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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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Italian fashion designer Giuliano Calza has called on shoppers to boycott Chinese fast fashion retailer Shein or “accept mediocrity”. The co-founder of streetwear label GCDS, which stands for “God Can’t Destroy Streetwear”, posted a statement on Instagram accusing the retailer of “stealing” his shoe design. Shein, which is known for selling cheap clothes, has been embroiled in numerous copyright infringement lawsuits by designers and artists over the years. Calza said that the retailer’s actions were “hurtful and abusive” and accused it of “stealing ideas, stealing sweat, stealing love and [months] of dedication and stealing the energy of making [sic] new ideas come to life”. He wrote: “Imagine them coming into your house or your mind and making your things, your dreams… THEIRS.” The designer also addressed shoppers who may complain his garments and accessories are “too expensive” and therefore they shop on Shein. “Because I respect humans, I respect hard work and workers, I use ethical way of productions and materials [sic],” he said, after earlier accusing the retailer of “killing the planet with… dehumanising policies that make [these] prices possible”. He posted screenshots of a pair of silver wedge heels on Shein’s website, which have the same stylised heel as the Morso heels, available on the GCDS website for US$875. It is unclear how much Shein’s version of the shoes are, and they appear to have been removed from the site. The Independent has contacted Shein for comment. Calza continued in his post: “I try to stay human, I try to make my country a place where this industry can live for young people like me, but in this time maybe I’m wrong, maybe I am the fool.” The designer, whose brand has been worn by Beyonce, Bella Hadid, Dua Lipa, Pamela Anderson, and other celebrities, said that “what hurts the most is people tagging me [on these] shoes and expecting me to congratulate them or repost”. “It’s very sick. If you want creativity and young people to continue [surviving] and see them succeed, do not be a part of their game,” he added. In his caption, Calza wrote: “Boycott Shein or accept abusive behaviour, accept stealing and accept the planet where you live, to burn in shame and fear [sic]. “Accept mediocrity and be part of killing someone else’s dreams.” In 2021, Shein was accused of “deliberate and calculated” trademark infringement by a number of major and independent brands, including AirWair International, owner of Dr Martens. The complaint, filed in California, accused the retailer of having a “clear intent to sell counterfeits”. Shein denied the claims, and has denied other claims of alleged infringement. Read More A look inside the Malibu Barbie Cafes opening in New York City and Chicago Elle Fanning says her body ‘creepily shifts’ as she adjusts to wearing corsets Best jackets for spring and summer, from bombers to trench coats Elle Fanning says her body ‘creepily shifts’ as she adjusts to wearing corsets Fans defend Kyla Pratt for dressing casually to The Little Mermaid premiere 11 lightweight SPFs your skin will love

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