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Any aerobic exercise can help you lose fat, which is required for your abdominal muscles to be visible through the skin (the "six-pack" or "eight-pack"). This includes using a punching bag. If that is your only aerobic exercise, and you have more than just a tiny bit of extra fat, then it will take more than a few weeks to get the six-pack.

Aerobic exercise should be coupled with abdominal training if you want your six-pack to be well-defined and strong. Punching a bag will not accomplish this, because it only helps your upper body strength.

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