platypus walk exercise benefits

Anyway. 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. 7. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. 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. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. We will have to do 3 series and in each of them between 8 and 12 repetitions. Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. Here are video demonstrations of six of our favorites. 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. 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. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. h = d.getElementsByTagName('head')[0], 5 Minutes Of Guided Meditation For Letting Go Of Anger. but the routine feels much easier this time around. The workout involves taking angled steps with the legs spread apart. Repeat 15 times. Privacy Policy. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Watch: Jennifer Lopez Tones Lower Body With 'Platypus Walk' 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. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. You wont want to skip these tracksor your stretches. 2023 Deccan Chronicle. 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. This strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. as well as other partner offers and accept our. 24 Songs Thatll Make Your Cooldown Extra Chill. Sign up for notifications from Insider! To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. The tricky part is getting the right form. Access your favorite topics in a personalized feed while you're on the go. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. Putting some pep in your platypus step will definitely get your heart rate up. It hits your inner thighs and the lower part of your butt. Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. Combined workouts 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. Stay up to date with what you want to know. Access your favorite topics in a personalized feed while you're on the go. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up She takes angular steps, while holding her hands on the back of her head. Then, waddle forward! 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. What Is the Platypus Walk and How Does It Help Keep JLo So Strong? Lift your right leg and bend it at the knee, bringing it up towards your body. All rights reserved. Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. 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. Stephanie Nuzzo is the Editor of Lifehacker Australia. DK PLATYPUS WALKS - YouTube If you continue to use this site we will assume that you are happy with it. 'I went spinning twice a week for 1 month'. Immediately, I feel out of my element. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. Now you can get the top stories from Lifehacker delivered to your inbox. These moves are a lot harder to do now than they were before because my abs are still sore from a few days ago. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. This is one of my all-time favorite signature moves! 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. Put your hands behind your . 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 a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. In an interview with Self magazine, Kirsch said that, when he's pressed for time, he has Lopez do Spider-Man push-ups on a Bosu ball, which is a sort of half-hemisphere workout tool. The exercise has a silly name, but it's no joke. Explaining the benefits of the platypus walk . It's great for your inner thighs and butt. To finish up, I do two sets of tens reps of bicep curls with 5-pound weights, tricep extensions with a 10-pound weight, shoulder taps, squats with the rowing machine, and the dumbbell-row to tricep-extension circuit. The workout involved Lopez standing in a wide stance with the knees turned outward. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. 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. While platypus walks are low impact, they can still be high intensity especially if you move fast. Hearst Magazine Media, Inc. All Rights Reserved. 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. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. /* ]]> */. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. And most importantly, dont forget to breathe," adds Zaineb. 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. "It's great for yourinner thighs and butt," Kirsch added. My legs are shaking at this point, but I try to get through a second set with mixed results. 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). A mixture of cardio and strength training. By clicking Sign up, you agree to receive marketing emails from Insider window.dm = window.dm ||{ AjaxData:[]}; 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. } ); I'm exhausted but I'm trying to finish this routine with a bang, so I try to adopt a positive attitude towards these Spider-Man push-ups. 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. That said,my body was extremely sore at the end and I struggled through parts of the week. Try this move to target and tighten your glutes: The Platypus Walk. 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 knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. This movement is exceptionally good for developing lower body strength and mobility. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. But if its disrupting your life, you may want to see a doctor. 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? "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. 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. 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'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. Its great for your inner thighs and butt.. And while she looks strong with every step, the exercise is definitely no cake walk. Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. 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. Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. J.Lo's Trainer Shares His Top 3 Bum-Sculpting Moves 2023 Cond Nast. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. 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. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. 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. The platypus walk was no joke. "The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. Make sure your knees stay out and your weight stays in your heels throughout the exercise. 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? So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. Those are the hormones that help elevate energy levels. My whole body was completely exhausted and sore after just one week of trying out this routine. 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. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. }; Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Stay up to date with what you want to know. 6 unconventional sports that will really get you in shape. Continue for 40 seconds, moving as quickly as you can with good form. It's fun and functional. 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. Next, slowly lift your left leg behind you and bring it up to your butt. Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. Apple Fitness+ Now Offers Kickboxing Workouts, All the Things Your Personal Trainer Wishes You Knew, Free Online Exercise Classes For Australians Stuck At Home. 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. 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. Translation: Your thighs never get a break. Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. Sign up for notifications from Insider! 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. 15 Aug 2014. She did the first step walking forward and then walked backward for the second set. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); '&l=' + l : ''; Now we walk a few steps forward and others backward. We earn a commission for products purchased through some links in this article. Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. 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. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. I am able to do half-hearted versions on each side before I collapse. 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. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. How we do it is the key for it to take effect and we are not wasting time. Platypus Walks. How to Do the Platypus Walk Exercise for Glute Strength | livestrong Theres more to mobility work than just stretching. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. w[ l ] = w[ l ] || []; By Alexia Dellner. 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. Visit Insider's homepage for more stories. Its a thing to behold. We may earn a commission from links on this page. 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. s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); Bring your left leg in one step so that it lands next to your right leg. 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. After completing the moves, I collapse on the mat and call it a day. } ()); "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). Put your hands behind your head and waddle forwards (dont laugh now). It's best to do this exercise with ankle weights. We earn a commission for products purchased through some links in this article. All rights reserved. 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. Jennifer and I do a lot of platypus walks with a wide stance. Platypus walk for perfect glutes . Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Hold your hands together in front of your chest. It can also increase levels of cortisol, epinephrine, and norepinephrine. Why Beach Workouts Are The Perfect Way To Take A Vacation From Your I wake up, and my arms and shoulders feel like they're on fire. Drink lettuce water to sleep better: does it work? Jennifer Lopez was seen doing an interesting workout that her trainer called a "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.