Clearly there is significant scientific backing for claims that HMB can speed up muscle growth, strength, endurance and fat loss. There are no known side effects when taken properly in amounts ranging from 3-5 grams each day. It should be taken before training or at bed time for best results.

2. Pelvic tilts - 3 sets of 15-20 reps.This exercise will target lower portion of abdomen below navel.

3. Side bends - 3 sets of 15-20 reps. This exercise will work obliques.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For first couple of weeks complete one set but then add one set each week to a maximum of three. At end of three months you will be ready to move on to more intensive intermediate level exercises.