Prioritize working out, including butt exercises. So, what can dads do to kick their asses into gear? Well, for one, be consciously more active. Because of the way this lifestyle treats your body - sitting for an average of nine hours each day, not burning a recommended amount of calories - studies are starting to show that it can negatively affect more people than smoking.” “That refers to anyone who works out hard in the morning, but then drives for an hour, sits for eight more hours, and drives another hour home. This problem is far worse than most people think, because of a phenomenon called the sedentary athlete. So, just by living a day-to-day lifestyle that includes a lot of sitting, most people automatically encourage weak glutes.” “As they do, they essentially ‘turn off’ your glutes. “When you’re sitting, like most men do while working or commuting, your hip flexors - which are responsible for movement in your hips and lower limbs - tighten,” he says.

Nearly one in every four males experiences lower back pain which, Stevenson notes, can be attributed to our mostly sedentary lifestyle. Conversely, a tight butt keeps the pelvis in the right position, which takes pressure off the lower back. Weak glutes can cause injuries and problems in the knees, hamstrings, and lower back, in addition to imbalances in the hips and overall posture. Essentially, a strong ass will help camouflage that dad bod by keeping you from distending your belly, and helping you stand up straight.” “If you’re not one of those guys enamored with the idea of a dad bod, strong glutes can help that, too. A muscular butt can also help men avoid a beer gut. Playing catch, picking them up, even coaching a team - you’ll need strong glutes to do all of them,” says California-based personal trainer Chris Stevenson.

“A strong ass will help just about every activity you want to do with your kids. The good news is that there are plenty of easy, effective butt workouts and butt exercises out there to strengthen their junk in the trunk.

On top of that, a good set of glutes is great for a guy’s softball or golf swing because it puts more power behind it. A muscular rear helps fathers sprint, jump, roughhouse, and generally keep up with their kids. Every man needs a strong butt in order to avoid one of the first signs of a dad bod: the dreaded pancake ass.

Get rid of flat butt