Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. Skipping could be all you need, 10 Free weights exercises that promise results, 5 best pilates bars to help you feel the burn, Women's Health, Part of the Hearst UK Wellbeing Network. This is one of my all-time favorite signature moves! The platypus walk exercises the thighs and buttocks, and is one of the exercises that Jennifer Lpez performs the most among other world-famous celebrities. How To Do: The Platypus Walk. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. In other words, the time under tension helps you build strong leg muscles. s.async = true; Translation: Your thighs never get a break. Maintaining the squat position, take four steps forward. Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. Platypus Walk Exercise Here's the workout routine that keeps Jennifer Lopez in killer shape Make sure your thighs are parallel to the ground (or as low as you can comfortably go while maintaining proper form), your knees are stacked on top of your ankles and your weight is in your heels. Visit Insider's homepage for more stories. All rights reserved. To try it yourself, do 40 seconds of platypus walks as quickly as you can, taking a few steps forward then a few steps back. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. We will have to do 3 series and in each of them between 8 and 12 repetitions. new Date().getTime(), event: 'gtm.js' Hold your hands together in front of your chest. The squat makes this a good exercise for building lower body strength, while jumping forward helps you develop explosive power. This particular motion also increases your hip mobility, while also engaging your core. A post shared by David Kirsch (@davidkirsch). 15 Aug 2014. Its always worth chatting with a health expert about your goals and lifestyle before diving into anything new, but there are a few old faithful elements that Kirsch highlighted as key parts of his journey with JLo. How to Do the Platypus Walk Exercise for Glute Strength | livestrong var d = document, August 20, 2022 by Sandra Hearth. Here's Lopez crushing them like a champto the tune of Justin Timberlake's "Senorita," no less: This content can also be viewed on the site it originates from. /* ]]> */. 2023 Cond Nast. All rights reserved. All rights reserved. as well as other partner offers and accept our. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} .css-26w0xw{display:block;font-family:NationalBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-26w0xw:hover{color:link-hover;}}@media(max-width: 48rem){.css-26w0xw{font-size:1.18581rem;line-height:1.2;margin-bottom:0.625rem;}}@media(min-width: 40.625rem){.css-26w0xw{line-height:1.2;}}@media(min-width: 48rem){.css-26w0xw{font-size:1.28598rem;line-height:1.2;margin-bottom:0rem;}}@media(min-width: 64rem){.css-26w0xw{font-size:1.575rem;line-height:1.1;margin-bottom:-0.5rem;}}14 Types Of Bug Bites You Shouldnt Ignore, Jen Garner Shares Her "Secret" for Thinning Hair, An Infertility Support Group Helped Me Heal, The Bachelors Sarah Herron Baby Loss Essay, More Daily Magnesium Linked To Lower Dementia Risk, The 10 Best HEPA Vacuums For Allergies And Mold. Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . window.dm.AjaxEvent = function(et, d, ssid, ad){ Wearing a shirt that says "but first, the gym" (because J.Lo's got that dedication), Lopez is shown taking a few steps forward while holding a deep pli squat, then taking a few steps back, per Kirsch's instructions. Just be careful to keep correct form you should never sacrifice proper technique for speed. We may earn a commission from links on this page. Walking increases oxygen flow through the body. "The quickest, most effective workout for your butt says is the platypus walk," Kirsch told Brit + Co. The tricky part is getting the right form. 6 Challenging 'Animal Walks' You Should Add to Your Workout She does the first set walking forward and then walks backward for the second set. Not only will your loose, limber hips thank you, but your lower back will, too. f.parentNode.insertBefore( j, f ); } ); Surprise! Jennifer Lopez. Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Platypus Walks Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. Here's what it was like working out like Jennifer Lopez for a week. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Instead of lifting my legs to the side in the Spider-Man manner, I decide to just attempt a few regular push-ups while balancing on the Bosu ball. Access your favorite topics in a personalized feed while you're on the go. Put your hands behind your head and waddle forwards (dont laugh now). It's great for your inner thighs and butt. Kirsch went on to explain that along with the all-powerful platypus walk, he likes to use single-leg deadlifts, boxing and pilates in sessions with JLo. How To Do: A Platypus walk She was once quoted by CBS saying, Sleep is my weapon. At first it is strange and uncomfortable to walk like this, but when we get the hang of it and practice it well, we will see how that workload is noticeable in the thighs and buttocks. Kirsch went on to explain that along with the all-powerful platypus walk, he likes to use single-leg deadlifts, boxing and pilates in sessions with JLo. s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); We mix some cardio, plyometrics, full-body, core and lower body into her workoutsthey are very, very intense and she takes it very seriously, which is exciting for someone like me, he told Vogue. As you become more comfortable doing it, you can increase the difficulty by adding in a pushup, or working harder to keep your body very close to the ground. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. During the movement, you want to make sure your hands are behind your head, your thighs are parallel to the ground, your knees are straight and forward, and your weight is in your heels. The workout involved Lopez standing in a wide stance with the knees turned outward. Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. Now reverse (Make sure your knees stay out and your weight stays back in your heels throughout the movement), .css-26w0xw{display:block;font-family:NationalBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-26w0xw:hover{color:link-hover;}}@media(max-width: 48rem){.css-26w0xw{font-size:1.18581rem;line-height:1.2;margin-bottom:0.625rem;}}@media(min-width: 40.625rem){.css-26w0xw{line-height:1.2;}}@media(min-width: 48rem){.css-26w0xw{font-size:1.28598rem;line-height:1.2;margin-bottom:0rem;}}@media(min-width: 64rem){.css-26w0xw{font-size:1.575rem;line-height:1.1;margin-bottom:-0.5rem;}}'I went spinning twice a week for 1 month', Simple tips to build a rounder, bigger bum, Oura Ring review: My new favourite fitness gadget, 'I trained like Michelle Keegan for 2 weeks', Rochelle Humes looks strong AF in a bikini, 13 CrossFit workouts for every level of experience, CBA with the gym? As gratifying as it's been to see some immediate results, my whole body is in pain at this point and it's basically begging me to end this week-long challenge. The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. A mixture of cardio and strength training. Working with these two trainers, Lopez has put together a routine that combines high-intensity interval training (HIIT) exercises, strength training, kickboxing, and ab workouts. Keeping your back straight, lower your body towards the ground by bending your knees. Do the first set walking forward and the second set walking backward, which is easier because you don't have to fight the urge to turn your knees forward. I'm already planning to incorporate the platypus walk, some of the lunge variations, and a few of the ab moves (including the ones that use a stability ball) into my future workouts. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. J.Lo's Trainer Shares His Top 3 Bum-Sculpting Moves 14 Types Of Bug Bites You Shouldnt Ignore. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. Make sure your knees stay out and your weight stays in your heels throughout the exercise. To do the inchworm crawl, youll assume a plank position. Next, slowly lift your left leg behind you and bring it up to your butt. I start the day pretty excited to try out Lopez's core workout, which features a lot of moves that I've never heard of. Right foot in front of you left, stay engaged in that plie squat. If this is what it takes to get the super-toned arms that Lopez was sporting during the Super Bowl halftime show, I'm ready to keep this up. One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts.". This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. Lift your right leg and bend it at the knee, bringing it up towards your body. And most importantly, dont forget to breathe," adds Zaineb. This morning, while at brunch, I received some compliments from my friends about how great my butt was looking in jeans. Even though we already knew that Lopez could take a mean pre-workout selfie, now we have official confirmation that she's a beast in the gym, tooas if there was any doubt. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. Here we do not induce to copy other bodies or to complex ourselves, we only encourage exercise and we will like this walk, although at first it seems strange to us. In a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. Take five . Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. Then, take one step at a time with each foot. Staying low to the ground while keeping your knees fully flexed and holding your torso upright, take a step forward with one leg, then drag the back foot forward. She takes angular steps, while holding her hands on the back of her head. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. 24 Songs Thatll Make Your Cooldown Extra Chill. Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. (b) Hold the squat, then reverse, keeping your weight on your heels. Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. Place your arms up behind your head. In an interview with Self magazine, Kirsch said that, when he's pressed for time, he has Lopez do Spider-Man push-ups on a Bosu ball, which is a sort of half-hemisphere workout tool. Bring your left leg in one step so that it lands next to your right leg. A frog jump is similar to a squat jump, except that instead of jumping straight up, you jump while propelling yourself forward. I Worked Out Like Jennifer Lopez for a Week, Here's How Registered in England 112955. (a) Start in a pli squat position. My whole body was completely exhausted and sore after just one week of trying out this routine. Behind those bodies that we see on Instagram every day there are intense exercise routines, diets, genetics (especially this) and even aesthetic and photographic retouching (quite a few in addition and little by little we are seeing that the real thing is the best option). You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. The platypus walk is an exercise that requires some resistance and is an uncomfortable posture that we will not like too much, unless we want well-rounded and perfect buttocks. "It's great for yourinner thighs and butt," Kirsch added. Hearst Magazine Media, Inc. All Rights Reserved. I do a few pikes on the stability ball and attempt stability-ball scissors, which is when you balance with your stomach on the stability ball and scissor your legs back and forth. Low-impact exercises like platypus walks are gentler on the joints. 10 Benefits of Walking, Plus Safety Tips and More Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. This is more difficult moving forward than moving backward, says Otey, because you have to fight against the urge to let your knees go forward. Repeat 15 times. It takes an average person about 6 months to gain muscle mass, following a strict meal and training plan. Meditation teacher and co-founder of Awarehouse Christine Alfred guides us through a 5-minute practice designed to assist in letting go of negative emotions and anger. an NYC-based trainer and instructor at Barry's Bootcamp. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. Pressing through your heel and mid foot, take a step forward with one leg (remaining in the squatted position), then the other leg, and then backwards with each leg in turn. While platypus walks are low impact, they can still be high intensity especially if you move fast. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); .css-26w0xw{display:block;font-family:NationalBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-26w0xw:hover{color:link-hover;}}@media(max-width: 48rem){.css-26w0xw{font-size:1.18581rem;line-height:1.2;margin-bottom:0.625rem;}}@media(min-width: 40.625rem){.css-26w0xw{line-height:1.2;}}@media(min-width: 48rem){.css-26w0xw{font-size:1.28598rem;line-height:1.2;margin-bottom:0rem;}}@media(min-width: 64rem){.css-26w0xw{font-size:1.575rem;line-height:1.1;margin-bottom:-0.5rem;}}'I went spinning twice a week for 1 month', Simple tips to build a rounder, bigger bum, Oura Ring review: My new favourite fitness gadget, 'I trained like Michelle Keegan for 2 weeks', Rochelle Humes looks strong AF in a bikini, 13 CrossFit workouts for every level of experience, CBA with the gym? You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. 7. 'gtm.start': Maybe you chose the swift, graceful gazelle. Platypus Walks. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. We are loosening the hip flexors, making the gluteus muscles stronger, and increasing their capability to hold that sit back position while keeping the core braced in an upright stance, Walker said. I can't remember the last time my abs were this sore. Whether Jennifer Lopez is building up her upper body and core for her role in "Hustlers" or is shimmying across a stage, the 51-year-old triple threat seems to be in killer shape. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. This low squat technique works "the inner thighs and lifts and tones the butt." Lopez's favorite ab exercises are ones that work with a stability ball "For her abs and core, we do stability-ball pikes," Kirsch told Allure. Putting some pep in your platypus step will definitely get your heart rate up. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. } ()); And walking like an animalinstead of like a humanshould be different enough. 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. How to Increase Your Flexibility When You Cant Even Touch Your Toes. It hits your inner thighs and the lower part of your butt. ( function( w, d, s, l, i ) { Right foot in front of you left, stay engaged in that plie squat. 2023 Deccan Chronicle. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. I never thought I'd say this, but I'm pretty excited by how sore my legs are in the morning especially since I think it means some of these lower-body workouts are working. More or less we all know what a platypus is, that mixture of such disparate species. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. Those are the hormones that help elevate energy levels. By clicking Sign up, you agree to receive marketing emails from Insider We use cookies to ensure that we give you the best experience on our website. Top editors give you the stories you want delivered right to your inbox each weekday. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. According to certified personal trainer Lyuda Bouzinova, the beach offers a more functional workout because exercising on the sand incorporates the element of balance into every motion. This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. I'm surprised by how quickly my butt starts to burn as I do the platypus walk, which reminds me of a lateral-squat walk except my hands are behind my head and I'm kind of waddling forwards and backward in a pli squat instead of moving side-to-side. To do the platypus walk we must follow the following steps: If we have achieved the correct posture, we will notice some pressure on the buttocks and thighs. If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. Although I love standard boxing classes, kickboxing seems to take a whole other level of focus and balance to nail working my legs and hands in tandem. Lara Walsh for Insider One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts."The trainer usually gives Lopez 30 to 45 minutes of full-body workouts to help her get the most bang for her buck in the shortest amount of time, but I divided up the moves a bit to give my muscles adequate time to rest. The platypus walk was no joke. As we have already advanced, it is a somewhat special routine that must be practiced correctly or we will not be obtaining the desired result. } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); Watch: Jennifer Lopez Tones Lower Body With 'Platypus Walk' /* Also known as a sumo walking squat, he told the mag. The platypus walk exercise is also extremely versatile: "Platypus walks could be incorporated as a warm-up to your workout, utilized as cardio or in a strength-training session (especially with the addition of ankle weights)," says Joilan Lewis, CPT, a certified personal trainer at LifeTime. Start in a wide stance with your knees and feet turned outward. Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. Standing and walking in that stance strengthens core muscles and hamstrings, while keeping the hands on the back of the head during the walk offers some minor resistance to the shoulders, biceps, and triceps. 'I went spinning twice a week for 1 month'. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. but the routine feels much easier this time around. This movement is exceptionally good for developing lower body strength and mobility. Take five total steps forward, then reverse. }; After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. The line is soft, easy to move in, and made one editor feel like Catwoman. We earn a commission for products purchased through some links in this article. What are the main differences between jogging and running? This strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. At this point, I feel like I can barely sit up, but Kirsch told Allure magazine that some of Lopez's ab-sculpting moves include a stability ball so I try some of those out, too. (a) Start in a pli squat position. Explaining the benefits of the platypus walk . I wake up, and my arms and shoulders feel like they're on fire. The tricky part is getting the right form. Instead, I settle on doing a modified version where I have one of my knees on the ground while I try to lift the other up. This move is still really difficult, but I'm able to do two push-ups while on the Bosu ball. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. It's fun and functional. Recently, one of her trainers, David Kirsch, spoke with Vogue about the workouts behind the JLo body and he shared some pretty eye-opening insights. Then, waddle forward! The trainer usually gives Lopez 30 to 45 minutes of full-body workouts to help her get the most bang for her buck in the shortest amount of time, but I dividedup the moves a bit to give my muscles adequate time to rest. Platypus walk for perfect glutes Jennifer and I do a lot of platypus walks with a wide stance. The Platypus Walk is a great exercise for your lower back and glutes. Platypus walks which involve coming into a deep sumo squat and walking forward and backward are aptly named because they imitate the signature waddle of the water animal on land. I'm kind of dreading the stability-ball exercises, so I start with a 30-second plank, then 30-second side planks on each side. I find myself struggling and feeling pretty lost the entire class which also includes HIIT workouts, like burpees and jump squats, that are meant to help keep my heart rate up. . Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. But according to Lopez's trainer David Kirsch, to tone up her butt and inner thighs, the singer swears by a body-weight workout called the "platypus walk" and he posted a video on Instagram of the singer doing the move. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Still, I'm all about the booty gains, so I call the day a win and I'm excited to really challenge myself this week. Overall, I feel like I quickly saw some pretty great results in how my body looked and felt, and I liked that these moves trained some muscles that my normal exercises don't cover. "The glutes are activated when the hips externally rotate, knees are laterally rotated and the pelvis is rotated backward [anterior pelvic rotation] all of which are incorporated when performing the platypus walk," Lewis says. While in the pli squat position (an exercise that strengthens the legs, glutes, and calves and increases the range of motion in your hips), waddle forward with your right foot in front of your left. Registered in England 112955. Here are just a few reasons you should incorporate platypus walks into your daily routine: While you may feel weird in the wide-legged waddle position, this strange stance is key for targeting the largest muscle group in your body: your glutes. According to the singer, she has been practicing that walk for years thanks to her personal trainer. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. I finish off with the pikes and scissors, which are again a lot harder today because of how sore my arms, shoulders, and legs are. During platypus walks, you remain in a squatted stance the whole time. The workout involves taking angled steps with the legs spread apart. Here are video demonstrations of six of our favorites. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. DK PLATYPUS WALK WITH MB' - YouTube To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Why Beach Workouts Are The Perfect Way To Take A Vacation From Your I'm exhausted but I'm trying to finish this routine with a bang, so I try to adopt a positive attitude towards these Spider-Man push-ups. The walk that we explain today in this text is famous, because when done correctly it is possible to strengthen the buttocks and thighs, apart from toning them and achieving that look of a rounded and perfect area. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. h = d.getElementsByTagName('head')[0], "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. We spread the legs at the height of the shoulders. s.type = 'text/javascript'; She did the first step walking forward and then walked backward for the second set. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". We may earn commission from links on this page, but we only recommend products we back. Done correctly, you should feel them in your butt, the backs of your legs, and your quads for a total lower-body burn, she says.
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