While platypus walks are low impact, they can still be high intensity especially if you move fast. How To Do: The Platypus Walk Sign up for notifications from Insider! Make sure your knees stay out and your weight stays in your heels throughout the exercise. Platypus Walks. Platypus Walks. Hold your hands together in front of your chest. We will have to do 3 series and in each of them between 8 and 12 repetitions. Then, do the reverse. The balls of your feet should be facing outward and straight ahead, not lopsided. 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. 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. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. The video shows Lopez adopting a wide stance with knees turned outward. 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. Try this move to target and tighten your glutes: The Platypus Walk. Right foot in front of you left, stay engaged in that plie squat. J.Lo's Trainer Shares His Top 3 Bum-Sculpting Moves The Platypus Walk is a great exercise for your lower back and glutes. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. 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 Responds to Accusations That She Photoshopped Her Abs on Instagram, 10 Super-Impressive Britney Spears Workouts on Instagram, 7 Easy Fixes to Make Butt Exercises More Effective. The platypus walk was no joke. (a) Start in a pli squat position. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. Registered in England 112955. 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. Stay up to date with what you want to know. 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. var d = document, That's one rep. Repeat five times. 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. Hearst Magazine Media, Inc. All Rights Reserved. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. How to Increase Your Flexibility When You Cant Even Touch Your Toes. Not only will your loose, limber hips thank you, but your lower back will, too. 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. Sign up for notifications from Insider! How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. Walking increases oxygen flow through the body. The workout involves taking angled steps with the legs spread apart. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. In a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. 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. And walking like an animalinstead of like a humanshould be different enough. It's best to do this exercise with ankle weights. If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. Watch: Jennifer Lopez Tones Lower Body With 'Platypus Walk' SELF does not provide medical advice, diagnosis, or treatment. 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. Registered in England 112955. 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. You wont want to skip these tracksor your stretches. How To Do: A Platypus walk Platypus Walk Exercise: Benefits, Result Just as I advance, we will say that nothing special is necessary, just square the posture and practice it several times during the training section. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. 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. After, I have to lay on the mat for a full minute because I'm so exhausted. s = d.createElement('script'); I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. Platypus Walks "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. The pop stars bangers are perfectly suited for high-energy cardio. j.async = true; Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. 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. 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. Here's the workout routine that keeps Jennifer Lopez in killer shape 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. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Then, waddle forward! 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 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. 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. How to Do the Platypus Walk Exercise for Glute Strength | livestrong DK PLATYPUS WALK WITH MB' - YouTube The exercise has a silly name, but it's 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. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. The squat makes this a good exercise for building lower body strength, while jumping forward helps you develop explosive power. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. 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. 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. Stephanie Nuzzo is the Editor of Lifehacker Australia. One key part of JLos exercise routine is her team of trainers. The line is soft, easy to move in, and made one editor feel like Catwoman. 5 Minutes Of Guided Meditation For Letting Go Of Anger. 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. Take five total steps forward, then reverse. Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. Jennifer Lopez has a meticulous gym routine, including glute bridges and a varied abs workout. You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. 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. Its great for your inner thighs and butt.. Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. . We earn a commission for products purchased through some links in this article. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. 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. A post shared by David Kirsch (@davidkirsch). /* ]]> */. In other words, the time under tension helps you build strong leg muscles. By clicking Sign up, you agree to receive marketing emails from Insider "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. Overall, I feel like I quickly saw some pretty great results in how my body looked and felt, and I liked that these moves trained some muscles that my normal exercises don't cover. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. }; Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. You can see a video of JLo demonstrating the move below. 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. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. Copyright 2022 Tiptar | Privacy Policy | Contact Us. This particular motion also increases your hip mobility, while also engaging your core. h = d.getElementsByTagName('head')[0], 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. 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. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. Why Beach Workouts Are The Perfect Way To Take A Vacation From Your But if its disrupting your life, you may want to see a doctor. To do a duck walk, squat down onto the balls of your feet. s.type = 'text/javascript'; Place your arms up behind your head. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. Platypus Walk Exercise 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. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. 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. 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. Right foot in front of you left, stay engaged in that plie squat. /* To do the inchworm crawl, youll assume a plank position. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. How we do it is the key for it to take effect and we are not wasting time. 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. This movement is exceptionally good for developing lower body strength and mobility. It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . 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. j = d.createElement( s ), dl = l != 'dataLayer' ? Access your favorite topics in a personalized feed while you're on the go. 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. That said,my body was extremely sore at the end and I struggled through parts of the week. 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. Putting some pep in your platypus step will definitely get your heart rate up. By subscribing you agree to our Terms of Use and It can also increase levels of cortisol, epinephrine, and norepinephrine. We use cookies to ensure that we give you the best experience on our website. Play the proactive game to ward off pain. 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. 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. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. What Is the Platypus Walk and How Does It Help Keep JLo So Strong? 7. 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. window.dm.AjaxEvent = function(et, d, ssid, ad){ Theres more to mobility work than just stretching. We lower our hips until we place our legs at a 90 degree angle. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. 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. It is supposed to tone the lower body, including the inner thighs and butt. "The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. 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?
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