dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); 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). "The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. 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. By Alexia Dellner. Next, slowly lift your left leg behind you and bring it up to your butt. DK PLATYPUS WALK WITH MB' - YouTube By clicking Sign up, you agree to receive marketing emails from Insider This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. How To Do: The Platypus Walk Then, waddle forward! 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. All rights reserved. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. Theres more to mobility work than just stretching. 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. 5 Minutes Of Guided Meditation For Letting Go Of Anger. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". Its great for your inner thighs and butt.. .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. 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. The platypus walk was no joke. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. It's best to do this exercise with ankle weights. Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. We lower our hips until we place our legs at a 90 degree angle. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. 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. We put our hands on our heads, as if we were detained. Apple Fitness+ Now Offers Kickboxing Workouts, All the Things Your Personal Trainer Wishes You Knew, Free Online Exercise Classes For Australians Stuck At Home. 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. It is supposed to tone the lower body, including the inner thighs and butt. Platypus Walk Exercise: Benefits, Result I Worked Out Like Jennifer Lopez for a Week, Here's How w[ l ].push( { The workout involves taking angled steps with the legs spread apart. It can also increase levels of cortisol, epinephrine, and norepinephrine. Sign up for notifications from Insider! Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. 7. Continue for 40 seconds, moving as quickly as you can with good form. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. The exercise has a silly name, but it's no joke. I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. 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. All rights reserved. Here are video demonstrations of six of our favorites. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Putting some pep in your platypus step will definitely get your heart rate up. The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. window.dm.AjaxEvent = function(et, d, ssid, ad){ (b) Hold the squat, then reverse, keeping your weight on your heels. The Platypus Walk is a great exercise for your lower back and glutes. she reportedly avoids consuming caffeine, alcohol, and processed foods, one of the many things Lopez does to stay in shape. Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. That said,my body was extremely sore at the end and I struggled through parts of the week. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Here's the workout routine that keeps Jennifer Lopez in killer shape Those are the hormones that help elevate energy levels. Take five total steps forward, then reverse. What is a Sumo walk? [Ultimate Guide!] To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. 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. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. img#wpstats{display:none} Platypus Walks. 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. 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. That's one rep. Repeat five times. 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. Anyway. 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 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. The lizard crawl is the best for building strength throughout the entire body, Walker said. 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. But if its disrupting your life, you may want to see a doctor. 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. 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. The pop stars bangers are perfectly suited for high-energy cardio. as well as other partner offers and accept our. 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. It is also known as a sumo walking squat.". 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. Sometimes an out-of-whack cycle isnt a big deal. 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? J.Lo's Trainer Shares His Top 3 Bum-Sculpting Moves How To Do: A Platypus walk Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. 24 Songs Thatll Make Your Cooldown Extra Chill. Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus How To Do: The Platypus Walk. s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); 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. Now . Walking increases oxygen flow through the body. 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. So much so that it is believed to have arisen from a romance between a water rat and a duck, several hundred years ago in Australia. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. var f = d.getElementsByTagName( s )[ 0 ], Drink lettuce water to sleep better: does it work? Place your arms up behind your head. 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. My legs are shaking at this point, but I try to get through a second set with mixed results. 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. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. Play the proactive game to ward off pain. Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. 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. Surprise! 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. Put your hands behind your head and waddle forwards (dont laugh now). How to Increase Your Flexibility When You Cant Even Touch Your Toes. I wake up, and my arms and shoulders feel like they're on fire. . Right foot in front of you left, stay engaged in that plie squat. Then, waddle forward! 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. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. 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. 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. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. Make sure your knees stay out and your weight stays in your heels throughout the exercise. Registered in England 112955. There are those who put their hands in other positions, but the best is on the head so as not to stoop. Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. I can't remember the last time my abs were this sore. Walking the Platypus way As Walker notes, this challenging move, impacts the mobility of how your chest, shoulders, core, and hip flexors operate together.. Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. How we do it is the key for it to take effect and we are not wasting time. 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. 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;}}'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? Hearst Magazine Media, Inc. All Rights Reserved. After completing the moves, I collapse on the mat and call it a day. To do the inchworm crawl, youll assume a plank position. . Bring your left leg in one step so that it lands next to your right leg. Why Beach Workouts Are The Perfect Way To Take A Vacation From Your Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. And walking like an animalinstead of like a humanshould be different enough. ( function( w, d, s, l, i ) { Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. 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. 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. /* 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.
