While platypus walks are low impact, they can still be high intensity especially if you move fast. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. Place your arms up behind your head. Access your favorite topics in a personalized feed while you're on the go. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . 15 Aug 2014. 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. "It's great for yourinner thighs and butt," Kirsch added. The exercise has a silly name, but it's no joke. Not only will your loose, limber hips thank you, but your lower back will, too.
I'm exhausted but I'm trying to finish this routine with a bang, so I try to adopt a positive attitude towards these Spider-Man push-ups. It can also increase levels of cortisol, epinephrine, and norepinephrine. Moving forward is more difficult than moving backward. s.type = 'text/javascript'; Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. If you continue to use this site we will assume that you are happy with it. 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 . We will have to do 3 series and in each of them between 8 and 12 repetitions. We lower our hips until we place our legs at a 90 degree angle. She took angular steps, while holding her hands on the back of her head. A post shared by David Kirsch (@davidkirsch). I wake up, and my arms and shoulders feel like they're on fire. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. Now you can get the top stories from Lifehacker delivered to your inbox. 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. SELF does not provide medical advice, diagnosis, or treatment.
an NYC-based trainer and instructor at Barry's Bootcamp. Cardio to get your heart rate up by increasing the pace
Putting some pep in your platypus step will definitely get your heart rate up. 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. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers.
What Is the Platypus Walk and How Does It Help Keep JLo So Strong? Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Here's what it was like working out like Jennifer Lopez for a week. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". 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. (b) Hold the squat, then reverse, keeping your weight on your heels. 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. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. Play the proactive game to ward off pain. 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. How we do it is the key for it to take effect and we are not wasting time.
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 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. 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. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. 'I went spinning twice a week for 1 month'.
DK PLATYPUS WALKS - YouTube That's one rep. Repeat five times. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. We put our hands on our heads, as if we were detained. } ()); 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. 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. She does the first set walking forward and then walks backward for the second set. To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. 'gtm.start': Registered in England 112955. Maybe you chose the swift, graceful gazelle. Improve your . The line is soft, easy to move in, and made one editor feel like Catwoman. After 7 days of working out like the singer, I noticed my butt looked lifted and I felt more toned. Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. A frog jump is similar to a squat jump, except that instead of jumping straight up, you jump while propelling yourself forward. Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. 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. Sometimes an out-of-whack cycle isnt a big deal. 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. img#wpstats{display:none} She was once quoted by CBS saying, Sleep is my weapon. 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. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. Drink lettuce water to sleep better: does it work? I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. It is supposed to tone the lower body, including the inner thighs and butt. 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. We spread the legs at the height of the shoulders. Bring your left leg in one step so that it lands next to your right leg.
Watch: Jennifer Lopez Tones Lower Body With 'Platypus Walk' This particular motion also increases your hip mobility, while also engaging your core. 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). And while she looks strong with every step, the exercise is definitely no cake walk. Repeat 15 times.
Walking the Platypus way 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. It takes an average person about 6 months to gain muscle mass, following a strict meal and training plan. During the movement, you want to make sure your hands are behind your head, your thighs are parallel to the ground, your knees are straight and forward, and your weight is in your heels. I try to get eight hours a night.. as well as other partner offers and accept our. 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. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. It hits your inner thighs and the lower part of your butt. Jennifer Lopez. 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. Next, slowly lift your left leg behind you and bring it up to your butt. This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. Hold your hands together in front of your chest. 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? I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. Maintaining the squat position, take four steps forward. 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. 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. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. It's great for your inner thighs and butt. One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts.".
Here's the workout routine that keeps Jennifer Lopez in killer shape window.dm = window.dm ||{ AjaxData:[]};
14 Types Of Bug Bites You Shouldnt Ignore. Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. There are those who put their hands in other positions, but the best is on the head so as not to stoop. 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. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. What are the main differences between jogging and running? but the routine feels much easier this time around. 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. If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said.
How to Do the Platypus Walk Exercise for Glute Strength | livestrong Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. 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. According to the singer, she has been practicing that walk for years thanks to her personal trainer. A mixture of cardio and strength training. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. 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. This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. This is one of my all-time favorite signature moves! 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. var f = d.getElementsByTagName( s )[ 0 ], new Date().getTime(), event: 'gtm.js' Stephanie Nuzzo is the Editor of Lifehacker Australia. Then, do the reverse.
Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. 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.
During platypus walks, you remain in a squatted stance the whole time. Jennifer and I do a lot of platypus walks with a wide stance. Platypus Walks. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on.
I Worked Out Like Jennifer Lopez for a Week, Here's How The tricky part is getting the right form.
How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. 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. 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. . 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). 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. Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. 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. 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. We may earn a commission from links on this page. var d = document, 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. 2023 Cond Nast. August 20, 2022 by Sandra Hearth. Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. An original and world famous exercise for toning inner thighs and lifting your butt And most importantly, dont forget to breathe," adds Zaineb. Done correctly, you should feel them in your butt, the backs of your legs, and your quads for a total lower-body burn, she says. Lift your right leg and bend it at the knee, bringing it up towards your body. '&l=' + l : ''; w[ l ] = w[ l ] || []; It is also known as a sumo walking squat.". Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. 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. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A).
J.Lo's Trainer Shares His Top 3 Bum-Sculpting Moves Put your hands behind your . } ); The pop stars bangers are perfectly suited for high-energy cardio. By Alexia Dellner. And walking like an animalinstead of like a humanshould be different enough. 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. Theres more to mobility work than just stretching. 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. Then, take one step at a time with each foot. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward.
10 Benefits of Walking, Plus Safety Tips and More Platypus Walk Exercise All rights reserved. [CDATA[ */ Start by standing with your feet about 2 feet apart. 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. Stay up to date with what you want to know. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. Continue for 40 seconds, moving as quickly as you can with good form. 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. 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. }; 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 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. 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. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. Its great for your inner thighs and butt.. 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. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. Just be careful to keep correct form you should never sacrifice proper technique for speed. Pop quiz: Name an animal with strong, powerful legs. Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. 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.
Right foot in front of you left, stay engaged in that plie squat. 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. j.src = Combined workouts
Its a thing to behold. By subscribing you agree to our Terms of Use and I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. 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. This strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. I am able to do half-hearted versions on each side before I collapse.
Platypus Walk Exercise: Benefits, Result Or perhaps the speedy cheetah with its explosive strides. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. 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. 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). I start the day pretty excited to try out Lopez's core workout, which features a lot of moves that I've never heard of.
Platypus walk for perfect glutes 24 Songs Thatll Make Your Cooldown Extra Chill. 2023 Deccan Chronicle. To do the inchworm crawl, youll assume a plank position. Then, waddle forward! To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Make sure your knees stay out and your weight stays in your heels throughout the exercise. Here are video demonstrations of six of our favorites. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. We use cookies to ensure that we give you the best experience on our website. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} 5 Minutes Of Guided Meditation For Letting Go Of Anger. The squat makes this a good exercise for building lower body strength, while jumping forward helps you develop explosive power. Translation: Your thighs never get a break. 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. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. To do a duck walk, squat down onto the balls of your feet. One key part of JLos exercise routine is her team of trainers. 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. 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 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. 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. Now . Surprise! All rights reserved. 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.
6 Challenging 'Animal Walks' You Should Add to Your Workout She did the first step walking forward and then walked backward for the second set. 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. 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. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. All rights reserved. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. This movement is exceptionally good for developing lower body strength and mobility. Also known as a sumo walking squat, he told the mag. 7. Right foot in front of you left, stay engaged in that plie squat. ( function( w, d, s, l, i ) { "Jennifer and I do a lot of platypus walks with a wide stance. Walking increases oxygen flow through the body. Sign up for notifications from Insider! 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. All this is achieved after several weeks of training and the result is hypertrophy, which, far from being a bad thing, is what makes the buttock area increase in size in a considerable and natural way, without the need for much suffering or going through an operating room. How To Do: The Platypus Walk. A post shared by David Kirsch (@davidkirsch).