In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. Low-impact exercises like platypus walks are gentler on the joints. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. It is also known as a sumo walking squat.". Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. 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. 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. How we do it is the key for it to take effect and we are not wasting time. 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. Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. My legs are shaking at this point, but I try to get through a second set with mixed results. I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. The walk that we explain today in this text is famous, because when done correctly it is possible to strengthen the buttocks and thighs, apart from toning them and achieving that look of a rounded and perfect area. This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. ( function( w, d, s, l, i ) { "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. Hearst Magazine Media, Inc. All Rights Reserved. "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. One of my favorite signature exercises for inner thighs and butt lifting Take five . Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. A mixture of cardio and strength training. Registered in England 112955. 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. Sometimes an out-of-whack cycle isnt a big deal. Place your arms up behind your head. Strength training by adding weights (dumbbells, ankle weight etc). Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Platypus walk for perfect glutes 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. (function() { 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. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. I am able to do half-hearted versions on each side before I collapse. Put your hands behind your . .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? Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! an NYC-based trainer and instructor at Barry's Bootcamp. To do a duck walk, squat down onto the balls of your feet. /* ]]> */. There are those who put their hands in other positions, but the best is on the head so as not to stoop. SELF does not provide medical advice, diagnosis, or treatment. Right foot in front of you left, stay engaged in that plie squat. By Alexia Dellner. 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 lizard crawl is the best for building strength throughout the entire body, Walker said. 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. 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. 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. Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. We may earn a commission from links on this page. 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? We earn a commission for products purchased through some links in this article. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. I try to get eight hours a night.. After completing the moves, I collapse on the mat and call it a day. "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. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. 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. 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. Make sure your knees stay out and your weight stays in your heels throughout the exercise. 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. By clicking Sign up, you agree to receive marketing emails from Insider To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. 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. Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. 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 video shows Lopez adopting a wide stance with knees turned outward. 'I went spinning twice a week for 1 month'. The line is soft, easy to move in, and made one editor feel like Catwoman. 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. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. How To Do: The Platypus Walk. My whole body was completely exhausted and sore after just one week of trying out this routine. We will have to do 3 series and in each of them between 8 and 12 repetitions. As gratifying as it's been to see some immediate results, my whole body is in pain at this point and it's basically begging me to end this week-long challenge. 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. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. Its great for your inner thighs and butt.. The Platypus Walk is a great exercise for your lower back and glutes. Now we walk a few steps forward and others backward. 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; Put your hands behind your head and waddle forwards (dont laugh now). But if its disrupting your life, you may want to see a doctor. That's one rep. Repeat five times. 24 Songs Thatll Make Your Cooldown Extra Chill. This movement is exceptionally good for developing lower body strength and mobility. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. 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. 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. s.async = true; 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). Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. 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. 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 . Then, waddle forward! To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. Here's the workout routine that keeps Jennifer Lopez in killer shape s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); 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. 14 Types Of Bug Bites You Shouldnt Ignore. 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. It's fun and functional. A post shared by David Kirsch (@davidkirsch). 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. 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. Lift your right leg and bend it at the knee, bringing it up towards your body. 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. 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. It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. 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. s.type = 'text/javascript'; How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. 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. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . she reportedly avoids consuming caffeine, alcohol, and processed foods, one of the many things Lopez does to stay in shape. .css-26w0xw{display:block;font-family:NationalBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-26w0xw:hover{color:link-hover;}}@media(max-width: 48rem){.css-26w0xw{font-size:1.18581rem;line-height:1.2;margin-bottom:0.625rem;}}@media(min-width: 40.625rem){.css-26w0xw{line-height:1.2;}}@media(min-width: 48rem){.css-26w0xw{font-size:1.28598rem;line-height:1.2;margin-bottom:0rem;}}@media(min-width: 64rem){.css-26w0xw{font-size:1.575rem;line-height:1.1;margin-bottom:-0.5rem;}}14 Types Of Bug Bites You Shouldnt Ignore, Jen Garner Shares Her "Secret" for Thinning Hair, An Infertility Support Group Helped Me Heal, The Bachelors Sarah Herron Baby Loss Essay, More Daily Magnesium Linked To Lower Dementia Risk, The 10 Best HEPA Vacuums For Allergies And Mold. The tricky part is getting the right form. After, I have to lay on the mat for a full minute because I'm so exhausted. 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. Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. 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. I wake up, and my arms and shoulders feel like they're on fire. This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. } ()); (a) Start in a pli squat position. How To Do: The Platypus Walk Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Continue for 40 seconds, moving as quickly as you can with good form. An original and world famous exercise for toning inner thighs and lifting your butt Visit Insider's homepage for more stories. The balls of your feet should be facing outward and straight ahead, not lopsided. She was once quoted by CBS saying, Sleep is my weapon. . And while she looks strong with every step, the exercise is definitely no cake walk. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. 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. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. After 7 days of working out like the singer, I noticed my butt looked lifted and I felt more toned. Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. }; 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. 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. var f = d.getElementsByTagName( s )[ 0 ], Putting some pep in your platypus step will definitely get your heart rate up. Access your favorite topics in a personalized feed while you're on the go. It's great for your inner thighs and butt. This particular motion also increases your hip mobility, while also engaging your core. 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. You wont want to skip these tracksor your stretches. The platypus walk was no joke. 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 workout involves taking angled steps with the legs spread apart. 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. Play the proactive game to ward off pain. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. 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. Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. Improve your . Cardio to get your heart rate up by increasing the pace Registered in England 112955. The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said. Combined workouts This movement is exceptionally good for developing lower body strength and mobility. Top editors give you the stories you want delivered right to your inbox each weekday. 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. DK PLATYPUS WALK WITH MB' - YouTube Walking the Platypus way It's best to do this exercise with ankle weights. f.parentNode.insertBefore( j, f ); Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". 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. We may earn commission from links on this page, but we only recommend products we back. 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. She did the first step walking forward and then walked backward for the second set. /* 6 Challenging 'Animal Walks' You Should Add to Your Workout 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. Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. by The Editors of Women's Health Published: Oct 6, 2014. . All rights reserved. All rights reserved. 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. window.dm.AjaxEvent = function(et, d, ssid, ad){ as well as other partner offers and accept our. } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); 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. I Worked Out Like Jennifer Lopez for a Week, Here's How 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. h = d.getElementsByTagName('head')[0], Maybe you chose the swift, graceful gazelle. One key part of JLos exercise routine is her team of trainers. A post shared by David Kirsch (@davidkirsch). Now . As Walker notes, this challenging move, impacts the mobility of how your chest, shoulders, core, and hip flexors operate together.. Right foot in front of you left, stay engaged in that plie squat. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. Platypus Walk Exercise 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. How to Do the Platypus Walk Exercise for Glute Strength | livestrong 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. 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. w[ l ].push( { 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. This is one of my all-time favorite signature moves! Copyright 2022 Tiptar | Privacy Policy | Contact Us. What is a Sumo walk? [Ultimate Guide!] 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.