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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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Formula 1 will produce the television coverage of the Monaco Grand Prix next week – ending a longstanding grip on the event from local broadcasters. F1 produces the world feed for every race on the calendar, with Monaco previously being the anomaly among a season of 22 races in 2023 – a figure which has dropped from 23 after Imola’s cancellation this weekend due to flooding in the Emilia Romagna region. Local TV station Tele Monte Carlo had been the producers of one of the sport’s most famous races, but F1 will now control the broadcasting of the event, including the world feed. The local hosts have been criticised in recent years for their feed, with examples of key action being missed and shots shown at random times. A memorable instance was in 2021, when a battle for position between Sebastian Vettel and Pierre Gasly after a pit-stop was cut-out for a random replay of Lance Stroll’s car running wide at the swimming pool chicane. The event’s production is now set to improve by F1 moving it in-house, with new and improved angles in addition to traditional shots around the twists and turns of the principality. Monaco has been out on its own in locally producing their F1 race for the last 11 years, since Fuji Television stopped producing the Japanese Grand Prix in 2011. Previous to that, F1 gradually took the reigns at grands prix around the world from local hosts to in-house production. 2023 marks the first in a three-year deal between F1 and the Automobile Club of Monaco (ACM), in the short-term stamping out doubts about the future of the blue-ribbon race. Red Bull’s Sergio Perez won last year’s Monaco Grand Prix in wet conditions. The Mexican trails team-mate Max Verstappen by 14 points heading into this year’s race. Hometown favourite Charles Leclerc will be eyeing his first ever podium at a race he has notoriously struggled at since his F1 debut in 2018. The Ferrari star has secured pole positions in the last two years but was unable to take to the start line in 2021 due to a mechanical failure and a pit-stop blunder in 2022 meant he finished fourth. Read More F1 race schedule: What time is the Monaco Grand Prix next Sunday? Lewis Hamilton and Mercedes are the biggest losers from Imola Grand Prix cancellation F1 Emilia Romagna Grand Prix cancelled after heavy flooding in region Will Imola Grand Prix be rescheduled?

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