w[ l ].push( { 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. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. We spread the legs at the height of the shoulders. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. The platypus walk was no joke. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. 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. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. 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. 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. Play the proactive game to ward off pain. Apple Fitness+ Now Offers Kickboxing Workouts, All the Things Your Personal Trainer Wishes You Knew, Free Online Exercise Classes For Australians Stuck At Home. 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. You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. 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. 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. Top editors give you the stories you want delivered right to your inbox each weekday. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. 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. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. Surprise! 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. Now . Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. These moves are a lot harder to do now than they were before because my abs are still sore from a few days ago. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. To do the inchworm crawl, youll assume a plank position. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. she reportedly avoids consuming caffeine, alcohol, and processed foods, one of the many things Lopez does to stay in shape. We will have to do 3 series and in each of them between 8 and 12 repetitions. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. Place your arms up behind your head. Privacy Policy. It's clear Jenny from the Block doesn't cut any corners when it comes to sculpting her body, and I respect her for it even though I won't be following her full routine again anytime soon. The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said. 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. All rights reserved. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. new Date().getTime(), event: 'gtm.js' This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. w[ l ] = w[ l ] || []; 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? Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. Copyright 2022 Tiptar | Privacy Policy | Contact Us. 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. One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts.". 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. j.async = true; Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. Anyway. 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. 15 Aug 2014. Stay up to date with what you want to know. 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. } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. 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. h = d.getElementsByTagName('head')[0], Explaining the benefits of the platypus walk . How to do the Platypus Walk Hearst Magazine Media, Inc. All Rights Reserved. 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. This particular motion also increases your hip mobility, while also engaging your core. Start in a wide stance with your knees and feet turned outward. As you hinge your hips forward at the torso without rounding your back and while keeping a neutral spine, the inchworm crawl focuses onstretching the hamstrings and improving your flexibility, Walker said. Platypus Walks. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. What are the main differences between jogging and running? Jennifer and I do a lot of platypus walks with a wide stance. s.type = 'text/javascript'; It hits your inner thighs and the lower part of your butt. Hold your hands together in front of your chest. Its great for your inner thighs and butt.. Those are the hormones that help elevate energy levels. 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. 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). My whole body was completely exhausted and sore after just one week of trying out this routine. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. We put our hands on our heads, as if we were detained. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. 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. We earn a commission for products purchased through some links in this article. } ()); 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. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. Jennifer Lopez. I try to get eight hours a night.. This is one of my all-time favorite signature moves! 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. This movement is exceptionally good for developing lower body strength and mobility. 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. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. 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). Also known as a sumo walking squat," Kirsch said in an interview with Vogue. Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. Continue for 40 seconds, moving as quickly as you can with good form. "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. It can also increase levels of cortisol, epinephrine, and norepinephrine. 24 Songs Thatll Make Your Cooldown Extra Chill. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). Theres more to mobility work than just stretching. How To Do: The Platypus Walk. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. It is supposed to tone the lower body, including the inner thighs . August 20, 2022 by Sandra Hearth. Try this move to target and tighten your glutes: The Platypus Walk. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. 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. (a) Start in a pli squat position. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . Stephanie Nuzzo is the Editor of Lifehacker Australia. It takes an average person about 6 months to gain muscle mass, following a strict meal and training plan. This movement is exceptionally good for developing lower body strength and mobility. The squat makes this a good exercise for building lower body strength, while jumping forward helps you develop explosive power. 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. 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. Right foot in front of you left, stay engaged in that plie squat. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); Bring your left leg in one step so that it lands next to your right leg. as well as other partner offers and accept our. The pop stars bangers are perfectly suited for high-energy cardio. I'm someone who prides myself on usually having pretty decent lower-body strength, but I'm not really used to doing some of the variations that Lopez does with her workouts. Registered in England 112955. 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. Put your hands behind your head and waddle forwards (dont laugh now). It is supposed to tone the lower body, including the inner thighs and butt. 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. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. That's one rep. Repeat five times. window.dm.AjaxEvent = function(et, d, ssid, ad){ This move is still really difficult, but I'm able to do two push-ups while on the Bosu ball. This type of routine is of moderate intensity if done well, in fact, there are those who do it with sand weights on their feet. Improve your . It is also known as a sumo walking squat.". 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. The workout involves taking angled steps with the legs spread apart. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . To do a duck walk, squat down onto the balls of your feet. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). /* ]]> */. 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. Strength training by adding weights (dumbbells, ankle weight etc). The point is to try to do almost a minute (about 40 seconds) of platypus walking as fast as possible, walking back and forth to achieve the desired effect. 7. Stay up to date with what you want to know. Then, do the reverse. And walking like an animalinstead of like a humanshould be different enough. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. After, I have to lay on the mat for a full minute because I'm so exhausted. This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. 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. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. .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. The tricky part is getting the right form. After completing the moves, I collapse on the mat and call it a day. s.async = true; 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. This time, I amp things up by doing two sets of 10 platypus walks, and my butt is really feeling the burn as I grab my 10-pound weights. 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. But if its disrupting your life, you may want to see a doctor. 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. All rights reserved. "Jennifer and I do a lot of platypus walks with a wide stance. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. According to the singer, she has been practicing that walk for years thanks to her personal trainer. Just be careful to keep correct form you should never sacrifice proper technique for speed. Walking increases oxygen flow through the body. I wake up, and my arms and shoulders feel like they're on fire. Keeping your back straight, lower your body towards the ground by bending your knees. Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. During platypus walks, you remain in a squatted stance the whole time. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. j = d.createElement( s ), dl = l != 'dataLayer' ? 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. '&l=' + l : ''; By subscribing you agree to our Terms of Use and By clicking Sign up, you agree to receive marketing emails from Insider The line is soft, easy to move in, and made one editor feel like Catwoman. [CDATA[ */ Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. 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. 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. If you continue to use this site we will assume that you are happy with it. By clicking Sign up, you agree to receive marketing emails from Insider 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. 14 Types Of Bug Bites You Shouldnt Ignore. Pop quiz: Name an animal with strong, powerful legs. Here's what it was like working out like Jennifer Lopez for a week. 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. 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 see a video of JLo demonstrating the move below. window.dm = window.dm ||{ AjaxData:[]}; Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. The challenge comes from actually doing the exercise with good formyour knees should be turned outward (instead of forward) with your knees stacked on top of your ankles. Its a thing to behold. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. Putting some pep in your platypus step will definitely get your heart rate up. It should be said that we should not compare ourselves with any body, we all have ours and we can shape it as we want, nor is it mandatory to do intense sports, which is recommended, and we recommend, is to maintain a healthy lifestyle and stay somewhat active and move away from sedentary lifestyle. By Alexia Dellner. How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. by The Editors of Women's Health Published: Oct 6, 2014. . an NYC-based trainer and instructor at Barry's Bootcamp. 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. 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. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. 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.
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