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} ); Platypus Walks. Not only will your loose, limber hips thank you, but your lower back will, too. 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 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. It is supposed to tone the lower body, including the inner thighs . but the routine feels much easier this time around. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". . 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. 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. an NYC-based trainer and instructor at Barry's Bootcamp. Place your arms up behind your head. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. 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. 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. In other words, the time under tension helps you build strong leg muscles. If you continue to use this site we will assume that you are happy with it. 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. Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). "Jennifer and I do a lot of platypus walks with a wide stance. Keeping your back straight, lower your body towards the ground by bending your knees. s.type = 'text/javascript'; '&l=' + l : ''; 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. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk." The workout involves taking angled steps with the legs spread apart. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Theres more to mobility work than just stretching. Those are the hormones that help elevate energy levels. 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. All rights reserved. } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); By clicking Sign up, you agree to receive marketing emails from Insider Drink lettuce water to sleep better: does it work? How To Do: The Platypus Walk. Also known as a sumo walking squat, he told the mag. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. Enter your email below. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. Pressing through your heel and mid foot, take a step forward with one leg (remaining in the squatted position), then the other leg, and then backwards with each leg in turn. 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. Sometimes an out-of-whack cycle isnt a big deal. 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). if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} If her incredible dance moves and those abs-tastic mirror selfies are any indication, Jennifer Lopez is in really, really good shapeand proud of it. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. 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). she reportedly avoids consuming caffeine, alcohol, and processed foods, one of the many things Lopez does to stay in shape. by The Editors of Women's Health Published: Oct 6, 2014. . 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. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. She was once quoted by CBS saying, Sleep is my weapon. A post shared by David Kirsch (@davidkirsch). Start by standing with your feet about 2 feet apart. 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. Platypus walks which involve coming into a deep sumo squat and walking forward and backward are aptly named because they imitate the signature waddle of the water animal on land. I try to get eight hours a night.. 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. By Alexia Dellner. 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. 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. As Walker notes, this challenging move, impacts the mobility of how your chest, shoulders, core, and hip flexors operate together.. More or less we all know what a platypus is, that mixture of such disparate species. All rights reserved. The line is soft, easy to move in, and made one editor feel like Catwoman. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. Just be careful to keep correct form you should never sacrifice proper technique for speed. 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. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. She took angular steps, while holding her hands on the back of her head. 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. After completing the moves, I collapse on the mat and call it a day. 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. .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? .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. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. Make sure your knees stay out and your weight stays in your heels throughout the exercise. And for seven grueling days, I tried to replicate her fitness routine. A mixture of cardio and strength training. This particular motion also increases your hip mobility, while also engaging your core. To do the inchworm crawl, youll assume a plank position. After, I have to lay on the mat for a full minute because I'm so exhausted. It's great for your inner thighs and butt. 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. } ()); 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. All rights reserved. How to Increase Your Flexibility When You Cant Even Touch Your Toes. Then, waddle forward! Continue for 40 seconds, moving as quickly as you can with good form. 'I went spinning twice a week for 1 month'. 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. Its great for your inner thighs and butt.. Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. It is supposed to tone the lower body, including the inner thighs and 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. The pop stars bangers are perfectly suited for high-energy cardio. 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. "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. (a) Start in a pli squat position. We may earn a commission from links on this page. I wake up, and my arms and shoulders feel like they're on fire. It can also increase levels of cortisol, epinephrine, and norepinephrine. So much so that there is a video on her coachs Instagram where Jennifer Lpez is seen practicing this peculiar exercise routine in 2017. https://www.instagram.com/p/BXYU7lmAap6/?utm_source=ig_web_copy_link. Bring your left leg in one step so that it lands next to your right leg. var f = d.getElementsByTagName( s )[ 0 ], 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. 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. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. [CDATA[ */ img#wpstats{display:none} Access your favorite topics in a personalized feed while you're on the go. 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. Hearst Magazine Media, Inc. All Rights Reserved. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. Apple Fitness+ Now Offers Kickboxing Workouts, All the Things Your Personal Trainer Wishes You Knew, Free Online Exercise Classes For Australians Stuck At Home. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. 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. 14 Types Of Bug Bites You Shouldnt Ignore. 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. Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. My whole body was completely exhausted and sore after just one week of trying out this routine. Registered in England 112955. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. You wont want to skip these tracksor your stretches. 15 Aug 2014. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. I do a few pikes on the stability ball and attempt stability-ball scissors, which is when you balance with your stomach on the stability ball and scissor your legs back and forth. Jennifer Lopez. 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. Or perhaps the speedy cheetah with its explosive strides. Anyway. Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. 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). 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. If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. "The quickest, most effective workout for your butt says is the platypus walk," Kirsch told Brit + Co. Take five . While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. 5 Minutes Of Guided Meditation For Letting Go Of Anger. "It's great for yourinner thighs and butt," Kirsch added. Low-impact exercises like platypus walks are gentler on the joints. We spread the legs at the height of the shoulders. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. How we do it is the key for it to take effect and we are not wasting time. 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. To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. Then, waddle forward! Now you can get the top stories from Lifehacker delivered to your inbox. This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. It's best to do this exercise with ankle weights. One of my favorite signature exercises for inner thighs and butt lifting Cardio to get your heart rate up by increasing the pace f.parentNode.insertBefore( j, f ); 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. Top editors give you the stories you want delivered right to your inbox each weekday. I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. August 20, 2022 by Sandra Hearth. Now we walk a few steps forward and others backward. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. Tightness in your hips often leads to tension and pain in your low back. How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. j.async = true; 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. h = d.getElementsByTagName('head')[0], To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. The tricky part is getting the right form. window.dm = window.dm ||{ AjaxData:[]}; All rights reserved. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. This is one of my all-time favorite signature moves! Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. 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. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Next, slowly lift your left leg behind you and bring it up to your butt. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). And walking like an animalinstead of like a humanshould be different enough. Visit Insider's homepage for more stories. 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. My legs are shaking at this point, but I try to get through a second set with mixed results. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. You can see a video of JLo demonstrating the move below. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. w[ l ].push( { I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. 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. Walking increases oxygen flow through the body. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. w[ l ] = w[ l ] || []; 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. s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. Here are video demonstrations of six of our favorites. 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. Sign up for notifications from Insider! Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up This strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. Improve your . How to do the Platypus Walk This move is still really difficult, but I'm able to do two push-ups while on the Bosu ball. 2023 Deccan Chronicle. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. 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. window.dm.AjaxEvent = function(et, d, ssid, ad){ An original and world famous exercise for toning inner thighs and lifting your butt "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. 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. s.async = true; Right foot in front of you left, stay engaged in that plie squat. }; 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. Lift your right leg and bend it at the knee, bringing it up towards your body. 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. 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. var d = document, Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. 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 can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. Sign up for notifications from Insider! 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 Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. Maybe you chose the swift, graceful gazelle. new Date().getTime(), event: 'gtm.js' Explaining the benefits of the platypus walk . 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. "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. 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. Wearing a shirt that says "but first, the gym" (because J.Lo's got that dedication), Lopez is shown taking a few steps forward while holding a deep pli squat, then taking a few steps back, per Kirsch's instructions. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. The exercise has a silly name, but it's no joke. Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. And most importantly, dont forget to breathe," adds Zaineb. Pop quiz: Name an animal with strong, powerful legs. 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 . The video shows Lopez adopting a wide stance with knees turned outward. Make sure your knees stay out and your weight stays in your heels throughout the exercise. Repeat 15 times. as well as other partner offers and accept our.

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