img#wpstats{display:none} Visit Insider's homepage for more stories. Access your favorite topics in a personalized feed while you're on the go. (function() { 5 Minutes Of Guided Meditation For Letting Go Of Anger. Its great for your inner thighs and butt.. Start by standing with your feet about 2 feet apart. (b) Hold the squat, then reverse, keeping your weight on your heels. 7. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. The workout involves taking angled steps with the legs spread apart. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. 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. Platypus Walks All rights reserved. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. 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. Those are the hormones that help elevate energy levels. j.async = true; It's great for your inner thighs and butt. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. How to do the Platypus Walk Why Beach Workouts Are The Perfect Way To Take A Vacation From Your 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. 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. This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. We may earn a commission from links on this page. Platypus Walks. Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. Then, waddle forward! You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. 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. Platypus Walks. Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . 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'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. The exercise has a silly name, but it's no joke. .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? s = d.createElement('script'); That said,my body was extremely sore at the end and I struggled through parts of the week. The workout involved Lopez standing in a wide stance with the knees turned outward. I wake up, and my arms and shoulders feel like they're on fire. Its a thing to behold. 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. Pop quiz: Name an animal with strong, powerful legs. Take five total steps forward, then reverse. } ()); 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. 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. My legs are shaking at this point, but I try to get through a second set with mixed results. I am able to do half-hearted versions on each side before I collapse. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. And walking like an animalinstead of like a humanshould be different enough. 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 Walk Exercise 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. What Is the Platypus Walk and How Does It Help Keep JLo So Strong? 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. Registered in England 112955. 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. Try this move to target and tighten your glutes: The Platypus Walk. 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. (a) Start in a pli squat position. Repeat 15 times. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Jennifer and I do a lot of platypus walks with a wide stance. 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. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . Strength training by adding weights (dumbbells, ankle weight etc). To do the inchworm crawl, youll assume a plank position. Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. Then, take one step at a time with each foot. That's one rep. Repeat five times. The singer is known for following a fairly strict diet she reportedly avoids consuming caffeine, alcohol, and processed foods but she can also credit her physique to a stringent workout routine from two trainers: David Kirsch and Tracy Anderson. j.src = } ); How we do it is the key for it to take effect and we are not wasting time. And while she looks strong with every step, the exercise is definitely no cake walk. Improve your . She took angular steps, while holding her hands on the back of her head. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. How to Do the Platypus Walk Exercise for Glute Strength | livestrong Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. 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. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. new Date().getTime(), event: 'gtm.js' Stay up to date with what you want to know. "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. 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. 'gtm.start': Next, slowly lift your left leg behind you and bring it up to your butt. 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. The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said. This movement is exceptionally good for developing lower body strength and mobility. 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). Just be careful to keep correct form you should never sacrifice proper technique for speed. 6 unconventional sports that will really get you in shape. By subscribing you agree to our Terms of Use and It is supposed to tone the lower body, including the inner thighs . Bend your knees, coming into a deep sumo squat, and place your hands behind your head. You wont want to skip these tracksor your stretches. 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. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! We use cookies to ensure that we give you the best experience on our website. by The Editors of Women's Health Published: Oct 6, 2014. . window.dm = window.dm ||{ AjaxData:[]}; After 7 days of working out like the singer, I noticed my butt looked lifted and I felt more toned. It's best to do this exercise with ankle weights. 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. How to Increase Your Flexibility When You Cant Even Touch Your Toes. The lizard crawl is the best for building strength throughout the entire body, Walker said. Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. 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. Surprise! 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. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. 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. 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. Make sure your knees stay out and your weight stays in your heels throughout the exercise. Play the proactive game to ward off pain. In other words, the time under tension helps you build strong leg muscles. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. 'I went spinning twice a week for 1 month'. Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. First of all, he made clear that no two bodies are the same so you really cant go and adopt another persons fitness routine and just expect it to work for you. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. All rights reserved. Also known as a sumo walking squat," Kirsch said in an interview with Vogue. One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts.". Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. "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. Enter your email below. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. 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. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. How To Do: A Platypus walk 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. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up 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 exercises the thighs and buttocks, and is one of the exercises that Jennifer Lpez performs the most among other world-famous celebrities. This is one of my all-time favorite signature moves! Make sure your knees stay out and your weight stays in your heels throughout the exercise. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. 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. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. August 20, 2022 by Sandra Hearth. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. I try to get eight hours a night.. 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. Then, do the reverse. Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). It's fun and functional. Hearst Magazine Media, Inc. All Rights Reserved. 15 Aug 2014. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. There are those who put their hands in other positions, but the best is on the head so as not to stoop. Here are video demonstrations of six of our favorites. 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. One key part of JLos exercise routine is her team of trainers. 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. While platypus walks are low impact, they can still be high intensity especially if you move fast. Put your hands behind your . Right foot in front of you left, stay engaged in that plie squat. Registered in England 112955. During platypus walks, you remain in a squatted stance the whole time. 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). ( function( w, d, s, l, i ) { "Jennifer and I do a lot of platypus walks with a wide stance. DK PLATYPUS WALK WITH MB' - YouTube