Hello everyone, I'm Fitness New Experience. Today I'm sharing some ab and six-pack exercises that are perfect for beginners. Many people new to fitness think that ab and six-pack training methods are different, but they're actually the same. When your body fat percentage is around 21%, you'll start to see your six-pack, and this applies to both men and women! When your body fat percentage drops below 17%, you'll be able to see your abs. So, the appearance of abs and a six-pack really depends on your body fat percentage. Okay, enough chit-chat, let's get started with today's exercise tutorial! Fitness enthusiasts, let's get started!

Exercise 1: Supine Crunch

Lie supine on a yoga mat with your legs hip-width apart and feet flat on the ground. Keep your chin slightly tucked in and place your hands on either side of your head. Inhale as you lift your head, making sure your lower back remains pressed against the ground throughout the movement. Inhale to prepare, and exhale as you slowly lift upwards, tightening your abdominal muscles until you feel them engage. Avoid sudden, jerky movements; the goal is to target specific muscles, not just to perform the exercise. Throughout the movement, maintain a slow, deliberate motion, allowing your abdominal muscles to fully experience the contraction and stretch.

Exercise 2: Reverse Crunch

Reverse crunches target the lower abs. Begin by lying on your back on a yoga mat with your legs raised, forming a 90-degree angle between your thighs and calves. Point your toes upwards, keeping them straight and your lower back pressed against the ground. Once ready, slowly lower your legs, maintaining the angle. Focus on keeping your lower back pressed against the ground, avoiding arching. Lower your legs until you feel a tightening in your abs, then pause. Begin by lifting your legs back up, curling your pelvis and engaging your lower abs. Throughout the exercise, maintain a 90-degree angle between your thighs and calves, and breathe in and out smoothly as you exhale as you rise and inhale as you fall.

Exercise 3: Rotational Crunch

This exercise targets your obliques. First, sit on a yoga mat with your thighs and calves at approximately a 90-degree angle. Then, lift both feet, lean your upper body slightly back, and tighten your abdominal muscles. Don't arch your back; instead, keep your chest slightly rounded to ensure your abdominal muscles are engaged. Once ready, place your hands in front of your chest. During the movement, rotate your shoulders to the sides. Find a comfortable breathing rhythm for yourself. It's crucial that you rotate your upper body, not just swing your arms. Only by rotating your upper body will your obliques be engaged, thus achieving the desired effect of exercising your obliques.