Working the core muscles can improve your balance and build up the muscles in your abdomen and back. Because muscle tissue burns more calories than fat, building up your core muscles through strength training can boost your weight loss.
Hyperextensions
Hyperextensions work the large muscle groups in your lower back as well as the back of your legs. Place your ankles under the footpads of a hyperextension bench, and lie facing the floor. Cross your arms in front of you, and straighten your body. Bend at the waist to move your upper body forward and down. Keep your back straight as you return to the starting position. For an extra challenge, hold a disc weight in your hands during the exercise.
Medicine Ball Twists
Medicine ball twists exercise your central abdominal muscles as well as the transverse abdominal muscles that keep your stomach looking tight. Sit on the floor and hold a medicine ball in both hands. Keep your back perpendicular to the floor and your knees slightly bent, and twist your torso to one side and then the other. To kick up the exercise, lean back slightly and pick your feet off the floor. Rotate back and forth, touching the ball to the floor at your side.
Front Plank
The front plank works both your abs and lower back muscles and requires no special equipment. Lie face down on the floor with your hands directly beneath your shoulders, as if you were about to do a push-up. Raise your torso up leaving your forearms, palms and toes touching the floor. Maintain a straight line with your legs and back, and hold the position as long as you can maintain good form.
Stability Ball Prone Walkout
Lie face down on a large stability ball, and place your hands and feet shoulder width apart on the floor. Walk your body out with your hands while lifting your legs off the floor. Keep your legs and back in a straight line, and continue moving forward until your knees rest on the top of the ball and your hands are beneath your shoulders. Hold the position, and slowly walk back to the starting position. Prone walkouts on the stability ball not only work your back and core muscles, but your shoulders, chest and upper legs as well.
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