Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. We put our hands on our heads, as if we were detained. What Is the Platypus Walk and How Does It Help Keep JLo So Strong? The line is soft, easy to move in, and made one editor feel like Catwoman. The squat makes this a good exercise for building lower body strength, while jumping forward helps you develop explosive power. 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. Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. This is one of my all-time favorite signature moves! Visit Insider's homepage for more stories. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. The balls of your feet should be facing outward and straight ahead, not lopsided. var f = d.getElementsByTagName( s )[ 0 ], In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. 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. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. A mixture of cardio and strength training. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . "The quickest, most effective workout for your butt says is the platypus walk," Kirsch told Brit + Co. 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 strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. Just be careful to keep correct form you should never sacrifice proper technique for speed. .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? "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Let us bear in mind that when it comes to modifying the appearance of our body, the results are not immediate, but can take months to be perceived. 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. 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. as well as other partner offers and accept our. 24 Songs Thatll Make Your Cooldown Extra Chill. 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. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. What is a Sumo walk? [Ultimate Guide!] s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); After completing the moves, I collapse on the mat and call it a day. 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. Theres more to mobility work than just stretching. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. 5 Minutes Of Guided Meditation For Letting Go Of Anger. August 20, 2022 by Sandra Hearth. 7. Or perhaps the speedy cheetah with its explosive strides. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. How To Do: A Platypus walk This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. 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 prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". 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. 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. Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. If you continue to use this site we will assume that you are happy with it. 58 Actually Useful Gifts All Practical People Will Appreciate, 37 Unique Gifts for the Person Whos Impossible to Shop For, Heres How Long You Should Wait to Brush Your Teeth After Your Morning Coffee, How to Prevent Shin Splints From Ruining Your Runs. To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. 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. 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. Walking increases oxygen flow through the body. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. Improve your . We will have to do 3 series and in each of them between 8 and 12 repetitions. After 7 days of working out like the singer, I noticed my butt looked lifted and I felt more toned. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Make sure your knees stay out and your weight stays in your heels throughout the exercise. And most importantly, dont forget to breathe," adds Zaineb. 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. 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. Continue for 40 seconds, moving as quickly as you can with good form. Plus, it's low impact (read: kind to your joints and safe for most people), requires no equipment and takes up very little space (meaning you can do them just about anywhere). How to Do Frogger Squats for Lower-Body Strength and Mobility, This 5-Minute Sprint Workout Will Take Your Speed and Cardio to the Next Level, Challenge Your Lower-Body Endurance and Strength With This 20-Minute Isometric Glute Workout, How to Build Your Quads and the 7 Best Exercises to Try, 5 Lower-Body Exercise Swaps for Long-Term Gains, How to Tell if You Have Tight Hip Flexors and the 3 Best Ways to Loosen Them. My whole body was completely exhausted and sore after just one week of trying out this routine. 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. '&l=' + l : ''; That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. An original and world famous exercise for toning inner thighs and lifting your butt While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. It can also increase levels of cortisol, epinephrine, and norepinephrine. So much so that it is believed to have arisen from a romance between a water rat and a duck, several hundred years ago in Australia. an NYC-based trainer and instructor at Barry's Bootcamp. Its a thing to behold. Now we walk a few steps forward and others backward. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. 15 Aug 2014. Today, I start with 20 reps each of the pike-up planks, Russian twists, medicine-ball overheard slams, medicine-ball sit-ups, and torso rotations. 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. This move is still really difficult, but I'm able to do two push-ups while on the Bosu ball. A post shared by David Kirsch (@davidkirsch). She takes angular steps, while holding her hands on the back of her head. Hold your hands together in front of your chest. 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. 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. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. After, I have to lay on the mat for a full minute because I'm so exhausted. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); By subscribing you agree to our Terms of Use and It's great for your inner thighs and butt. We use cookies to ensure that we give you the best experience on our website. Play the proactive game to ward off pain. 2023 Cond Nast. Pop quiz: Name an animal with strong, powerful legs. All rights reserved. Strength training by adding weights (dumbbells, ankle weight etc). "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. f.parentNode.insertBefore( j, f ); I am able to do half-hearted versions on each side before I collapse. Low-impact exercises like platypus walks are gentler on the joints. 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; By the end of my reps, my legs are shaking and I have to sit down, but the routine feels much easier this time around. w[ l ].push( { All rights reserved. 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). While platypus walks are low impact, they can still be high intensity especially if you move fast. 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. 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. As Walker notes, this challenging move, impacts the mobility of how your chest, shoulders, core, and hip flexors operate together.. Why Beach Workouts Are The Perfect Way To Take A Vacation From Your "It's great for yourinner thighs and butt," Kirsch added. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. Sign up for notifications from Insider! Here are video demonstrations of six of our favorites. Explaining the benefits of the platypus walk . The workout involved Lopez standing in a wide stance with the knees turned outward. Just as I advance, we will say that nothing special is necessary, just square the posture and practice it several times during the training section. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. by The Editors of Women's Health Published: Oct 6, 2014. . All rights reserved. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up 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. 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. Next, slowly lift your left leg behind you and bring it up to your butt. Put your hands behind your . And for seven grueling days, I tried to replicate her fitness routine. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. All this is achieved after several weeks of training and the result is hypertrophy, which, far from being a bad thing, is what makes the buttock area increase in size in a considerable and natural way, without the need for much suffering or going through an operating room. How we do it is the key for it to take effect and we are not wasting time. Those are the hormones that help elevate energy levels. Despite the fact that I'm a total kickboxing beginner, I'm completely drenched in sweat by the time that I'm done with this class. Then, waddle forward! One key part of JLos exercise routine is her team of trainers. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! What are the main differences between jogging and running? During platypus walks, you remain in a squatted stance the whole time. The video shows Lopez adopting a wide stance with knees turned outward. It's best to do this exercise with ankle weights. Bring your left leg in one step so that it lands next to your right leg. 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. We lower our hips until we place our legs at a 90 degree angle. It is supposed to tone the lower body, including the inner thighs . Watch Kirsch, who's also worked with celebs like Kate Upton and Heidi Klum, demo the exercise as well: Note how Kirsch's knees are turned out in this old-school throwback to his first fitness video (the move's obviously been a favorite of his for a long time). SELF does not provide medical advice, diagnosis, or treatment. Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). Anyway. Celebrity trainer David Kirsch posted a video of the singer and actress doing platypus walks during a training session, and she crushes the lower-body exercise with exactly the focus you'd expect . window.dm = window.dm ||{ AjaxData:[]}; Make sure your knees stay out and your weight stays in your heels throughout the exercise. If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. . "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. 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. 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. By Alexia Dellner. In other words, the time under tension helps you build strong leg muscles. This particular motion also increases your hip mobility, while also engaging your core. } ); if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} We earn a commission for products purchased through some links in this article. img#wpstats{display:none} Walking the Platypus way How to do the Platypus Walk You can see a video of JLo demonstrating the move below. 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. 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. We may earn a commission from links on this page. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. Also known as a sumo walking squat, he told the mag. 6 unconventional sports that will really get you in shape. 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. To finish up, I do two sets of tens reps of bicep curls with 5-pound weights, tricep extensions with a 10-pound weight, shoulder taps, squats with the rowing machine, and the dumbbell-row to tricep-extension circuit. 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. There are those who put their hands in other positions, but the best is on the head so as not to stoop. The move targets one's arms, chest, and abs, and basically requires you to bring your knee to your chest while also doing a push-up. (a) Start in a pli squat position. Copyright 2022 Tiptar | Privacy Policy | Contact Us. I start with 20 reps each of Russian twists, pike-up planks, overhead slams with a medicine ball, medicine-ball sit-ups, weighted jackknives (which is when you lay flat on your back and lift your legs and arms up toward each other at the same time), and torso rotations with a resistance band. This morning, while at brunch, I received some compliments from my friends about how great my butt was looking in jeans. Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. Start by standing with your feet about 2 feet apart. In a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. According to the singer, she has been practicing that walk for years thanks to her personal trainer. 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. 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. The exercise has a silly name, but it's no joke. 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 time, I also do 10 reps each of the wide-stance squat, reverse lunges, single-leg squats, lateral lunges, and crossover lunges before doing a second set of the same rotation. But if its disrupting your life, you may want to see a doctor. J.Lo's Trainer Shares His Top 3 Bum-Sculpting Moves For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. 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. Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. 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. Try this move to target and tighten your glutes: The Platypus Walk. It takes an average person about 6 months to gain muscle mass, following a strict meal and training plan. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). Among them is Jennifer Lopez, who after her appearance in the 2020 Super Bowl caught everyones attention when she saw such a well-molded and toned body at 50 years of age. How to Increase Your Flexibility When You Cant Even Touch Your Toes. The singer is known for following a fairly strict diet she reportedly avoids consuming caffeine, alcohol, and processed foods but she can also credit her physique to a stringent workout routine from two trainers: David Kirsch and Tracy Anderson. 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. The tricky part is getting the right form. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. ( function( w, d, s, l, i ) { As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. 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. You wont want to skip these tracksor your stretches. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. And while she looks strong with every step, the exercise is definitely no cake walk. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. 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. Access your favorite topics in a personalized feed while you're on the go. How to Do the Platypus Walk Exercise for Glute Strength | livestrong 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. She was once quoted by CBS saying, Sleep is my weapon. We may earn commission from links on this page, but we only recommend products we back. A post shared by David Kirsch (@davidkirsch). Top editors give you the stories you want delivered right to your inbox each weekday. This movement is exceptionally good for developing lower body strength and mobility. It hits your inner thighs and the lower part of your butt. Here's what it was like working out like Jennifer Lopez for a week. Next, I do some shoulder taps, squats with a row machine, bicep curls with 5-pound weights, and tricep extensions with a 10-pound weight. (a) Start in a pli squat position. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. Sometimes an out-of-whack cycle isnt a big deal. I'm not sure if it's the workout from yesterday or the intense lower-body routine from a few days prior, but this definitely makes me feel more motivated to get some more leg- and glute-targeting moves in today. Then, take one step at a time with each foot. We spread the legs at the height of the shoulders. Now . The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said. 2023 Deccan Chronicle. It should be said that the muscle mass in the gluteal area will determine the result, so it will be our coach who will tell us if before performing routines of this type, it is advisable to strengthen the area and increase muscle mass. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. Access your favorite topics in a personalized feed while you're on the go. The pop stars bangers are perfectly suited for high-energy cardio. The lizard crawl is the best for building strength throughout the entire body, Walker said. Jennifer Lopez Responds to Accusations That She Photoshopped Her Abs on Instagram, 10 Super-Impressive Britney Spears Workouts on Instagram, 7 Easy Fixes to Make Butt Exercises More Effective. All rights reserved. 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.
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