All dads have bods. Some dads have dad bods. Some dads feel bad about their bods. Some dads feel like duds. But there’s no reason to feel like a fraud just because your flawed. Just do a tad better and the dad bod becomes — if not a rad bod — better than a sad bod… a powerful, all-caps, bold-as-can-be DAD BOD.

Here are the exercises you need to do to stay in shape to raise a kid and take care of your family. Will doing these exercises get you a six-pack? Probably not. But they’ll make you look less like a fridge.