Tom’s Daily Goals: Never Feel Hungry or Tired Again. Tom Daley
so they are perpendicular to the floor.
2 With your core engaged, rotate your top leg at the hip to bring your top knee upwards, like a clam. Stop before you feel your body rolling backwards. Return to the starting position and repeat. Then turn over and repeat on the other side.
Start in the same position as a clam but keep your top leg straight and extended with your body line. Keeping your stomach muscles tight and your top leg straight, lift the leg up. Return to the starting position and repeat. Then turn over and repeat on the other side.
Start in a high plank position with your arms straight. Keep your back and burn straight. Bend one knee and twist it towards the opposite elbow. Repeat on your other side.
1 Start from a kneeling position. Lift one knee up and place your foot slightly in front of your knee.
2 Exhale as you bend your front knee and lean forward. Hold the stretch, keeping your glutes squeezed and pelvis tilted underneath you to protect your back and maintain a good posture. Repeat the movement and then change sides.
1 Start on all fours on your hands and knees. Bring your right knee forward and place it behind your right wrist. Place your ankle in front of your left hip. The more your lower leg is parallel with the front of your mat, the wider the stretch.
2 Slide your left leg back, straighten your knee and point your toes, with your heel pointing towards the ceiling. Lower yourself down and keep your hips level.
3 As you inhale, lift your upper body, come on to your fingertips with your hands shoulder width apart, draw your tummy in and open your chest. As you exhale, walk your hands forward on your fingertips and lower your upper body to the floor. To come out of the pose, push back through your fingers and lift your hips before moving back into all fours. Repeat with the other leg.
This is a great stretch to release your hip flexors. Support yourself on your knees and forearms. Begin to take your knees out wider than your hips, then your feet out wider than your knees. Pull your hips back and press your pelvis down.
Push your hips back and then rock forward and squeeze your glutes. To extend this further, push up on your hands.
Start on your side on one elbow. Raise your hips until your body is in a straight line from head to feet. Drop your hip to touch the floor if you can, or go as low as possible.
Hinge at the hips and let your hands dangle to the ground. Bend your legs slightly if needed and hang like a rag doll. You might find it easier to hold your arms at the elbow. Come up slowly.
Kneel on the floor with straight arms resting on a bed, sofa or bench and push your chest towards the ground.
Face away from the bed, sofa or bench and place your hands narrow behind you with your palms facing away from you. Gently kneel or squat down to feel the stretch in the front of your shoulders.
This workout is great for when you get out of bed and need to loosen up and get rid of any aches and pains. The Cat-Cow will start by loosening up your spine and opening up the chest, while the other exercises will target the major muscle groups and energise you for the day. It is also a good set of exercises to do as a mobility warm-up for more intense exercises afterwards. Follow your breath to move between repetitions and exercises.
2. STRENGTHEN, STRETCH & SCULPT WORKOUT
Beginners can follow the routine once, intermediates twice and advanced three times. This workout will engage your core muscles and all your major muscle groups. Lots of people ask me about how they can engage their lower abdominal muscles and these exercises are a great way to start. My top tip is to pull up your pelvic-floor muscles and try to keep them engaged throughout.
This workout will open up your hips and strengthen your glutes and lower back. It’s especially good if you sit at a desk all day. If you suffer from back, knee or hip pain, this workout can really help strengthen those muscles to give you some relief. Beginners can follow the routine once, intermediates twice and advanced three times.
At the end of each of these workouts, I recommend doing the following stretches, holding each one for 30 seconds. Don’t be tempted to skip this part! It is imperative that you stretch out after a workout to keep your muscles strong, flexible and healthy. You should feel a stretch but it shouldn’t be painful – if it starts to hurt, release the hold slightly or stop.