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. Also known as a sumo walking squat," Kirsch said in an interview with Vogue. This morning, while at brunch, I received some compliments from my friends about how great my butt was looking in jeans. I try to get eight hours a night.. 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. s.type = 'text/javascript'; '&l=' + l : ''; window.dm.AjaxEvent = function(et, d, ssid, ad){ Registered in England 112955. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". Explaining the benefits of the platypus walk . 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. According to the singer, she has been practicing that walk for years thanks to her personal trainer. 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. }; "Jennifer and I do a lot of platypus walks with a wide stance. It's fun and functional. More or less we all know what a platypus is, that mixture of such disparate species. As you become more comfortable doing it, you can increase the difficulty by adding in a pushup, or working harder to keep your body very close to the ground. 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. 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. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); Bring your left leg in one step so that it lands next to your right leg. Put your hands behind your . 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. 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? In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. I am able to do half-hearted versions on each side before I collapse. Hold your hands together in front of your chest. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; All rights reserved. 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. In other words, the time under tension helps you build strong leg muscles. How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. 2023 Cond Nast. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. Here's what it was like working out like Jennifer Lopez for a week. Sign up for notifications from Insider! as well as other partner offers and accept our. .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? Tightness in your hips often leads to tension and pain in your low back. 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. ( function( w, d, s, l, i ) { . But if its disrupting your life, you may want to see a doctor. 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. How to do the Platypus Walk The platypus walk was no joke. 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. 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. It is also known as a sumo walking squat.". 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. 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. Access your favorite topics in a personalized feed while you're on the go. The workout involved Lopez standing in a wide stance with the knees turned outward. 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. The workout involves taking angled steps with the legs spread apart. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. By subscribing you agree to our Terms of Use and 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. but the routine feels much easier this time around. Low-impact exercises like platypus walks are gentler on the joints. . Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. 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. There are those who put their hands in other positions, but the best is on the head so as not to stoop. She took angular steps, while holding her hands on the back of her head. 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. The tricky part is getting the right form. Make sure your knees stay out and your weight stays in your heels throughout the exercise. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. And for seven grueling days, I tried to replicate her fitness routine. 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. 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. 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. 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. "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. (a) Start in a pli squat position. SELF does not provide medical advice, diagnosis, or treatment. f.parentNode.insertBefore( j, f ); 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. 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. /* ]]> */. Putting some pep in your platypus step will definitely get your heart rate up. 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. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up This movement is exceptionally good for developing lower body strength and mobility. 'gtm.start': Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. 'I went spinning twice a week for 1 month'. After, I have to lay on the mat for a full minute because I'm so exhausted. All rights reserved. (function() { 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. (b) Hold the squat, then reverse, keeping your weight on your heels. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. 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. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. Now we walk a few steps forward and others backward. You can see a video of JLo demonstrating the move below. 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. Access your favorite topics in a personalized feed while you're on the go. 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. Jennifer Lopez has a meticulous gym routine, including glute bridges and a varied abs workout. These moves are a lot harder to do now than they were before because my abs are still sore from a few days ago. Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). This move is still really difficult, but I'm able to do two push-ups while on the Bosu ball. Enter your email below. After 7 days of working out like the singer, I noticed my butt looked lifted and I felt more toned. 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. Or perhaps the speedy cheetah with its explosive strides. The line is soft, easy to move in, and made one editor feel like Catwoman. August 20, 2022 by Sandra Hearth. 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 is supposed to tone the lower body, including the inner thighs . "The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. 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. 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. 7. Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. Keeping your back straight, lower your body towards the ground by bending your knees. Combined workouts SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. 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. 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. img#wpstats{display:none} w[ l ].push( { 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. Privacy Policy. That's one rep. Repeat five times. 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. Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. Translation: Your thighs never get a break. 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. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. 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. 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. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. 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. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Maybe you chose the swift, graceful gazelle. I find myself struggling and feeling pretty lost the entire class which also includes HIIT workouts, like burpees and jump squats, that are meant to help keep my heart rate up. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. var d = document, A post shared by David Kirsch (@davidkirsch). We use cookies to ensure that we give you the best experience on our website. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. We may earn a commission from links on this page. We may earn commission from links on this page, but we only recommend products we back. by The Editors of Women's Health Published: Oct 6, 2014. . Now you can get the top stories from Lifehacker delivered to your inbox. "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. Platypus Walks. 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. This movement is exceptionally good for developing lower body strength and mobility. Then, waddle forward! A frog jump is similar to a squat jump, except that instead of jumping straight up, you jump while propelling yourself forward. 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. Make sure your knees stay out and your weight stays in your heels throughout the exercise. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. Then, waddle forward! 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). She does the first set walking forward and then walks backward for the second set. The balls of your feet should be facing outward and straight ahead, not lopsided. Registered in England 112955. Also known as a sumo walking squat, he told the mag. I'm kind of dreading the stability-ball exercises, so I start with a 30-second plank, then 30-second side planks on each side. All rights reserved. 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. Drink lettuce water to sleep better: does it work? Copyright 2022 Tiptar | Privacy Policy | Contact Us. Walking increases oxygen flow through the body. 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. Place your arms up behind your head. 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. By clicking Sign up, you agree to receive marketing emails from Insider You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. It's great for your inner thighs and butt. While platypus walks are low impact, they can still be high intensity especially if you move fast. 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. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". Platypus Walks. Lift your right leg and bend it at the knee, bringing it up towards your body. 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. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. 24 Songs Thatll Make Your Cooldown Extra Chill. Its a thing to behold. 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). We will have to do 3 series and in each of them between 8 and 12 repetitions. And while she looks strong with every step, the exercise is definitely no cake walk. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. s = d.createElement('script'); Repeat 15 times. j.src = "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. 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 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. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). I wake up, and my arms and shoulders feel like they're on fire. w[ l ] = w[ l ] || []; 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. as well as other partner offers and accept our. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. 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. The video shows Lopez adopting a wide stance with knees turned outward. 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. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. she reportedly avoids consuming caffeine, alcohol, and processed foods, one of the many things Lopez does to stay in 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 . The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. Continue for 40 seconds, moving as quickly as you can with good form. Jennifer and I do a lot of platypus walks with a wide stance. Sometimes an out-of-whack cycle isnt a big deal. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. Those are the hormones that help elevate energy levels. 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. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. To do the inchworm crawl, youll assume a plank position. Take five total steps forward, then reverse. Put your hands behind your head and waddle forwards (dont laugh now). 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. 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. Theres more to mobility work than just stretching. Next, slowly lift your left leg behind you and bring it up to your butt. Play the proactive game to ward off pain. Cardio to get your heart rate up by increasing the pace 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. 6 unconventional sports that will really get you in shape. } ());
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