A friend just asked you which strength-training exercises are going to help him get a "six-pack.". What would you recommend?
There are no "miracle" exercises to spot-reduce. Multiple sets of abdominal curl-ups, crunches, reverse crunches, or sit-ups performed three to five times per week will strengthen the abdominal musculature but will not be sufficient to allow the muscles to appear through the layer of fat between the skin and the muscles. The total energy (caloric) expenditure of a few sets of abdominal exercises will not be sufficient to lose a significant amount of weight (fat). If you want to get a "washboard stomach" you need to engage in a moderate to vigorous aerobic and strength-training program combined with a moderate reduction in daily caloric intake (diet).
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