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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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What the papers say With the transfer deadline looming, Premier League sides are making their final moves as the clock ticks down to September 1. According to the Daily Mail, one of the big moves could see a star name leave the Premier League, with Saudi Arabian side Al-Ittihad gearing up for a £118million bid for Egyptian forward Mohamed Salah, 31. The Daily Star reports that Liverpool boss Jurgen Klopp would be “furious” if the move went ahead. The Daily Mirror reports Manchester United are keen to nab a midfielder before the transfer window closes, with Sofyan Amrabat, 27, their prime target. The Daily Mail reports Fiorentina have turned down a £1.7million loan deal but would consider a deal with an obligation to buy. One player who could be on his way out of Old Trafford is English defender Teden Mengi. Luton are close to signing him, according to the Daily Mail. Tottenham’s move for Wales forward Brennan Johnson, 22, from Nottingham Forest has stalled, according to The Independent. Crystal Palace’s Eberechi Eze, 25, has emerged as a new target. Social media round-up Players to watch Callum Hudson-Odoi: Nottingham Forest are close to a deal for the England winger, 22, from Chelsea, according to the Guardian. James McAtee: Manchester City’s England Under-21s midfielder could return for a second loan spell at Sheffield United, who are leading the chase for him, according to Football Insider. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

American investment firm 777 Partners have returned to the negotiating table at Everton but are now reportedly considering a majority purchase. The group had been in talks earlier this summer over a partial investment only for rivals MSP Sports Capital to enter into an exclusivity agreement with Toffees owner Farhad Moshiri. With the agreement now over after that potential investment fell through over repayments to existing lenders – although a £100million loan to help finalise the completion of a new stadium at Bramley-Moore Dock was agreed – it appears 777 have re-entered talks. However, reports suggest it is with a view to a full takeover of the club. Everton have been seeking outside investment for some time in order to free up finances to complete the new stadium. In January Moshiri, who has spent more than £500million on players since becoming the majority shareholder in 2016, said the club was not up for sale but admitted he was exploring funding options to cover the final stages of the £550m-plus build at Bramley-Moore which will is set to see the ground opened next season. The 777 group, which did not comment when contacted by the PA news agency, currently own, or part own, Genoa, Standard Liege, Hertha Berlin, Vasco de Gama and Melbourne Victory and the London Lions basketball team and British Basketball League. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live