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. 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. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. There are those who put their hands in other positions, but the best is on the head so as not to stoop. Start by standing with your feet about 2 feet apart. I wake up, and my arms and shoulders feel like they're on fire. 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. SELF does not provide medical advice, diagnosis, or treatment. '&l=' + l : ''; 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. What are the main differences between jogging and running? An original and world famous exercise for toning inner thighs and lifting your butt Also known as a sumo walking squat, he told the mag. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. She does the first set walking forward and then walks backward for the second set. 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. The platypus walk was no joke. I can't remember the last time my abs were this sore. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. It can also increase levels of cortisol, epinephrine, and norepinephrine. Lift your right leg and bend it at the knee, bringing it up towards your body. 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. . 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. s.async = true; The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. That said,my body was extremely sore at the end and I struggled through parts of the week. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. That's one rep. Repeat five times. Combined workouts To do a duck walk, squat down onto the balls of your feet. 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 wont want to skip these tracksor your stretches. 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? 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. 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. /* ]]> */. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. 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. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. Then, waddle forward! 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. Platypus Walks. How to do the Platypus Walk Stephanie Nuzzo is the Editor of Lifehacker Australia. Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. It is supposed to tone the lower body, including the inner thighs . It hits your inner thighs and the lower part of your butt. 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. A mixture of cardio and strength training. "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. After completing the moves, I collapse on the mat and call it a day. Top editors give you the stories you want delivered right to your inbox each weekday. Or perhaps the speedy cheetah with its explosive strides. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. But if its disrupting your life, you may want to see a doctor. 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. The workout involves taking angled steps with the legs spread apart. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. 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. Drink lettuce water to sleep better: does it work? 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. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. [CDATA[ */ Then, do the reverse. new Date().getTime(), event: 'gtm.js' It's great for your inner thighs and butt. Now we walk a few steps forward and others backward. August 20, 2022 by Sandra Hearth. Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. 2023 Deccan Chronicle. 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. To do the inchworm crawl, youll assume a plank position. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. Continue for 40 seconds, moving as quickly as you can with good form. 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. Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. } ()); Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. Then, take one step at a time with each foot. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. 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. f.parentNode.insertBefore( j, f ); 2023 Cond Nast. As Walker notes, this challenging move, impacts the mobility of how your chest, shoulders, core, and hip flexors operate together.. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. var f = d.getElementsByTagName( s )[ 0 ], 15 Aug 2014. And most importantly, dont forget to breathe," adds Zaineb. These moves are a lot harder to do now than they were before because my abs are still sore from a few days ago. Start in a wide stance with your knees and feet turned outward. Play the proactive game to ward off pain. We use cookies to ensure that we give you the best experience on our website. Jennifer and I do a lot of platypus walks with a wide stance. Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. Tightness in your hips often leads to tension and pain in your low back. Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. 5 Minutes Of Guided Meditation For Letting Go Of Anger. 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. (a) Start in a pli squat position. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. Explaining the benefits of the platypus walk . 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. Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. 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. 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. We spread the legs at the height of the shoulders. A post shared by David Kirsch (@davidkirsch). 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. You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. 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. 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. Immediately, I feel out of my element. 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. Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. Sign up for notifications from Insider! Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. 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. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. 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. she reportedly avoids consuming caffeine, alcohol, and processed foods, one of the many things Lopez does to stay in shape.