2023 Cond Nast. These moves are a lot harder to do now than they were before because my abs are still sore from a few days ago. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. And most importantly, dont forget to breathe," adds Zaineb. We use cookies to ensure that we give you the best experience on our website. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. 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. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Bring your left leg in one step so that it lands next to your right leg. This movement is exceptionally good for developing lower body strength and mobility. I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. Continue for 40 seconds, moving as quickly as you can with good form. Immediately, I feel out of my element. We will have to do 3 series and in each of them between 8 and 12 repetitions. There are those who put their hands in other positions, but the best is on the head so as not to stoop. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. 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. 'gtm.start': Repeat 15 times. Explaining the benefits of the platypus walk . 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. Apple Fitness+ Now Offers Kickboxing Workouts, All the Things Your Personal Trainer Wishes You Knew, Free Online Exercise Classes For Australians Stuck At Home. 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. Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. To do a duck walk, squat down onto the balls of your feet. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. Walking increases oxygen flow through the body. Sign up for notifications from Insider! To know what exactly this exercise is, we must be clear that it is a combination of other exercises. 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. Then, waddle forward! Play the proactive game to ward off pain. Hold your hands together in front of your chest. A post shared by David Kirsch (@davidkirsch). The balls of your feet should be facing outward and straight ahead, not lopsided. While platypus walks are low impact, they can still be high intensity especially if you move fast. It can also increase levels of cortisol, epinephrine, and norepinephrine. Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. "It's great for yourinner thighs and butt," Kirsch added. Access your favorite topics in a personalized feed while you're on the go. 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. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. Start in a wide stance with your knees and feet turned outward. During platypus walks, you remain in a squatted stance the whole time. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. 5 Minutes Of Guided Meditation For Letting Go Of Anger. Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. She takes angular steps, while holding her hands on the back of her head. 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. It's great for your inner thighs and butt. Low-impact exercises like platypus walks are gentler on the joints. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! 2023 Deccan Chronicle. Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. 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. Right foot in front of you left, stay engaged in that plie squat. 7. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. 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. Tightness in your hips often leads to tension and pain in your low back. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} 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). 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. 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. Surprise! To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. . 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. (function() { Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. 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. 24 Songs Thatll Make Your Cooldown Extra Chill. She was once quoted by CBS saying, Sleep is my weapon. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. This movement is exceptionally good for developing lower body strength and mobility. Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. 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. Pop quiz: Name an animal with strong, powerful legs. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); 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. A post shared by David Kirsch (@davidkirsch). 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. 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. Moving forward is more difficult than moving backward. 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. Stay up to date with what you want to know. 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). My legs are shaking at this point, but I try to get through a second set with mixed results. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. 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. 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. 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.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); It takes an average person about 6 months to gain muscle mass, following a strict meal and training plan. f.parentNode.insertBefore( j, f ); According to the singer, she has been practicing that walk for years thanks to her personal trainer. 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 . Combined workouts s = d.createElement('script'); Once again, the secret to the platypus walk's power is its wide, waddle-like stance. The tricky part is getting the right form. 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. 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. 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. 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. 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. What are the main differences between jogging and running? window.dm = window.dm ||{ AjaxData:[]}; Maintaining the squat position, take four steps forward. Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. 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. 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. Its a thing to behold. The squat makes this a good exercise for building lower body strength, while jumping forward helps you develop explosive power. Start by standing with your feet about 2 feet apart. 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. (b) Hold the squat, then reverse, keeping your weight on your heels. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. Take five . 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. w[ l ].push( { Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . 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. img#wpstats{display:none} 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. Now we walk a few steps forward and others backward. All rights reserved. .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. 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. She does the first set walking forward and then walks backward for the second set. This particular motion also increases your hip mobility, while also engaging your core. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. Theres more to mobility work than just stretching. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. }; Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. Drink lettuce water to sleep better: does it work? That said,my body was extremely sore at the end and I struggled through parts of the week. 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. Make sure your knees stay out and your weight stays in your heels throughout the exercise. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. Translation: Your thighs never get a break. And for seven grueling days, I tried to replicate her fitness routine. 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. Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. Then, do the reverse. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. How we do it is the key for it to take effect and we are not wasting time. 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. Try this move to target and tighten your glutes: The Platypus Walk. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. I wake up, and my arms and shoulders feel like they're on fire. Platypus Walks. Enter your email below. The pop stars bangers are perfectly suited for high-energy cardio. 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. I am able to do half-hearted versions on each side before I collapse. Registered in England 112955. By clicking Sign up, you agree to receive marketing emails from Insider An original and world famous exercise for toning inner thighs and lifting your butt It hits your inner thighs and the lower part of your butt. How To Do: The Platypus Walk. 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. /*