Access your favorite topics in a personalized feed while you're on the go. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. 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. All rights reserved. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. var d = document, Stay up to date with what you want to know. [CDATA[ */ "It's great for yourinner thighs and butt," Kirsch added. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. 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. 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. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. 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. Platypus Walks. 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. How to Increase Your Flexibility When You Cant Even Touch Your Toes. by The Editors of Women's Health Published: Oct 6, 2014. . "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Registered in England 112955. 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. 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. but the routine feels much easier this time around. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. var f = d.getElementsByTagName( s )[ 0 ], 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. 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. It is supposed to tone the lower body, including the inner thighs and butt. Stephanie Nuzzo is the Editor of Lifehacker Australia. 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. Top editors give you the stories you want delivered right to your inbox each weekday. (a) Start in a pli squat position. All rights reserved. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; Registered in England 112955. The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get 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. 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). To do a duck walk, squat down onto the balls of your feet. Pop quiz: Name an animal with strong, powerful legs. 'I went spinning twice a week for 1 month'. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. 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 . window.dm.AjaxEvent = function(et, d, ssid, ad){ Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. 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. 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. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. Then, take one step at a time with each foot. 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? Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. All rights reserved. Try this move to target and tighten your glutes: The Platypus Walk. 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. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. Lift your right leg and bend it at the knee, bringing it up towards your body. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. } ()); In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. Copyright 2022 Tiptar | Privacy Policy | Contact Us. ( function( w, d, s, l, i ) { } ); It's great for your inner thighs and butt. Its great for your inner thighs and butt.. 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. 2023 Cond Nast. Repeat 15 times. Maintaining the squat position, take four steps forward. 'gtm.start': "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. After 7 days of working out like the singer, I noticed my butt looked lifted and I felt more toned. Play the proactive game to ward off pain. You can see a video of JLo demonstrating the move below. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . Right foot in front of you left, stay engaged in that plie squat. How To Do: The Platypus Walk. To do the inchworm crawl, youll assume a plank position. 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). Start by standing with your feet about 2 feet apart. 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. (a) Start in a pli squat position. And walking like an animalinstead of like a humanshould be different enough. 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. 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. Now we walk a few steps forward and others backward. I can't remember the last time my abs were this sore. Put your hands behind your . 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. "Jennifer and I do a lot of platypus walks with a wide stance. 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. Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. 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. 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. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. 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. 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. Visit Insider's homepage for more stories. j.async = true; What are the main differences between jogging and running? How we do it is the key for it to take effect and we are not wasting time. Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. After completing the moves, I collapse on the mat and call it a day. Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Tightness in your hips often leads to tension and pain in your low back. Translation: Your thighs never get a break. 7. Also known as a sumo walking squat," Kirsch said in an interview with Vogue. Sometimes an out-of-whack cycle isnt a big deal. The workout involves taking angled steps with the legs spread apart. Platypus Walks. 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. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. 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. 14 Types Of Bug Bites You Shouldnt Ignore. 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. While platypus walks are low impact, they can still be high intensity especially if you move fast. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. A post shared by David Kirsch (@davidkirsch). "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. (b) Hold the squat, then reverse, keeping your weight on your heels. 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. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. Jennifer Lopez. Surprise! The exercise has a silly name, but it's no joke. I'm someone who prides myself on usually having pretty decent lower-body strength, but I'm not really used to doing some of the variations that Lopez does with her workouts. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. After, I have to lay on the mat for a full minute because I'm so exhausted. Keeping your back straight, lower your body towards the ground by bending your knees. 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. 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. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. 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. Walking increases oxygen flow through the body. "The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. This morning, while at brunch, I received some compliments from my friends about how great my butt was looking in jeans. And while she looks strong with every step, the exercise is definitely no cake walk. 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. The line is soft, easy to move in, and made one editor feel like Catwoman. It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . 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'm kind of dreading the stability-ball exercises, so I start with a 30-second plank, then 30-second side planks on each side. If her incredible dance moves and those abs-tastic mirror selfies are any indication, Jennifer Lopez is in really, really good shapeand proud of it. Then, waddle forward! s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); It is supposed to tone the lower body, including the inner thighs . My legs are shaking at this point, but I try to get through a second set with mixed results. 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. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. By clicking Sign up, you agree to receive marketing emails from Insider Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. We will have to do 3 series and in each of them between 8 and 12 repetitions. In other words, the time under tension helps you build strong leg muscles. We spread the legs at the height of the shoulders. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} All rights reserved. Strength training by adding weights (dumbbells, ankle weight etc). Access your favorite topics in a personalized feed while you're on the go. 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. And most importantly, dont forget to breathe," adds Zaineb. 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. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. 15 Aug 2014. She was once quoted by CBS saying, Sleep is my weapon. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. 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). 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. A mixture of cardio and strength training. Stay up to date with what you want to know. . 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. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. Then, do the reverse. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. 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. One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts.". Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. 5 Minutes Of Guided Meditation For Letting Go Of Anger. Bring your left leg in one step so that it lands next to your right leg. 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. By subscribing you agree to our Terms of Use and j = d.createElement( s ), dl = l != 'dataLayer' ? j.src = 6 unconventional sports that will really get you in shape. My whole body was completely exhausted and sore after just one week of trying out this routine. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. A post shared by David Kirsch (@davidkirsch). We may earn commission from links on this page, but we only recommend products we back. Also known as a sumo walking squat, he told the mag.

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