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. Just be careful to keep correct form you should never sacrifice proper technique for speed. h = d.getElementsByTagName('head')[0], Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. Registered in England 112955. This particular motion also increases your hip mobility, while also engaging your core. There are those who put their hands in other positions, but the best is on the head so as not to stoop. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. I worked out like Angelina Jolie for a week, and it was tough but I want to steal her workout, I tried working out like Jennifer Garner for a week, and it made my abs look great but I almost didn't make it, I worked out like Beyonc for a week, and I fell on my face, almost threw up, and have never felt more sore in my life. Watch: Jennifer Lopez Tones Lower Body With 'Platypus Walk' One key part of JLos exercise routine is her team of trainers. 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. 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. What is a Sumo walk? [Ultimate Guide!] To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. 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. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. How to Do the Platypus Walk Exercise for Glute Strength | livestrong Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. It's best to do this exercise with ankle weights. f.parentNode.insertBefore( j, f ); Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. 7. . Moving forward is more difficult than moving backward. I am able to do half-hearted versions on each side before I collapse. It's fun and functional. Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. All rights reserved. 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. This movement is exceptionally good for developing lower body strength and mobility. Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. Make sure your knees stay out and your weight stays in your heels throughout the exercise. Then, take one step at a time with each foot. 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. 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. She took angular steps, while holding her hands on the back of her head. Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. .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? Put your hands behind your . SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Right foot in front of you left, stay engaged in that plie squat. The platypus walk was no joke. We use cookies to ensure that we give you the best experience on our website. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. 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 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. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. While platypus walks are low impact, they can still be high intensity especially if you move fast. Jennifer and I do a lot of platypus walks with a wide stance. Privacy Policy. 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. The workout involved Lopez standing in a wide stance with the knees turned outward. All rights reserved. window.dm.AjaxEvent = function(et, d, ssid, ad){ 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. 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. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. Tightness in your hips often leads to tension and pain in your low back. 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). Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. All rights reserved. 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. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. She does the first set walking forward and then walks backward for the second set. Then, waddle forward! 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: The Platypus Walk. Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. 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. The pop stars bangers are perfectly suited for high-energy cardio. 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. 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. s.type = 'text/javascript'; One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts.". Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. . 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. 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 . I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. 5 Minutes Of Guided Meditation For Letting Go Of Anger. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. 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. We may earn a commission from links on this page. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. 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. 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. 6 unconventional sports that will really get you in shape. 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. Cardio to get your heart rate up by increasing the pace This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. 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. var f = d.getElementsByTagName( s )[ 0 ], During platypus walks, you remain in a squatted stance the whole time. Bring your left leg in one step so that it lands next to your right leg. By clicking Sign up, you agree to receive marketing emails from Insider 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. Low-impact exercises like platypus walks are gentler on the joints. Anyway. After, I have to lay on the mat for a full minute because I'm so exhausted. If you're ready to get stronger with every step and are looking for a legit lower-body burn, add platypus walks to your workout plan, ASAP. We spread the legs at the height of the shoulders. 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. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. 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. An original and world famous exercise for toning inner thighs and lifting your butt Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. 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. One of my favorite signature exercises for inner thighs and butt lifting by The Editors of Women's Health Published: Oct 6, 2014. . How To Do: The Platypus Walk You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. She was once quoted by CBS saying, Sleep is my weapon. I wake up, and my arms and shoulders feel like they're on fire. It can also increase levels of cortisol, epinephrine, and norepinephrine. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. as well as other partner offers and accept our. A post shared by David Kirsch (@davidkirsch). And while she looks strong with every step, the exercise is definitely no cake walk. Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. Next, slowly lift your left leg behind you and bring it up to your butt. 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. That said,my body was extremely sore at the end and I struggled through parts of the week. Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. Theres more to mobility work than just stretching. 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). Combined workouts This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said. '&l=' + l : ''; Hearst Magazine Media, Inc. All Rights Reserved. Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. Walking the Platypus way To know what exactly this exercise is, we must be clear that it is a combination of other exercises. We earn a commission for products purchased through some links in this article. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Or perhaps the speedy cheetah with its explosive strides. You wont want to skip these tracksor your stretches. The lizard crawl is the best for building strength throughout the entire body, Walker said. 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. Platypus Walks. How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. }; Platypus Walks. 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. 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. It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . Immediately, I feel out of my element. 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. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". 2023 Deccan Chronicle. Hold your hands together in front of your chest. This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. Lift your right leg and bend it at the knee, bringing it up towards your body. "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. Here are video demonstrations of six of our favorites. Its great for your inner thighs and butt.. [CDATA[ */ After 7 days of working out like the singer, I noticed my butt looked lifted and I felt more toned. We earn a commission for products purchased through some links in this article. 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. 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. s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); 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. The Platypus Walk is a great exercise for your lower back and glutes. As Walker notes, this challenging move, impacts the mobility of how your chest, shoulders, core, and hip flexors operate together.. It takes an average person about 6 months to gain muscle mass, following a strict meal and training plan. 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. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. 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. It has a series of steps that must be followed to ensure that it is done properly and we do not end up closing our legs or hunching our 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. Platypus walk for perfect glutes Maybe you chose the swift, graceful gazelle. A post shared by David Kirsch (@davidkirsch). j = d.createElement( s ), dl = l != 'dataLayer' ? Repeat 15 times. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Right foot in front of you left, stay engaged in that plie squat. Its a thing to behold. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. window.dm = window.dm ||{ AjaxData:[]}; Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". How we do it is the key for it to take effect and we are not wasting time. The balls of your feet should be facing outward and straight ahead, not lopsided. } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); We may earn commission from links on this page, but we only recommend products we back. 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. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. Try this move to target and tighten your glutes: The Platypus Walk. 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. 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. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. w[ l ] = w[ l ] || []; Copyright 2022 Tiptar | Privacy Policy | Contact Us. 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. How To Do: A Platypus walk 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. Here's what it was like working out like Jennifer Lopez for a week. Now . j.src = Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. Now we walk a few steps forward and others backward. j.async = true; "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. And for seven grueling days, I tried to replicate her fitness routine.
