Fitting in a workout when you have a busy life can be hugely challenging. But what if you set the alarm just ever so slightly earlier and nailed it first thing?
“Morning exercise can improve productivity and focus, boost energy levels and help you maintain better posture,” says PT and fitness expert, Laura Williams.
“And whether you spend the day at your desk or on your feet, working the muscles of the core is an important addition to any exercise routine,” she continues. “Weak core muscles can make it easier to pick up poor posture habits that might lead to aches and pains. A weak core can also leave you more vulnerable to injury.
“A strong core, on the other hand, not only makes everyday movements easier, it improves stability and can improve sporting performance.”
Add this short routine to your morning run or walk, or try as a standalone workout before heading into the day.
Bird Dog
Why: Helps strengthen the muscles of the back and core, and improves stability.
How: From an all fours position, lift one leg and opposite arm in the air and briefly hold. Maintain a straight spine. Do 12 repetitions.
Tip: Avoid lifting your arm and leg too high (this will help you maintain a flat back).
Single-Leg Stretch
Why: Works the abdominal muscles.
How: From a lying position, lift your head and shoulders off the floor. Bend your leg and bring your knee towards your head, placing hands either side of your knee. Extend the other leg out in front of you a few inches off the floor. Switch sides. Do 10 repetitions.
Tip: Place your head down if you feel this in your neck.
Leg Pull-Down
Why: Strengthens upper body, core, thigh and calf muscles.
How: From a push-up position with weight on your hands and balls of feet, lift one leg into the air just below hip height. Change sides. Do 10 repetitions.
Tip: Avoid lifting your leg too high. Keep your spine straight and your hips still.
(Modifed) Roll-up
Why: Helps strengthen core muscles, and the muscles at the front of the hips.
How: Sit with legs bent, feet flat on the floor and arms outstretched at shoulder height. Drawing the stomach back towards the spine (but without holding your breath) roll slowly back a little way towards the floor, before returning to your starting position. Do 3-5 repetitions.
Tip: Place hands behind knees for added support as you roll.
