5 exercises for a defined core

All you need for this workout is a pair of dumbbells, an exercise mat, and an open space or corner of the gym.

Add this into your cardio days or light training days for optimal results.

Start standing tall and place your hands either behind or up just to the sides of your head
Bend your right knee up and out to the side as you crunch your upper body to the side, dropping your right elbow toward your right knee
Then jump and switch, bending your left knee up and out to the side as you crunch your left elbow down toward your left knee
Quickly jump and switch to the other side
Go back and forth between the sides as quickly as you can, crunching your elbow down to your knee as you raise your knee up as high as you can

Draw your knees toward your chest, lift your head, and grab your legs below the knees
Rock up and balance on your glutes keeping your back long and chest lifted, straighten your legs and extend your arms
Hold for three seconds, then tuck in and roll back to start for one rep

Place your hands folded behind your neck
Bring your legs up, extending them perpendicular to the floor with knees slightly bent keeping your lower spine flat on the floor
Contract your abs in preparation for the lift
Begin by slowly curling your upper body, lifting your shoulder blades off of the floor. Exhale on the upward motion
Continue curling your body upward using your core muscles
When your shoulder blades are off of the floor, pause and hold the position a moment or two
Begin lowering the upper body by uncurling slowly and inhale in the downward motion to the starting position for one rep

Grab a heavy dumbbell that won't move when you lift it
Begin in a high plank posture with your hands on the dumbbell's sides
Bend your knees and hop your feet towards your hands, landing on the balls of your feet in a crouch
Return to plank posture by jumping up and extending your legs
On the same side, bend one leg and move the knee nearer your shoulder, crushing your oblique in the process
Throughout the exercise, keep your upper body still and return the leg to its initial position after pausing and repeat with the opposite leg for one rep

Start in a plank position, with your wrists under your shoulders and your feet hip-width apart
Touch your left shoulder with your right hand and return to plank position
Touch your right shoulder with your left hand and continue alternating sides until the set is complete