The worst thing an overweight beginner can do to lose belly fat and get "six
pack abs" is to hit the floor and do hundreds of crunches and sit-ups.

This "spinal flexion" can cause disc herniations. A much safer approach to
abdominal training for beginners are three lesser-known exercises, called
the Plank, the Side Plank, and the Bird Dog.

You can do these everyday in the comfort of your own home.

To do the plank exercise, lie on your stomach. Raise your body up in a straight line and support your bodyweight on your forearms and toes so that your body
hovers over the mat. Keep your back straight and your hips up. Hold your abs
tight (as though you were bracing against a punch to the stomach), but
breath normally. Hold this position for 20 seconds, and try to hold it a
little longer each workout.

To do the side plank, lie on your side, then raise your body in a straight
line so that your body hovers over the mat. You will be supporting your
bodyweight on one forearm and the side of one foot. Keep your back straight
and your hips up. Hold your abs tight. Contract them as if someone was about
to punch you in the stomach, but breath normally. Hold this position for 10
seconds for each side, and try to hold it a little longer each workout.

Finally, to do the Bird Dog exercise, kneel on a mat and place your hands on the mat under your shoulders. You should be on “all fours”. Brace your abs. Raise
your right hand and left leg simultaneously while keeping your abs
braced.Point your right arm straight out from your shoulder and your left
leg straight out from your hip. Your pelvis should not rotate (if someone
placed a ball in the small of your back, it shouldn’t have fallen off). Your
back should be flat like a table, and you'll look like a "Bird Dog"
pointing. Hold for 3-5 seconds and then slowly lower without rotating your
pelvis. Alternate sides, and do 5 reps per side.

Do not rest between exercises, but rest 1 minute before repeating this mini-
circuit 1-2 more times. You can do this everyday if you wish.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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