Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. 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. I finish off with the pikes and scissors, which are again a lot harder today because of how sore my arms, shoulders, and legs are. My whole body was completely exhausted and sore after just one week of trying out this routine. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. Also known as a sumo walking squat, he told the mag. It is supposed to tone the lower body, including the inner thighs . } ()); By clicking Sign up, you agree to receive marketing emails from Insider Apple Fitness+ Now Offers Kickboxing Workouts, All the Things Your Personal Trainer Wishes You Knew, Free Online Exercise Classes For Australians Stuck At Home. as well as other partner offers and accept our. Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. I try to get eight hours a night.. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. 14 Types Of Bug Bites You Shouldnt Ignore. Stephanie Nuzzo is the Editor of Lifehacker Australia. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. I can't remember the last time my abs were this sore. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. 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. Make sure your knees stay out and your weight stays in your heels throughout the exercise. Just be careful to keep correct form you should never sacrifice proper technique for speed. 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. 'I went spinning twice a week for 1 month'. 5 Minutes Of Guided Meditation For Letting Go Of Anger. Hearst Magazine Media, Inc. All Rights Reserved. We earn a commission for products purchased through some links in this article. Low-impact exercises like platypus walks are gentler on the joints. Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. 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. The platypus walk exercise is also extremely versatile: "Platypus walks could be incorporated as a warm-up to your workout, utilized as cardio or in a strength-training session (especially with the addition of ankle weights)," says Joilan Lewis, CPT, a certified personal trainer at LifeTime. To do the inchworm crawl, youll assume a plank position. 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. A post shared by David Kirsch (@davidkirsch). The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. The video shows Lopez adopting a wide stance with knees turned outward. 2023 Deccan Chronicle. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. Drink lettuce water to sleep better: does it work? Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. August 20, 2022 by Sandra Hearth. One key part of JLos exercise routine is her team of trainers. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. As Walker notes, this challenging move, impacts the mobility of how your chest, shoulders, core, and hip flexors operate together.. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. 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. Pop quiz: Name an animal with strong, powerful legs. To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. (a) Start in a pli squat position. 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. Sign up for notifications from Insider! How to do the Platypus Walk w[ l ].push( { "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. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. Jennifer Lopez has a meticulous gym routine, including glute bridges and a varied abs workout. "Jennifer and I do a lot of platypus walks with a wide stance. And most importantly, dont forget to breathe," adds Zaineb. Tightness in your hips often leads to tension and pain in your low back. 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? 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. "The quickest, most effective workout for your butt says is the platypus walk," Kirsch told Brit + Co. The Platypus Walk is a great exercise for your lower back and glutes. 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. Moving forward is more difficult than moving backward. All rights reserved. Then, waddle forward! Place your arms up behind your head. She does the first set walking forward and then walks backward for the second set. Sign up for notifications from Insider! Right foot in front of you left, stay engaged in that plie squat. f.parentNode.insertBefore( j, f ); Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. 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. Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. Walking increases oxygen flow through the body. 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. 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. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. 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. 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. It hits your inner thighs and the lower part of your butt. 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. 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. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. } ); 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. Try this move to target and tighten your glutes: The Platypus Walk. Whether Jennifer Lopez is building up her upper body and core for her role in "Hustlers" or is shimmying across a stage, the 51-year-old triple threat seems to be in killer shape. s.async = true; You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! The exercise has a silly name, but it's no joke. Those are the hormones that help elevate energy levels. 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. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. It is supposed to tone the lower body, including the inner thighs and butt. /* ]]> */. 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). Next, I do some shoulder taps, squats with a row machine, bicep curls with 5-pound weights, and tricep extensions with a 10-pound weight. by The Editors of Women's Health Published: Oct 6, 2014. . Then, take one step at a time with each foot. new Date().getTime(), event: 'gtm.js' The workout involved Lopez standing in a wide stance with the knees turned outward. 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. 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. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. 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. There are those who put their hands in other positions, but the best is on the head so as not to stoop. (a) Start in a pli squat position. It's great for your inner thighs and butt. Its a thing to behold. It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. 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. Maybe you chose the swift, graceful gazelle. 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. 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. ( function( w, d, s, l, i ) { j.async = true; Once again, the secret to the platypus walk's power is its wide, waddle-like stance. According to the singer, she has been practicing that walk for years thanks to her personal trainer. 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. 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.