Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Access your favorite topics in a personalized feed while you're on the go. 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. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. 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. We lower our hips until we place our legs at a 90 degree angle. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. 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. Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. Low-impact exercises like platypus walks are gentler on the joints. The tricky part is getting the right form. Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. 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. 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. 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. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. Start in a wide stance with your knees and feet turned outward. Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. And while she looks strong with every step, the exercise is definitely no cake walk. Top editors give you the stories you want delivered right to your inbox each weekday. 14 Types Of Bug Bites You Shouldnt Ignore. One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts.". Put your hands behind your . They may be challenging even for a mega-star like Lopez, but platypus walks are actually an incredibly accessible exercisethere's zero equipment required, it's low-impact, and you don't need a ton of space. 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? Cardio to get your heart rate up by increasing the pace Stay up to date with what you want to know. That said,my body was extremely sore at the end and I struggled through parts of the week. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. However, I don't know if the average person would be able to keep up this workout, which Lopez told Us Weekly that she does "three or four times a week," as reported by Hollywood Life. First of all, he made clear that no two bodies are the same so you really cant go and adopt another persons fitness routine and just expect it to work for you. Strength training by adding weights (dumbbells, ankle weight etc). Registered in England 112955. ( function( w, d, s, l, i ) { The platypus walk was no joke. 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. 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). What is a Sumo walk? [Ultimate Guide!] As Walker notes, this challenging move, impacts the mobility of how your chest, shoulders, core, and hip flexors operate together.. My whole body was completely exhausted and sore after just one week of trying out this routine. It's best to do this exercise with ankle weights. "The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. Platypus walk for perfect glutes Those are the hormones that help elevate energy levels. And walking like an animalinstead of like a humanshould be different enough. This is one of my all-time favorite signature moves! 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. 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. The video shows Lopez adopting a wide stance with knees turned outward. 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. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); 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. Place your arms up behind your head. 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. 'I went spinning twice a week for 1 month'. 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. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. 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. 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. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. 24 Songs Thatll Make Your Cooldown Extra Chill. 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. How To Do: A Platypus walk Access your favorite topics in a personalized feed while you're on the go. "It's great for yourinner thighs and butt," Kirsch added. j = d.createElement( s ), dl = l != 'dataLayer' ? After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. /* */. Also known as a sumo walking squat," Kirsch said in an interview with Vogue. 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. Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Now you can get the top stories from Lifehacker delivered to your inbox. Translation: Your thighs never get a break. Walking the Platypus way Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. If you continue to use this site we will assume that you are happy with it. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Take five . We may earn a commission from links on this page. }; Next, slowly lift your left leg behind you and bring it up to your butt. If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. 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. 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. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. One key part of JLos exercise routine is her team of trainers. 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). Now . 2023 Cond Nast. We will have to do 3 series and in each of them between 8 and 12 repetitions. I Worked Out Like Jennifer Lopez for a Week, Here's How 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. } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); The Platypus Walk is a great exercise for your lower back and glutes. The squat makes this a good exercise for building lower body strength, while jumping forward helps you develop explosive power. an NYC-based trainer and instructor at Barry's Bootcamp. 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. "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. Improve your . To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. w[ l ] = w[ l ] || []; These moves are a lot harder to do now than they were before because my abs are still sore from a few days ago. It is supposed to tone the lower body, including the inner thighs . The workout involved Lopez standing in a wide stance with the knees turned outward. This morning, while at brunch, I received some compliments from my friends about how great my butt was looking in jeans. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! 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. 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. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. h = d.getElementsByTagName('head')[0], Why Beach Workouts Are The Perfect Way To Take A Vacation From Your According to the singer, she has been practicing that walk for years thanks to her personal trainer. The famous ones, mainly women, perform this exercise routine several times a week, together with other routines where they take care of the butt, legs and abdomen, apart from the arms and other areas. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. SELF does not provide medical advice, diagnosis, or treatment. Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. Also known as a sumo walking squat, he told the mag. You wont want to skip these tracksor your stretches. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. Not only will your loose, limber hips thank you, but your lower back will, too. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up Just be careful to keep correct form you should never sacrifice proper technique for speed. but the routine feels much easier this time around. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. August 20, 2022 by Sandra Hearth. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. 5 Minutes Of Guided Meditation For Letting Go Of Anger. 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. Stay engaged in the pli squat as you waddle forward, stepping left foot in front of the right (B), right foot in front of the left (C). "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. We earn a commission for products purchased through some links in this article. 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. "The quickest, most effective workout for your butt says is the platypus walk," Kirsch told Brit + Co. This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. 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. var d = document, By clicking Sign up, you agree to receive marketing emails from Insider More or less we all know what a platypus is, that mixture of such disparate species. And most importantly, dont forget to breathe," adds Zaineb. It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. 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. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. 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. All rights reserved. Combined workouts The tricky part is getting the right form. Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. Then, do the reverse. 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. Explaining the benefits of the platypus walk . Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. Moving forward is more difficult than moving backward. Top editors give you the stories you want delivered right to your inbox each weekday. To do a duck walk, squat down onto the balls of your feet. How to Do the Platypus Walk Exercise for Glute Strength | livestrong DK PLATYPUS WALKS - YouTube That's one rep. Repeat five times. 15 Aug 2014. 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. To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. s = d.createElement('script'); 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. s.async = true; A frog jump is similar to a squat jump, except that instead of jumping straight up, you jump while propelling yourself forward. Play the proactive game to ward off pain. 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. It's great for your inner thighs and butt. 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. In a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. 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. We spread the legs at the height of the shoulders. j.async = true; She takes angular steps, while holding her hands on the back of her head. (b) Hold the squat, then reverse, keeping your weight on your heels. Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. 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. At 52 years old she continues to wow us mere mortals with her incredible rig and enviable physical ability have you seen her bust out choreography? All rights reserved. Platypus Walk Exercise Hearst Magazine Media, Inc. All Rights Reserved. Maybe you chose the swift, graceful gazelle. How To Do: The Platypus Walk. 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. 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. Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. I wake up, and my arms and shoulders feel like they're on fire. "Jennifer and I do a lot of platypus walks with a wide stance. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. 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. Try this move to target and tighten your glutes: The Platypus Walk. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. Keeping your back straight, lower your body towards the ground by bending your knees. Platypus Walks. 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. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. This movement is exceptionally good for developing lower body strength and mobility. We put our hands on our heads, as if we were detained. Stay up to date with what you want to know. 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. Putting some pep in your platypus step will definitely get your heart rate up. 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 particular motion also increases your hip mobility, while also engaging your core. After completing the moves, I collapse on the mat and call it a day. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. DK PLATYPUS WALK WITH MB' - YouTube We use cookies to ensure that we give you the best experience on our website. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. All rights reserved. Tightness in your hips often leads to tension and pain in your low back. 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. . 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. Platypus Walks. 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. I am able to do half-hearted versions on each side before I collapse. 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. Or perhaps the speedy cheetah with its explosive strides. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing.
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