Keeping your back straight, lower your body towards the ground by bending your knees. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Its great for your inner thighs and butt.. In a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. j = d.createElement( s ), dl = l != 'dataLayer' ? "Jennifer and I do a lot of platypus walks with a wide stance. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. 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. This movement is exceptionally good for developing lower body strength and mobility. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. Bring your left leg in one step so that it lands next to your right leg. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". The Platypus Walk is a great exercise for your lower back and glutes. My whole body was completely exhausted and sore after just one week of trying out this routine. This type of routine is of moderate intensity if done well, in fact, there are those who do it with sand weights on their feet. 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. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . That's one rep. Repeat five times. We mix some cardio, plyometrics, full-body, core and lower body into her workoutsthey are very, very intense and she takes it very seriously, which is exciting for someone like me, he told Vogue. 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. 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. 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. s.async = true; Stay up to date with what you want to know. by The Editors of Women's Health Published: Oct 6, 2014. . Cardio to get your heart rate up by increasing the pace The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. We put our hands on our heads, as if we were detained. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. 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. This morning, while at brunch, I received some compliments from my friends about how great my butt was looking in jeans. 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 Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. The workout involves taking angled steps with the legs spread apart. Moving forward is more difficult than moving backward. We use cookies to ensure that we give you the best experience on our website. According to the singer, she has been practicing that walk for years thanks to her personal trainer. Pop quiz: Name an animal with strong, powerful legs. } ); Then, do the reverse. 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. 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. Enter your email below. 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. 2023 Cond Nast. After 7 days of working out like the singer, I noticed my butt looked lifted and I felt more toned. j.async = true; 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. After completing the moves, I collapse on the mat and call it a day. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. 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 . 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. Theres more to mobility work than just stretching. To do a duck walk, squat down onto the balls of your feet. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. We may earn a commission from links on this page. 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. Strength training by adding weights (dumbbells, ankle weight etc). To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. Stephanie Nuzzo is the Editor of Lifehacker Australia. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). 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. While platypus walks are low impact, they can still be high intensity especially if you move fast. Anyway. Jennifer and I do a lot of platypus walks with a wide stance. What are the main differences between jogging and running? Right foot in front of you left, stay engaged in that plie squat. By subscribing you agree to our Terms of Use and Make sure your knees stay out and your weight stays in your heels throughout the exercise. Take five . 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. 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. The video shows Lopez adopting a wide stance with knees turned outward. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up "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. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. }; as well as other partner offers and accept our. 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. new Date().getTime(), event: 'gtm.js' One of my favorite signature exercises for inner thighs and butt lifting Tightness in your hips often leads to tension and pain in your low back. Here are video demonstrations of six of our favorites. Then, waddle forward! she reportedly avoids consuming caffeine, alcohol, and processed foods, one of the many things Lopez does to stay in shape. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. w[ l ] = w[ l ] || []; Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Translation: Your thighs never get a break. This is one of my all-time favorite signature moves! Once again, the secret to the platypus walk's power is its wide, waddle-like stance. Top editors give you the stories you want delivered right to your inbox each weekday. .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. Repeat 15 times. Play the proactive game to ward off pain. } ()); To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. If you continue to use this site we will assume that you are happy with it. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. SELF does not provide medical advice, diagnosis, or treatment. Not only will your loose, limber hips thank you, but your lower back will, too. 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. Copyright 2022 Tiptar | Privacy Policy | Contact Us. 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. Now you can get the top stories from Lifehacker delivered to your inbox. How to Increase Your Flexibility When You Cant Even Touch Your Toes. And while she looks strong with every step, the exercise is definitely no cake walk. 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. She took angular steps, while holding her hands on the back of her head. Privacy Policy. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. 6 unconventional sports that will really get you in shape. 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. 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. /* ]]> */. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. 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. This movement is exceptionally good for developing lower body strength and mobility. We will have to do 3 series and in each of them between 8 and 12 repetitions. How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. 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. Or perhaps the speedy cheetah with its explosive strides. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. "The quickest, most effective workout for your butt says is the platypus walk," Kirsch told Brit + Co. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. You can see a video of JLo demonstrating the move below. 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. 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. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. 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. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. A post shared by David Kirsch (@davidkirsch). I can't remember the last time my abs were this sore. By clicking Sign up, you agree to receive marketing emails from Insider Continue for 40 seconds, moving as quickly as you can with good form. 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. But if its disrupting your life, you may want to see a doctor. but the routine feels much easier this time around. 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. We are loosening the hip flexors, making the gluteus muscles stronger, and increasing their capability to hold that sit back position while keeping the core braced in an upright stance, Walker said. . Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. 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. Put your hands behind your head and waddle forwards (dont laugh now). But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. 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). I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . She was once quoted by CBS saying, Sleep is my weapon. 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. I am able to do half-hearted versions on each side before I collapse. It's fun and functional. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. 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. 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. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. The line is soft, easy to move in, and made one editor feel like Catwoman. 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. 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. w[ l ].push( { She takes angular steps, while holding her hands on the back of her head. The lizard crawl is the best for building strength throughout the entire body, Walker said. Lift your right leg and bend it at the knee, bringing it up towards your body. 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. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. 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 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. 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. 'gtm.start': 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? 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. 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. 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. 24 Songs Thatll Make Your Cooldown Extra Chill. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. Just be careful to keep correct form you should never sacrifice proper technique for speed. 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. Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; 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. She does the first set walking forward and then walks backward for the second set. Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. Maintaining the squat position, take four steps forward. 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. Those are the hormones that help elevate energy levels. All rights reserved. Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. Platypus Walks. 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? It can also increase levels of cortisol, epinephrine, and norepinephrine. Also known as a sumo walking squat," Kirsch said in an interview with Vogue. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. (function() { 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. This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. 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. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". Also known as a sumo walking squat, he told the mag. 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. 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. 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. Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. Here's what it was like working out like Jennifer Lopez for a week. Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. . Platypus Walks. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. Hearst Magazine Media, Inc. All Rights Reserved. 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. You wont want to skip these tracksor your stretches.