Walking and biking are both cardio activities. This means they will primarily burn calories and improve your cardiovascular health.
To strengthen your core (abs and lower back), you need to do some kind of strength training. For core, I do planks, back extensions, crunches, leg raises, russian twists and various yoga poses. You can look most of these up on SparkPeople for a demonstration. It does not take long. I spend 15 minutes twice a week working my core.
Provided you have no medical issues or have already gotten the go-ahead from your doctor, I would also suggest strength training for the upper and lower body as well. This will ensure you are not losing too much muscle as you lose weight, and it will also boost your metabolism. SparkPeople has tons of great videos for getting started in strength training! Again, you do not need a lot of time for these workouts as quality is much better than quantity when it comes to strength training. Many of the videos are 15 minutes or less.
Highest weight: 289 lb
Current weight: 180 lb (109 pounds down!)
Goal weight: 140 lb
| July Minutes: 1,605