Becoming a new dad is an incredible experience, but it can also take a toll on your body. It’s common for new dads to gain weight, especially around the belly area. This can be due to lack of sleep, stress, and a change in diet.

However, it’s important to prioritize your health and fitness, not just for yourself, but for your family too. Here are five effective exercises that can help you lose belly fat and get back in shape.

1. Plank

The plank is a great exercise that engages your core muscles, including your abs and lower back. To do a plank, start by getting into a push-up position with your arms straight and hands placed directly under your shoulders.

Your body should form a straight line from your head to your heels. Keep your abs tight and hold this position for 30-60 seconds before releasing.

2. Squats

Squats are a simple exercise that work your lower body and help boost your overall metabolism. Begin by standing with your feet shoulder-width apart. Keep your body weight on your heels and your knees slightly bent.

Slowly lower your body by bending your knees until your thighs are parallel to the ground. Push your body back up to the starting position and repeat for 10-12 reps.

3. Russian Twist

The Russian twist is a powerful exercise that targets your obliques and helps tone your midsection. To do a Russian twist, sit on the floor with your knees bent and feet flat on the ground.

Lean back slightly and lift your feet off the ground so your body forms a V-shape. Hold a medicine ball or weight in front of your chest with both hands. Twist your torso to the side and touch the ball to the ground beside your hip. Twist to the other side and repeat for 10-12 reps.

4. Bicycles

Bicycles are an effective exercise that targets your lower and upper abs at the same time. To do bicycles, lie on your back and place your hands behind your head. Lift your legs off the ground and bend your knees.

Slowly move your right elbow towards your left knee while extending your right leg. Return to the starting position and repeat on the other side. Continue alternating sides for 10-12 reps.

5. Running

Running is one of the best ways to lose belly fat and improve your overall fitness. Start by jogging at a comfortable pace for 10-15 minutes. As you build up your endurance, increase the speed or distance of your runs.

Aim for at least 30 minutes of cardio exercise three to four times a week.

When starting any exercise program, it’s important to start slow and listen to your body. If you experience any pain or discomfort, stop and consult with a healthcare provider.

Remember, consistency is key when it comes to losing belly fat and getting in shape. Make exercising a regular part of your routine and you’ll be on your way to a healthier, happier you.