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. This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. }; Access your favorite topics in a personalized feed while you're on the go. 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. We use cookies to ensure that we give you the best experience on our website. The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said. Low-impact exercises like platypus walks are gentler on the joints. 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? Now . Sometimes an out-of-whack cycle isnt a big deal. 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. Registered in England 112955. It is supposed to tone the lower body, including the inner thighs . 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. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. 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. (a) Start in a pli squat position. .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. Take five total steps forward, then reverse. Its a thing to behold. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. 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. 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. Take five . Put your hands behind your head and waddle forwards (dont laugh now). Strength training by adding weights (dumbbells, ankle weight etc). Stay up to date with what you want to know. Start by standing with your feet about 2 feet apart. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. We lower our hips until we place our legs at a 90 degree angle. 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. 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 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. We will have to do 3 series and in each of them between 8 and 12 repetitions. All rights reserved. To try it yourself, do 40 seconds of platypus walks as quickly as you can, taking a few steps forward then a few steps back. an NYC-based trainer and instructor at Barry's Bootcamp. It's fun and functional. How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. Repeat 15 times. 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 walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. We earn a commission for products purchased through some links in this article. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. 'gtm.start': 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. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} 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. The video shows Lopez adopting a wide stance with knees turned outward. One of my favorite signature exercises for inner thighs and butt lifting If you're ready to get stronger with every step and are looking for a legit lower-body burn, add platypus walks to your workout plan, ASAP. "The quickest, most effective workout for your butt says is the platypus walk," Kirsch told Brit + Co. var f = d.getElementsByTagName( s )[ 0 ], It can also increase levels of cortisol, epinephrine, and norepinephrine. During platypus walks, you remain in a squatted stance the whole time. After, I have to lay on the mat for a full minute because I'm so exhausted. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. 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. 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. 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. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); Right foot in front of you left, stay engaged in that plie squat. 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. A post shared by David Kirsch (@davidkirsch). Access your favorite topics in a personalized feed while you're on the go. "The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. 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. And walking like an animalinstead of like a humanshould be different enough. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. 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. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. Try this move to target and tighten your glutes: The Platypus Walk. 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 takes angular steps, while holding her hands on the back of her head. My legs are shaking at this point, but I try to get through a second set with mixed results. 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. 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. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. window.dm.AjaxEvent = function(et, d, ssid, ad){ She took angular steps, while holding her hands on the back of her head. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. This particular motion also increases your hip mobility, while also engaging your core. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. Drink lettuce water to sleep better: does it work? 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 . Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. 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. I try to get eight hours a night.. The platypus walk was no joke. w[ l ].push( { "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. 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. . 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. j = d.createElement( s ), dl = l != 'dataLayer' ? s = d.createElement('script'); Maintaining the squat position, take four steps forward. It is also known as a sumo walking squat.". 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. Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. 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. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. We may earn commission from links on this page, but we only recommend products we back. 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 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. 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. I can't remember the last time my abs were this sore. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. Platypus Walks. "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); but the routine feels much easier this time around. The exercise has a silly name, but it's no joke. Copyright 2022 Tiptar | Privacy Policy | Contact Us. .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? Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. s.async = true; 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. 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. (b) Hold the squat, then reverse, keeping your weight on your heels. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. August 20, 2022 by Sandra Hearth. Registered in England 112955. 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. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. (a) Start in a pli squat position. Combined workouts Jennifer Lopez. Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. In a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. After completing the moves, I collapse on the mat and call it a day. 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. We spread the legs at the height of the shoulders. 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. All rights reserved. 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. 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. 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.

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