Sign up for notifications from Insider! This particular motion also increases your hip mobility, while also engaging your core. 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. s.async = true; 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. Pop quiz: Name an animal with strong, powerful legs. A frog jump is similar to a squat jump, except that instead of jumping straight up, you jump while propelling yourself 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. "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. You wont want to skip these tracksor your stretches. Put your hands behind your head and waddle forwards (dont laugh now). Keeping the fingers in the back of your head at some stage in the stroll hundreds the . And most importantly, dont forget to breathe," adds Zaineb. 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. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. According to the singer, she has been practicing that walk for years thanks to her personal trainer. 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. At first it is strange and uncomfortable to walk like this, but when we get the hang of it and practice it well, we will see how that workload is noticeable in the thighs and buttocks. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. SELF does not provide medical advice, diagnosis, or treatment. Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. 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 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 squat makes this a good exercise for building lower body strength, while jumping forward helps you develop explosive power. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". Stay up to date with what you want to know. she reportedly avoids consuming caffeine, alcohol, and processed foods, one of the many things Lopez does to stay in shape. Try this move to target and tighten your glutes: The Platypus Walk. 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. Its a thing to behold. The pop stars bangers are perfectly suited for high-energy cardio. She was once quoted by CBS saying, Sleep is my weapon. She did the first step walking forward and then walked backward for the second set. 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. We will have to do 3 series and in each of them between 8 and 12 repetitions. We earn a commission for products purchased through some links in this article. Now we walk a few steps forward and others backward. What are the main differences between jogging and running? Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. window.dm.AjaxEvent = function(et, d, ssid, ad){ 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. Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. 6 unconventional sports that will really get you in shape. Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. 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. Sometimes an out-of-whack cycle isnt a big deal. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. 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. To do the platypus walk we must follow the following steps: If we have achieved the correct posture, we will notice some pressure on the buttocks and thighs. 5 Minutes Of Guided Meditation For Letting Go Of Anger. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. 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. Make sure your knees stay out and your weight stays in your heels throughout the exercise. To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. 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. Access your favorite topics in a personalized feed while you're on the go. The line is soft, easy to move in, and made one editor feel like Catwoman. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. 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. as well as other partner offers and accept our. 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. How To Do: The Platypus Walk. Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. All rights reserved. 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. 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. 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). 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. The singer is known for following a fairly strict diet she reportedly avoids consuming caffeine, alcohol, and processed foods but she can also credit her physique to a stringent workout routine from two trainers: David Kirsch and Tracy Anderson. Improve your . (b) Hold the squat, then reverse, keeping your weight on your heels. Platypus Walks. Here's what it was like working out like Jennifer Lopez for a week. Hold your hands together in front of your chest. s.type = 'text/javascript'; Stay up to date with what you want to know. If you continue to use this site we will assume that you are happy with it. 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. Not only will your loose, limber hips thank you, but your lower back will, too. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. This strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. The exercise has a silly name, but it's no joke. Jennifer Lopez. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. This movement is exceptionally good for developing lower body strength and mobility. And for seven grueling days, I tried to replicate her fitness routine. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. How to do the Platypus Walk She does the first set walking forward and then walks backward for the second set. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts.". Privacy Policy. Low-impact exercises like platypus walks are gentler on the joints. And while she looks strong with every step, the exercise is definitely no cake walk. Play the proactive game to ward off pain. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. During platypus walks, you remain in a squatted stance the whole time. Place your arms up behind your head. Bring your left leg in one step so that it lands next to your right leg. Registered in England 112955. 'I went spinning twice a week for 1 month'. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . A post shared by David Kirsch (@davidkirsch). 2023 Cond Nast. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. Anyway. 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. 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. Then, waddle forward! w[ l ].push( { That's one rep. Repeat five times. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. Just be careful to keep correct form you should never sacrifice proper technique for speed. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. 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. 14 Types Of Bug Bites You Shouldnt Ignore. Drink lettuce water to sleep better: does it work? This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. Repeat 15 times. 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. Top editors give you the stories you want delivered right to your inbox each weekday. 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. 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. 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. To do the inchworm crawl, youll assume a plank position. Immediately, I feel out of my element. Jennifer Lopez has a meticulous gym routine, including glute bridges and a varied abs workout. 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. 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. Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). .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. It is supposed to tone the lower body, including the inner thighs . "Jennifer and I do a lot of platypus walks with a wide stance. 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. To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. 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. It hits your inner thighs and the lower part of your butt. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. How we do it is the key for it to take effect and we are not wasting time. Continue for 40 seconds, moving as quickly as you can with good form. 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. Now . Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. by The Editors of Women's Health Published: Oct 6, 2014. . How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. 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. (function() { Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. 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. 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. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. s = d.createElement('script'); 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. "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. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. j = d.createElement( s ), dl = l != 'dataLayer' ? 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. 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. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. 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. After completing the moves, I collapse on the mat and call it a day. At 52 years old she continues to wow us mere mortals with her incredible rig and enviable physical ability have you seen her bust out choreography? As you hinge your hips forward at the torso without rounding your back and while keeping a neutral spine, the inchworm crawl focuses onstretching the hamstrings and improving your flexibility, Walker said. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. 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. 15 Aug 2014. All rights reserved. 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. Putting some pep in your platypus step will definitely get your heart rate up. 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. Those are the hormones that help elevate energy levels. 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. 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. 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. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). 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. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. Walking increases oxygen flow through the body. Top editors give you the stories you want delivered right to your inbox each weekday. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. 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. 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. } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); Next, slowly lift your left leg behind you and bring it up to your butt. img#wpstats{display:none} but the routine feels much easier this time around. Also known as a sumo walking squat," Kirsch said in an interview with Vogue. 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 . You can see a video of JLo demonstrating the move below. Take five total steps forward, then reverse. It is supposed to tone the lower body, including the inner thighs and butt. Stephanie Nuzzo is the Editor of Lifehacker Australia. 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. 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. 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 knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. 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. Right foot in front of you left, stay engaged in that plie squat. h = d.getElementsByTagName('head')[0], Then, waddle forward! Now you can get the top stories from Lifehacker delivered to your inbox. The workout involved Lopez standing in a wide stance with the knees turned outward. Copyright 2022 Tiptar | Privacy Policy | Contact Us. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. new Date().getTime(), event: 'gtm.js' } ); We may earn a commission from links on this page. How to Increase Your Flexibility When You Cant Even Touch Your Toes. Then, do the reverse. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. Enter your email below. Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. It is also known as a sumo walking squat.". 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. It takes an average person about 6 months to gain muscle mass, following a strict meal and training plan. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. 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. 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. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. 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). 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.

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