Strengthen Your Core, Improve Your Back: Weight Loss Exercises

Strengthen Your Core, Improve Your Back: Weight Loss Exercises


Want to up your fitness game and reach your weight loss goals? Working out your core muscles is the way to go! Strengthening your core and back will help you feel and look better. Here’s how:

  • Various exercises can help improve your body’s health.
  • A strong core and back are key to having a healthy physique, plus they reduce the risk of injury.

Benefits of core strengthening

Core strengthening has many advantages. It activates muscle groups in the torso and spine, giving more stability. This can prevent injuries, and aid recovery. Exercises also target muscles used for everyday movements like bending, reaching, rotating, pushing and pulling. This helps against common issues like back pain or shoulder strains.

Having stronger core muscles improves posture and form during exercise. This reduces strain on the body, and leads to a healthier lifestyle. Furthermore, it gives balance and stability, allowing activities that may be difficult to do without strong core strength, such as running and tennis.

Core Exercises

Core exercises are a must in any fitness routine! Especially if you want to shed back pain and lose weight. Strengthening your core helps target your midsection. So, it can enhance posture and reduce those aches and pains.

Let’s look at the different types of core exercises that can help you lose weight and improve your back:


The Plank is a core-strengthening exercise designed to improve stability and reduce back pain. It focuses on the rectus abdominis and obliques, but also strengthens other muscles in the stabilizer group, such as the glutes, hip flexors, and quadriceps.

To do it properly:

  1. Lie face down. Put your forearms flat on the ground. Remain straight from head to toe. Don’t arch your back.
  2. Activate most of your abs, without overextending your lower back. Keep your body in one straight line from head to toe.
  3. Hold for 30 to 60 seconds. Don’t sag into the ground or arch too much, which will throw off the alignment of your spine.
  4. Repeat 2-3 times with a 10 second break between each set.

Side Plank

Try a side plank for a strong core and stable spine. It can help with lower back pain due to weak core muscles. Plus, it develops hip flexibility. This can lead to better posture.

To do a side plank, lie on one side. Put your legs and feet together, and your elbow under your shoulder. Pull your belly button in towards your spine. Use your elbow and feet to lift up into a line from head to toes. Don’t twist or arch your back. Most of your weight should be on your abs, obliques, and glutes. Hold this pose for 30 seconds. Count out loud as you reach 30. Then switch sides. Repeat this process three times, twice a day. This will help strengthen and heal your body!

Bird Dog

The bird dog is an exercise for your back, hips and abs. It stretches one side while contracting the other. Here’s how:

  1. Start on your hands and knees in a tabletop position. Align your head, neck and spine. Look at the floor.
  2. Raise one arm and the opposite leg, making an ‘X’ shape. Both limbs should be the same height from the floor. Tighten your abs.
  3. Hold for 5 seconds, then lower your limbs back to the starting position. Don’t let any body part touch the ground.
  4. Repeat on the other side. Do 10-15 reps with each limb. Increase difficulty by lengthening the duration or doing more reps with fewer pauses. As you progress, you’ll get stronger and more stable.


The Superman is one of the best exercises for strengthening your lower back, lats and shoulders. It’s a great way to improve core stability! To fly like Superman, start by lying on your stomach. Spread your arms shoulder-width apart and keep your legs and feet together. Inhale, then lift your arms, legs and upper torso off the ground. Hold for two to three seconds. Exhale and bring your arms over your head and flex your toes. Stay in this position for two to three seconds before slowly lowering all body parts back to the starting position. Keep your abs tight and chin tucked in. Repeat ten times for the best results, or hold the positions for a longer period.

This exercise strengthens multiple muscle groups, such as your lats, traps, deltoids, abdominals, and gluteus maximus. It also increases the flexibility of your spine and stability of your pelvis. Plus, it can help you burn a few extra calories! So give Supermans a try for a healthy and strong posture.

Back Exercises

Achieve your weight loss goals with a strong core and back! Core exercises target your back, torso, and hips. This helps you get a balanced physique and better posture. Back exercises focus on building up the muscles in your upper and lower back. They make you more mobile and flexible.

Here are some awesome back exercises to strengthen your core:


Deadlift is a compound exercise which works the lower back and hamstrings, as well as engaging the core. It is challenging and needs correct form for getting the most out of it and avoiding injuries.

  • Begin in a standing position with feet hip-width apart, arms straight and grip the barbell, dumbbells or sandbag with an overhand grip (palms facing down).
  • Keep the shoulders slightly behind the bar and reduce arm tension.
  • Engage your core to lift the object and keep a safe posture – head up and chest out.
  • Wear shin guards to protect against abrasions from equipment.
  • Lastly, exhale while pushing off and hold for 2-3 seconds at extension points before slowly lowering.

Don’t forget to warm up before any exercises – light jogs and stretches are helpful to reduce muscle fatigue.

Bent-Over Row

The bent-over row is a great strength exercise. It strengthens your upper body, core and helps with stability. To do it, stand with feet hip-width apart. Bend at the knees and lean forward at the hips, with a flat back. Keep your chest lifted and gaze down slightly with an imaginary glass of water in front of you. Hold a pair of dumbbells in each hand and keep your abs engaged. Bend your elbows up and lower them back down. Do this up to 10 times for 1 set.

For better results, add calf raises in between repetitions or alternate sets between 2 arms and single arm rows.

Lat Pulldown

Lat pulldowns are an exercise to strengthen the back and shoulders. You face away from the machine and hold a handle attached to the cable column at eye level. Pull down towards your chest, maintaining a slight bend in the elbows. Bring the handle down until it touches your chest, then slowly return to the starting position. Core activation should be maintained throughout. Remember to keep the form correct for maximum results. Avoid over-stretching and causing injury.

Lat pulls will help build strength and size in the abdominal area and also develop lats, traps, biceps and rhomboids. Give it a try and feel stronger today!

Back Extension

Back extensions are an exercise to help your core muscles and back flexibility. It’s great for weight loss as it works the large muscle groups in your back.

To do them, stand with your arms outstretched and toes pointed forward against a wall. Your entire back should touch the wall. Push off with your feet and legs and go until you feel tension. Hold for a few moments then go back to the start.

To make it more intense, use weights or do more reps with higher difficulty.

Focus on controlling each movement and maintaining good posture. Keep your lower body stable to strain your back muscles evenly.

A strong core is needed for any bodyweight exercises. So make sure to include back extension exercises in your weight loss routine!


Weight loss is complicated. But, doing certain exercises can help! Core strengthening, increasing flexibility, and regular cardio can help you lose weight. Eating right and living a healthy lifestyle are also important. Pick exercises that are right for you.

Let’s wrap it up: stay healthy and active!

Benefits of core and back strengthening

Strengthening your core and back can offer numerous health benefits. It increases strength, balance, and coordination. There is no single treatment, but various exercises can be beneficial.

  • Weight loss exercises can help improve posture and range of motion. You’ll also have better balance, so you’re less likely to trip.
  • Exercises targeting the core muscles can strengthen lower-back muscles and create a better gait pattern. This reduces the risk of injury and pain.
  • With increased strength comes increased gait stability. This is particularly beneficial for athletes and those with physical work demands.

Frequently Asked Questions

Q: How will strengthening my core help improve my back pain?
A: Having a strong core helps support and stabilize the spine, reducing strain and pressure on the lower back muscles and discs.

Q: What are some weight loss exercises that target the core?
A: Planks, sit-ups, flutter kicks, and bicycle crunches are all effective exercises for strengthening the core and aiding in weight loss.

Q: Is it necessary to have gym equipment to strengthen my core?
A: No, many core strengthening exercises can be done with just your bodyweight, such as planks and sit-ups. However, incorporating weights or resistance bands can add an extra challenge and help you see results faster.

Q: How often should I be doing core exercises to see results?
A: Aim to do core exercises at least 2-3 times a week. Results can typically be seen after a few weeks of consistent training.

Q: Can strengthening my core also help improve my posture?
A: Yes, a strong core helps support the spine and improve posture, reducing the risk of back pain and other postural imbalances.

Q: Are there any precautions I should take when doing core exercises?
A: Always focus on maintaining proper form and technique during core exercises. If you have any preexisting injuries or conditions, consult with a healthcare professional before starting a new exercise routine.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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