Jennifer Lopez has a meticulous gym routine, including glute bridges and a varied abs workout. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. 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. 24 Songs Thatll Make Your Cooldown Extra Chill. To do the inchworm crawl, youll assume a plank position. How To Do: The Platypus Walk. as well as other partner offers and accept our. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. The Platypus Walk is a great exercise for your lower back and glutes. This strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. an NYC-based trainer and instructor at Barry's Bootcamp. Play the proactive game to ward off pain. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. We will have to do 3 series and in each of them between 8 and 12 repetitions. Visit Insider's homepage for more stories. 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. Continue for 40 seconds, moving as quickly as you can with good form. Improve your . If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. h = d.getElementsByTagName('head')[0], This is one of my all-time favorite signature moves! 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. Now we walk a few steps forward and others backward. The famous ones, mainly women, perform this exercise routine several times a week, together with other routines where they take care of the butt, legs and abdomen, apart from the arms and other areas. To do a duck walk, squat down onto the balls of your feet. 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. The line is soft, easy to move in, and made one editor feel like Catwoman. Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. Its a thing to behold. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. Tightness in your hips often leads to tension and pain in your low back. 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. The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said. My legs are shaking at this point, but I try to get through a second set with mixed results. Try this move to target and tighten your glutes: The Platypus Walk. Maybe you chose the swift, graceful gazelle. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. 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. I can't remember the last time my abs were this sore. Registered in England 112955. 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. Not only will your loose, limber hips thank you, but your lower back will, too. Platypus Walks. The pop stars bangers are perfectly suited for high-energy cardio. Drink lettuce water to sleep better: does it work? Put your hands behind your . This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. A post shared by David Kirsch (@davidkirsch). Right foot in front of you left, stay engaged in that plie squat. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Start by standing with your feet about 2 feet apart. Platypus Walks. Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. We may earn a commission from links on this page. w[ l ].push( { We earn a commission for products purchased through some links in this article. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. ( function( w, d, s, l, i ) { But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. 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. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. Translation: Your thighs never get a break. Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. 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. 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. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. . 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. I wake up, and my arms and shoulders feel like they're on fire. Plus, it's low impact (read: kind to your joints and safe for most people), requires no equipment and takes up very little space (meaning you can do them just about anywhere). Platypus Walks 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. f.parentNode.insertBefore( j, f ); Theres more to mobility work than just stretching. j.async = true; How To Do: A Platypus walk Jennifer and I do a lot of platypus walks with a wide stance. as well as other partner offers and accept our. And walking like an animalinstead of like a humanshould be different enough. I think I'll consider swapping out my lateral-squat walks for this iteration since I already feel like this move is better at engaging all the muscles in my butt and inner thighs. 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. 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 do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. We lower our hips until we place our legs at a 90 degree angle. It's clear Jenny from the Block doesn't cut any corners when it comes to sculpting her body, and I respect her for it even though I won't be following her full routine again anytime soon. During platypus walks, you remain in a squatted stance the whole time. The workout involved Lopez standing in a wide stance with the knees turned outward. 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. 10 Benefits of Walking, Plus Safety Tips and More window.dm = window.dm ||{ AjaxData:[]}; Access your favorite topics in a personalized feed while you're on the go. August 20, 2022 by Sandra Hearth. Right foot in front of you left, stay engaged in that plie squat. That said,my body was extremely sore at the end and I struggled through parts of the week. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. Walking increases oxygen flow through the body. 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. 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. Sometimes an out-of-whack cycle isnt a big deal. [CDATA[ */ To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. Take five total steps forward, then reverse. This move is still really difficult, but I'm able to do two push-ups while on the Bosu ball. It's best to do this exercise with ankle weights. But if its disrupting your life, you may want to see a doctor. We may earn commission from links on this page, but we only recommend products we back. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . Stephanie Nuzzo is the Editor of Lifehacker Australia. This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. 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. Repeat 15 times. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. 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. These moves are a lot harder to do now than they were before because my abs are still sore from a few days ago. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. Explaining the benefits of the platypus walk . 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. } ()); That's one rep. Repeat five times. (b) Hold the squat, then reverse, keeping your weight on your heels. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. We earn a commission for products purchased through some links in this article. She was once quoted by CBS saying, Sleep is my weapon. 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. If you continue to use this site we will assume that you are happy with it. 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. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. You can see a video of JLo demonstrating the move below. It's great for your inner thighs and butt. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. This particular motion also increases your hip mobility, while also engaging your core. "It's great for yourinner thighs and butt," Kirsch added. My whole body was completely exhausted and sore after just one week of trying out this routine. This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. 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). 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. Just be careful to keep correct form you should never sacrifice proper technique for speed. What is a Sumo walk? [Ultimate Guide!] s = d.createElement('script'); It's fun and functional. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} Combined workouts The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. Here's what it was like working out like Jennifer Lopez for a week. 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. DK PLATYPUS WALKS - YouTube How To Do: The Platypus Walk The tricky part is getting the right form. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. And while she looks strong with every step, the exercise is definitely no cake walk. 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. 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. new Date().getTime(), event: 'gtm.js' This movement is exceptionally good for developing lower body strength and mobility. 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. 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. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! 7. } ); I'm already planning to incorporate the platypus walk, some of the lunge variations, and a few of the ab moves (including the ones that use a stability ball) into my future workouts. Stay up to date with what you want to know. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. She does the first set walking forward and then walks backward for the second set. 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. And for seven grueling days, I tried to replicate her fitness routine. We put our hands on our heads, as if we were detained. It takes an average person about 6 months to gain muscle mass, following a strict meal and training plan. Or perhaps the speedy cheetah with its explosive strides. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. "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. 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. 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. "Jennifer and I do a lot of platypus walks with a wide stance. Pressing through your heel and mid foot, take a step forward with one leg (remaining in the squatted position), then the other leg, and then backwards with each leg in turn. Next, slowly lift your left leg behind you and bring it up to your butt. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up
