Squats

In front of a chair stand with feet shoulder width apart

• Lean in with your hips and start to come down in a controlled manner.
• Counter balance yourself with your arms by bringing them forward parallel in front of you.
• Once your bumb hits near the chair return to stand in starting position in a controlled manner
• Make sure you knees do not go over your toes
• Draw your stomach in nice and tight as well as your legs and butt
• It is Normal to feel like you are falling back but with your arms forward and your torso on a 45-degree angle you won’t fall!

The Squatting technique is used a lot throughout Andy’s Bootcamps and will teach you to apply it throughout everyday life in regards to lifting things, bending over etc.If you want to protect that lower back and have a flat tummy make sure you that you draw that stomach in, concentrate on your leg muscles and in doing so it will take the pressure off your knee joints and the lower back

What do the abs do?

The abdominal muscle group is made up of four differen’t muscles the Rectus Abdominus, the internal and external obliques and the transverse abdominals. The purpose of this muscle group is to stabilize the pelvis and the lower back (lumbar). With proper activation of the abdominal muscle group through movement will help protect the lower back from injury whilst doing DAILY ACTIVITIES.

The easiest way to get all of these groups working at the same time is to draw the abdominal region in (draw the belly button towards spine) during functional resistance training and/or functional daily activities! In doing so the transverse abdominals are activated and with controlled breathing there is also co-activation of the internal and external obliques (everything is working!!)

The fastest way to get fat off your abs!!!

Throughout proper functional resistance training with the focus of working the inner stomach muscles, (as shown above) as well as combining a good progressive cardio base with proper eating patterns, will lead to optimal fat loss off the abdominal region.

To conclude - Andy’s Boot Camp classes focus on a high calorie burning cardio base with a different flavour of resistance training which will result in not only fast fat-burning but also a flat stomach and leaner physique! The more classes you do the better results you will get!