoulders and legs off the floor) and throw a med ball up, catch, and explosively repeat.

Benefits:

• Develops explosive power through the core

• Builds coordination and control

3️⃣ Strict Toes-to-Bar — 3x8–12

How: Hang from a pull-up bar and lift your toes to touch it under control—no kipping.

Benefits:

• Strengthens abs, lats, and grip

• Improves body control and athleticism

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4️⃣ Barbell Ab Rollouts — 3x10–15

How: Load a barbell with plates that roll smoothly. Start on your knees, roll out under control, then pull back with your core.

Benefits:

• Full core engagement (abs, lats, lower back)

• Translates directly to strength in squats, deadlifts, and presses

5️⃣ Landmine Oblique Twist — 3x20 total

How: With a barbell anchored in a landmine, rotate side to side in a smooth, controlled arc.

Benefits:

• Targets the obliques and deep core stabilizers

• Teaches rotational power for sports or daily life

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6️⃣ Weighted Ab-Mat Sit-Ups — 3x15

How: Sit on an Ab-Mat, hold a dumbbell or plate to your chest, and perform controlled sit-ups.

Benefits:

• Adds strength to the rectus abdominis

• Builds endurance and muscle definition

• More ROM than traditional sit-ups

7️⃣ Metronomes — 3x20 total

How: Lie flat, arms out, legs together. Rotate your legs side to side under control, keeping your shoulders down.

Benefits:

• Engages obliques and lower abs

• Improves rotational control

• Strengthens your back through anti-rotation

8️⃣ Split Side Plank — 3x:30 per side

How: From a side plank position, raise your top leg for extra challenge.

Benefits:

• Strengthens obliques and hips

• Builds stability for squats, lunges, and athletic movement

• Perfect for posture and balance

🔥 How to Use These in Your Training

You don’t need to do all eight in one day—your goal isn’t to punish your abs.

Choose 1–2 moves to finish your workout as a circuit or finisher.

Rotate through different exercises throughout the week to hit your core from every angle.

Example finisher:

Farmer’s Carry (40 yds each)

Barbell Ab Rollouts (10 reps)

*Repeat 2–3 rounds.

💪 Final Thoughts

The Dad Bod isn’t inevitable. It’s a choice.

Train your core like a man who’s protecting something that matters—your strength, your health, your family.

Keep lifting heavy. Keep sprinting.

And remember: Abs are made by training, revealed by diet.