Having six-pack abs is a fitness goal for many people, and it is not only a symbol of health and strength, but also a manifestation of a life attitude. Sit-ups are an action that many people practice when they exercise their abdominal muscles, but many people find that their abdominal muscles are still not obvious enough after practicing for a period of time.
Lie on your back on the floor with your hands behind your neck. Curl your shoulders and torso forward and up to your knees. Don't try to lift your torso, just roll forward. Pause at the highest point of the movement and squeeze your abs for a full "peak contraction". At this point, slowly and controllably lower the torso back to the starting position.
Do the above, but repeat the curl as you twist forward, bringing your left elbow close to your knee. When you do the next movement, twist in the opposite way so that your right elbow is close to the knee.
In this exercise, the pelvis is facing the ribcage in exactly the opposite of the standard sit-up movement. If you find this movement a little difficult, try reaching above and behind you and grasping something like one end of a bench, or a column on a barbell bench, or anything else that will stabilize you. Raise your knees to your chest. This is the starting point of the movement. Roll your pelvis up so that your knees reach your forehead. Pause, then bring your pelvis back to the starting position with your knees close to your chest.
This movement has certain requirements for upper body strength and core, which is a bit difficult. Lift your knees towards your abs with the help of a machine or double force arm. That's where this exercise comes in. From this position, curl upwards so that the knees reach the forehead. Pause, then return to the starting position in a controlled manner with your knees close to your chest. If that's too difficult, do regular reverse sit-ups instead.
In this exercise, the pelvis and ribcage move toward each other at the same time. Lean your torso back and stretch your legs. Push your upper body forward while lifting your knees towards your chest. Pause at the top, perform peak contractions by squeezing the abs, and then slowly and controllably return to the starting position.
Finally, I hope you understand that for your abs to be noticeable, your body fat needs to be low enough, so no matter what, as long as you start exercising from now on and stick to it, you will definitely gain something.