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FOUNDATION Y ou may have curtailed your outdoor exercise during the dark days of autumn, but you can still stay active indoors. the key to staying fit and strong is to switch up classic movements by challenging the body with a slight bit of shock. this will not only bring faster results, but add a new level of fun fitness to your everyday routine. With every one of these movements, learn the proper form to ensure safety first. then you can start adding weight until the exercise is challenging for you. As you add weight, your core will get stronger and more defined. Find more at mandygill.com. Fitness trainer Mandy Gill puts a twist on everyday movements to build and maintain strength Jacknife sit-ups grab a soup can or dumbbell... even a dog toy that provides a bit of weight! Lie on your back with the weight in your right hand. bring your right hand to your left foot while keeping both limbs straight and have them meet in the midline area of your body. i like to use the cue 'hold your pee' to keep your core engaged. slowly lower the right hand and left foot back to the ground while keeping both limbs straight again. if required, use a slight bend in your legs as an easier modification. repeat with control for 10 reps, then switch weight to your left hand and meet it with the right foot for 10 reps. remember to 'hold your pee'! you do want abs, right? Perform: 3 sets of 10 reps, on the left then on the right 14 >> OUR HOUSE FALL 2017 Dominion LenDing Centres Straight-leg weighted sit-ups grab a soup can, dumbbell, medicine ball or weighted plate for this exercise. Lie on your back (i suggest using a yoga mat or towel). bring the weight overhead for more of an intensified sit-up, or at your chest for a bit less resistance. With your legs straight out in front of you, or with your legs bent for an easier modification, begin by drawing your belly button towards the floor and?making sure your lower back isn't creating a space between it and the floor. Perform a sit-up by rolling up, and then slowly lowering yourself to the ground. the sit-up and sit-down part are equally important to maintain control and proper form. Perform: 3 sets of 10 reps STAY FIT ThIS FAll with AT-hOMe exercISeS that Get Results