Watch Kirsch, who's also worked with celebs like Kate Upton and Heidi Klum, demo the exercise as well: Note how Kirsch's knees are turned out in this old-school throwback to his first fitness video (the move's obviously been a favorite of his for a long time). Surprise! she reportedly avoids consuming caffeine, alcohol, and processed foods, one of the many things Lopez does to stay in shape. "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. (function() { Registered in England 112955. She was once quoted by CBS saying, Sleep is my weapon. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. Despite the fact that I'm a total kickboxing beginner, I'm completely drenched in sweat by the time that I'm done with this class. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. All rights reserved. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. The workout involved Lopez standing in a wide stance with the knees turned outward. 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 find myself struggling and feeling pretty lost the entire class which also includes HIIT workouts, like burpees and jump squats, that are meant to help keep my heart rate up. It should be said that the muscle mass in the gluteal area will determine the result, so it will be our coach who will tell us if before performing routines of this type, it is advisable to strengthen the area and increase muscle mass. 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. 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. We may earn commission from links on this page, but we only recommend products we back. How To Do: The Platypus Walk. 14 Types Of Bug Bites You Shouldnt Ignore. Low-impact exercises like platypus walks are gentler on the joints. 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. After, I have to lay on the mat for a full minute because I'm so exhausted. The pop stars bangers are perfectly suited for high-energy cardio. 24 Songs Thatll Make Your Cooldown Extra Chill. The tricky part is getting the right form. A frog jump is similar to a squat jump, except that instead of jumping straight up, you jump while propelling yourself forward. Here's what it was like working out like Jennifer Lopez for a week. 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. Right foot in front of you left, stay engaged in that plie squat. 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. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. 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. Now we walk a few steps forward and others backward. j = d.createElement( s ), dl = l != 'dataLayer' ? If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. 2023 Cond Nast. Anyway. Or perhaps the speedy cheetah with its explosive strides. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". It's great for your inner thighs and butt. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. 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. The workout involves taking angled steps with the legs spread apart. 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. The lizard crawl is the best for building strength throughout the entire body, Walker said. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. 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. '&l=' + l : ''; Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. h = d.getElementsByTagName('head')[0], Maintaining the squat position, take four steps forward. Also known as a sumo walking squat," Kirsch said in an interview with Vogue. "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. That's one rep. Repeat five times. Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. 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. Start by standing with your feet about 2 feet apart. 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. Lift your right leg and bend it at the knee, bringing it up towards your body. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. 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. 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. Just be careful to keep correct form you should never sacrifice proper technique for speed. 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. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. According to the singer, she has been practicing that walk for years thanks to her personal trainer. Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. Its always worth chatting with a health expert about your goals and lifestyle before diving into anything new, but there are a few old faithful elements that Kirsch highlighted as key parts of his journey with JLo. .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 takes an average person about 6 months to gain muscle mass, following a strict meal and training plan. All rights reserved. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. 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 . I start with 20 reps each of Russian twists, pike-up planks, overhead slams with a medicine ball, medicine-ball sit-ups, weighted jackknives (which is when you lay flat on your back and lift your legs and arms up toward each other at the same time), and torso rotations with a resistance band. 'I went spinning twice a week for 1 month'. . 15 Aug 2014. After completing the moves, I collapse on the mat and call it a day. j.async = true; 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. 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. One key part of JLos exercise routine is her team of trainers. 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. as well as other partner offers and accept our. We earn a commission for products purchased through some links in this article. as well as other partner offers and accept our. 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). Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. Tightness in your hips often leads to tension and pain in your low back. window.dm = window.dm ||{ AjaxData:[]}; You wont want to skip these tracksor your stretches. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. Sometimes an out-of-whack cycle isnt a big deal. 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 a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. Its great for your inner thighs and butt.. We will have to do 3 series and in each of them between 8 and 12 repetitions. Then, do the reverse. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. 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. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. We put our hands on our heads, as if we were detained. 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. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. Then, waddle forward! 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. 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. These moves are a lot harder to do now than they were before because my abs are still sore from a few days ago. window.dm.AjaxEvent = function(et, d, ssid, ad){ 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. An original and world famous exercise for toning inner thighs and lifting your butt To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. 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. We use cookies to ensure that we give you the best experience on our website. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. 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. 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. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. /* ]]> */. 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. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. } ); I am able to do half-hearted versions on each side before I collapse. Hold your hands together in front of your chest. } ()); 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. By clicking Sign up, you agree to receive marketing emails from Insider All rights reserved. All rights reserved. Place your arms up behind your head. Try this move to target and tighten your glutes: The Platypus Walk. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. 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. 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? She took angular steps, while holding her hands on the back of her head. Strength training by adding weights (dumbbells, ankle weight etc). This morning, while at brunch, I received some compliments from my friends about how great my butt was looking in jeans.
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