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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.

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Arsenal boss Mikel Arteta praised opposite number Ange Postecoglou’s impact at Tottenham ahead of the north London derby on Sunday. Postecoglou’s free-scoring Spurs have netted 13 times in five Premier League matches to make an unbeaten start to the top-flight campaign. And Arteta admitted he is a fan of the Australian, who has positively changed the atmosphere at Spurs despite the summer departure of star striker Harry Kane. “They have a new challenge, a new opportunity, they have a new manager who is doing really well and he’s managed to change the vibe around the club and with a different style too, so we need to be ourselves and produce the performance to beat them,” Arteta said. “I really like him. I have players who had him before and they always speak really highly of him, which is not a coincidence because straight away he’s fitting in the right way and that’s the beauty of the league where there are top managers, competition and every game is very difficult. “The recent year has been beautiful (against Tottenham – Arsenal won twice last season) and it’s about being with our supporters when we manage to win the game and the satisfaction that you give to everyone. It’s a special day for everybody and hopefully we can do that again. “They have many qualities (despite Kane’s departure) so it’s a big change but they have adapted well to it.” Goalkeeper David Raya has started ahead of Aaron Ramsdale in Arsenal’s last two games, against Everton and then PSV in the Champions League. Arteta insisted he understands Ramsdale’s frustration of not starting and highlighted the competition for places which forced a change at number one. “I understand (his frustration) and it’s very difficult for every player and I suffer and care about every player who’s not playing but this is the competition and this is my job as well to make decisions in the best possible way for the team,” Arteta added. “He’s been very supportive and good around the place and that’s what I expect from every single player because when you’re on the field there is someone else who’s not so it works both ways. So far he’s been very good. “It is hard and with other players it’s the same. Aaron (Ramsdale) is an exceptional character and has a charisma and aura around him and we all know that so I fully understand that (why he’s frustrated at being benched), we have to deal with that but I need to make a line-up to prepare for the game. He's been very supportive and good around the place and that's what I expect from every single player Arteta on Ramsdale's response to being dropped “I haven’t decided who will start.” Arteta lauded captain Martin Odegaard after the midfielder signed a new long-term deal at the Emirates. He said: “He’s got a really good balance (as a captain) and you notice him around the building because he always does the right things, he’s funny and likeable, committed and I’m really happy to have him as a captain.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live From Paul Pogba to Angel Di Maria – Manchester United’s recent flops Gregor Townsend knows only wins will do for Scotland Julian Nagelsmann to manage Germany at Euro 2024