Core Strengthening for Weight Loss

Core muscles are found in the areas of the belly and lower and upper back. By strengthening the core, it is possible to achieve higher levels of endurance and strength when exercising, a key strategy to losing weight, not to mention alleviating daily aches and pains in the back and abdomen that promote a more active lifestyle. There are several broad activities that strengthen the core, including yoga, running and lifting weights.

Yoga

• Yoga is a great way to achieve core strength, as yoga focuses not only on strengthening the physical core area of the body, but also the core spiritual element of the body. Many yoga practitioners believe that a key element to strengthening the body is to strengthen the mind and that the two are interconnected. Yoga promotes intense focus on the physical movement and feeling of the body while in asanas, or yoga poses, while encouraging practitioners to mindfully respect the body's and mind's limits, goals and needs. Some yoga teachers and practitioners focus some of their yoga on strengthening the core, especially for beginners, as core strengthening can help free students from common injuries that occur when the core is not strong enough to support the rest of the body.

Running

• A strong core supports the muscles of the hips and lower abdomen, key muscles for sustaining strong endurance when running. Luckily, running enhances the core muscles to some extent, but supplemental training is necessary to build all core components through varying exercise on varying muscles. Yoga and weight lifting are good ways to mix things up. Sprinting builds strength in the lower abdominal muscles, while running enhances strength and builds the abdominal muscles. Make sure to run with an upright, proper running posture to reap the entire benefits of core muscle strength.

Weight Lifting

• Like running, core strength not only promotes more endurance when lifting weights, but is built by lifting weights. Lifting weights builds muscle in the areas focused upon, such as the arms or legs, but these exercises often necessitate an intact core while lifting. Therefore, the core muscles are being used and strengthened when lifting weights, even if core strength is not the primary focus.

Exercises

• A few exercises that build the core are lunges, plank position and crunches. Discuss completing any of these exercises with a physician or health professional, especially if you have existing health conditions.

  To complete a lunge, start standing straight, with your feet about a foot apart and hands on your hips. With your right foot, step forward and bend the knee until your thigh is perpendicular to the ground. Your left leg will need to slide further behind you, until there is about 3 feet or more between your feet. Keep your hands on your hips, or lift your arms above your head, hands reaching toward the sky. Tighten your abdomen in this position for better balance. Switch legs and lunge with the left.

  To complete a plank, get into a push-up position, hands directly underneath your shoulders and legs straight out behind you, supported on your toes. Stay in this position, tightening your abdomen and lower back for more endurance. Hold this position as long as you can.

  To complete crunches, start lying on your back, with your feet about a foot from your behind. Place your hands on the opposite shoulder or behind your head. Curl your spine up, one vertebrae at a time, and hold when your head is parallel with your knees. Repeat as many times as you can.