Building strong and cut abs does not require hours upon hours of hard work and diligence. Some exercises can be done in short spurts, and when they are done in that way, can provide the exercise benefits without draining too much of your time. When you do 12 second ab exercises, you can choose when to do them, so they fit within your schedule. You will need to do a lot of 12 second ab exercises to get results.
Wrist Ups
The wrist up exercise should be done slowly, so it takes 12 seconds to finish one repetition. The workout will be felt mostly in your lower abs. According to the Sports Fitness Advisor, you begin the exercise by lying flat on your back, with your knees at right angles and feet flat on the floor. Set your palms on the thighs, near your hips, and then contract your abs and slowly sit up. Once your fingertips reach your knees, breathe out and slowly return to the start position in a controlled manner. The website also recommends pretending that you have an apple under your chin to prevent you from straining your neck and not lifting up with your abs.
Side Bridge
The side bridge exercise will work your oblique muscles, which go along your sides. It will work your obliques, part of your abs, but you will also need somewhat strong arms. According to the Sports Fitness Advisor, you need to lie on your side and then plant your palm on the ground and push up. Your stomach and face will be facing straight ahead. Form a bridge with your arm fully extended and tighten your oblique muscle on that side and hold it for about 10 seconds, then slowly lower back down.
Abdominal Crunch With Ball
You can work out all the ab muscles with the abdominal crunch using an exercise ball. The key is to go slowly and use only your abs to lift yourself. According to the Mayo Clinic, you should sit on the ball with your feet flat on the floor and your knees at about 90-degree angles. Keep your back straight and cross your arms across your chest. Tighten your abs, lean back and then hold it for three deep breaths. Raise back up, using your ab muscles, and return to the starting position.
Leg Lifts
Leg lifts will help you feel the burn in your lower abs and transverse abdominus. Lie flat on your back with legs extended and place your hands, palms down, under your hips. Slowly lift your straightened legs off the floor about six inches and hold that position for 10 seconds. Bring your legs back down, making sure to keep them straight, and return to the starting position.
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