It’s no secret that pregnancy can be tough on the body. For men who have recently become fathers, the added stress of caring for a newborn can make it even harder to bounce back to their pre-baby bodies.

One of the most common concerns for new dads is how to lose the post-birth belly. Fortunately, there are a few key exercises that can help men tone their core and regain their confidence.

1. Planks

Planks are an excellent exercise for strengthening the core muscles, including the abdominals and back. To perform a plank, start in a push-up position with your arms straight and your hands directly under your shoulders.

Maintain a straight line from your head to your heels, engaging your abs and glutes to keep your body stable. Hold the position for 30-60 seconds, then rest and repeat for 3-4 sets.

2. Bicycle Crunches

Bicycle crunches target the rectus abdominis muscles, which run down the center of the stomach and help create the “six-pack” look. To perform bicycle crunches, lie on your back with your hands behind your head and your knees bent.

Lift your shoulder blades off the ground and bring your right elbow towards your left knee, while straightening your right leg. Repeat on the other side, alternating for 10-15 reps per side.

3. Russian Twists

Russian twists work the oblique muscles, which run along the sides of the abdomen and help with twisting and bending movements. To perform a Russian twist, sit on the ground with your knees bent and your feet flat.

Lean back slightly and lift your feet off the ground, balancing on your sit bones. Holding a weight or medicine ball in your hands, twist your torso to the right and then to the left, keeping your core tight and your back straight. Repeat for 10-15 reps per side.

4. Bird Dogs

Bird dogs are a great exercise for building stability and balance in the core muscles. To perform a bird dog, start on your hands and knees with your hands directly under your shoulders and your knees under your hips.

Engage your abs and lift your right arm and left leg off the ground, keeping them straight and parallel to the floor. Hold for a few seconds, then lower and repeat on the other side. Aim for 10-15 reps per side.

5. Dead Bugs

Dead bugs are another exercise that targets the rectus abdominis muscles, as well as the hip flexors. To perform dead bugs, lie on your back with your arms and legs raised straight up towards the ceiling.

Slowly lower your right arm and left leg towards the ground, keeping your lower back pressed into the floor. Return to the starting position and repeat with the opposite arm and leg. Aim for 10-15 reps per side.

6. Mountain Climbers

Mountain climbers are a full-body exercise that also work the core muscles. To perform mountain climbers, start in a push-up position with your arms straight and your hands directly under your shoulders.

Keeping your core tight, bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest. Continue alternating for 30-60 seconds, rest, and repeat for 3-4 sets.

7. Side Planks

Side planks are a variation of the traditional plank that target the oblique muscles on one side of the body. To perform a side plank, start in a regular plank position, then shift your weight onto your right arm and roll onto your right side.

Stack your left foot on top of your right foot and raise your left arm straight up towards the ceiling. Hold for 30-60 seconds, rest, and repeat on the other side.

8. Reverse Crunches

Reverse crunches target the lower rectus abdominis muscles, which can be difficult to train with traditional sit-ups. To perform reverse crunches, lie on your back with your knees bent and your feet flat.

Place your hands on the ground next to your hips and lift your legs off the ground, bringing your knees towards your chest. Slowly lower your feet back to the ground and repeat for 10-15 reps.

9. Stability Ball Rollouts

Stability ball rollouts target the entire core muscles, including the abs, obliques, and lower back. To perform stability ball rollouts, start in a plank position with your feet resting on a stability ball.

Slowly roll the ball forward with your feet, keeping your core tight and your back straight. Roll the ball as far forward as you can without losing form, then roll it back to the starting position. Repeat for 10-15 reps.

10. Kettlebell Swings

Kettlebell swings are a full-body exercise that also work the core muscles. To perform kettlebell swings, stand with your feet shoulder-width apart and hold a kettlebell with both hands in front of your body.

Hinge at your hips and swing the kettlebell back between your legs, then explosively drive your hips forward and swing the kettlebell up to shoulder height. Lower the kettlebell back down and repeat for 10-15 reps.

By incorporating these exercises into your weekly workout routine, you can help strengthen your core muscles and make progress towards losing that post-birth belly.

Remember to start slow and gradually increase the intensity and frequency of your workouts as you build strength and stamina. With consistent effort and dedication, you can regain your confidence and feel better than ever.