Immediately, I feel out of my element. 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. But if its disrupting your life, you may want to see a doctor. It hits your inner thighs and the lower part of your butt. Stay up to date with what you want to know. Here are video demonstrations of six of our favorites. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. as well as other partner offers and accept our. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. 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). 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. 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. 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. We use cookies to ensure that we give you the best experience on our website. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. w[ l ] = w[ l ] || []; an NYC-based trainer and instructor at Barry's Bootcamp. My whole body was completely exhausted and sore after just one week of trying out this routine. How To Do: The Platypus Walk. 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. Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. 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. Place your arms up behind your head. 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. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. There are those who put their hands in other positions, but the best is on the head so as not to stoop. I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. 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. 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. 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. This type of routine is of moderate intensity if done well, in fact, there are those who do it with sand weights on their feet. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up And walking like an animalinstead of like a humanshould be different enough. 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. 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. To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. How to do the Platypus Walk Surprise! This strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. 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. The video shows Lopez adopting a wide stance with knees turned outward. Theres more to mobility work than just stretching. 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. One of my favorite signature exercises for inner thighs and butt lifting Apple Fitness+ Now Offers Kickboxing Workouts, All the Things Your Personal Trainer Wishes You Knew, Free Online Exercise Classes For Australians Stuck At Home. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. Walking increases oxygen flow through the body. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. 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. This movement is exceptionally good for developing lower body strength and mobility. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. As you hinge your hips forward at the torso without rounding your back and while keeping a neutral spine, the inchworm crawl focuses onstretching the hamstrings and improving your flexibility, Walker said. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. 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. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. Privacy Policy. The workout involves taking angled steps with the legs spread apart. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Start by standing with your feet about 2 feet apart. The tricky part is getting the right form. That said,my body was extremely sore at the end and I struggled through parts of the week. ( function( w, d, s, l, i ) { It takes an average person about 6 months to gain muscle mass, following a strict meal and training plan. (b) Hold the squat, then reverse, keeping your weight on your heels. Copyright 2022 Tiptar | Privacy Policy | Contact Us. 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. 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. It is supposed to tone the lower body, including the inner thighs . "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. 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. The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. 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. Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. Now . Registered in England 112955. The Platypus Walk is a great exercise for your lower back and glutes. And for seven grueling days, I tried to replicate her fitness routine. SELF does not provide medical advice, diagnosis, or treatment. While platypus walks are low impact, they can still be high intensity especially if you move fast. 7. Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. 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. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. 'I went spinning twice a week for 1 month'. You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. by The Editors of Women's Health Published: Oct 6, 2014. . In a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. Cardio to get your heart rate up by increasing the pace "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. Then, take one step at a time with each foot. 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. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. 24 Songs Thatll Make Your Cooldown Extra Chill. It can also increase levels of cortisol, epinephrine, and norepinephrine. We will have to do 3 series and in each of them between 8 and 12 repetitions. 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. "It's great for yourinner thighs and butt," Kirsch added. 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. Instead of lifting my legs to the side in the Spider-Man manner, I decide to just attempt a few regular push-ups while balancing on the Bosu ball. Then, waddle forward! Registered in England 112955. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. (a) Start in a pli squat position. Keeping your back straight, lower your body towards the ground by bending your knees. The tricky part is getting the right form. Jennifer Lopez has a meticulous gym routine, including glute bridges and a varied abs workout. 14 Types Of Bug Bites You Shouldnt Ignore. 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. Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. Here's what it was like working out like Jennifer Lopez for a week. 5 Minutes Of Guided Meditation For Letting Go Of Anger. 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. "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. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. 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