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). To do the platypus walk we must follow the following steps: If we have achieved the correct posture, we will notice some pressure on the buttocks and thighs. Also known as a sumo walking squat, he told the mag. Combined workouts 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. Just be careful to keep correct form you should never sacrifice proper technique for speed. /* ]]> */. These moves are a lot harder to do now than they were before because my abs are still sore from a few days ago. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. 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. After, I have to lay on the mat for a full minute because I'm so exhausted. 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. s = d.createElement('script'); Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. By Alexia Dellner. A mixture of cardio and strength training. "It's great for yourinner thighs and butt," Kirsch added. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. Now . Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". I am able to do half-hearted versions on each side before I collapse. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. The famous ones, mainly women, perform this exercise routine several times a week, together with other routines where they take care of the butt, legs and abdomen, apart from the arms and other areas. If you're ready to get stronger with every step and are looking for a legit lower-body burn, add platypus walks to your workout plan, ASAP. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. We may earn a commission from links on this page. var f = d.getElementsByTagName( s )[ 0 ], One key part of JLos exercise routine is her team of trainers. 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. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. To do a duck walk, squat down onto the balls of your feet. 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. } ()); Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. "Jennifer and I do a lot of platypus walks with a wide stance. 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. 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. 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. She did the first step walking forward and then walked backward for the second set. Access your favorite topics in a personalized feed while you're on the go. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. The balls of your feet should be facing outward and straight ahead, not lopsided. } ); More or less we all know what a platypus is, that mixture of such disparate species. Then, waddle forward! 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. How To Do: A Platypus walk Platypus Walks. Platypus Walks Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. Try this move to target and tighten your glutes: The Platypus Walk. j.async = true; Privacy Policy. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Top editors give you the stories you want delivered right to your inbox each weekday. 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. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. 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 clicking Sign up, you agree to receive marketing emails from Insider Make sure your knees stay out and your weight stays in your heels throughout the exercise. Put your hands behind your . Place your arms up behind your head. . Low-impact exercises like platypus walks are gentler on the joints. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk." The workout involves taking angled steps with the legs spread apart. The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. Lift your right leg and bend it at the knee, bringing it up towards your body. All rights reserved. Play the proactive game to ward off pain. This strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. Walking increases oxygen flow through the body. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. Still, I'm all about the booty gains, so I call the day a win and I'm excited to really challenge myself this week. Put your hands behind your head and waddle forwards (dont laugh now). Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. 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. 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. window.dm.AjaxEvent = function(et, d, ssid, ad){ To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. 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. ( function( w, d, s, l, i ) { Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. August 20, 2022 by Sandra Hearth. That said,my body was extremely sore at the end and I struggled through parts of the week. 'I went spinning twice a week for 1 month'. 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. Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. s.type = 'text/javascript'; Right foot in front of you left, stay engaged in that plie squat. 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. Moving forward is more difficult than moving backward. She takes angular steps, while holding her hands on the back of her head. Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus she reportedly avoids consuming caffeine, alcohol, and processed foods, one of the many things Lopez does to stay in shape. 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. 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. Platypus Walk Exercise: Benefits, Result An original and world famous exercise for toning inner thighs and lifting your butt Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); /* What Is the Platypus Walk and How Does It Help Keep JLo So Strong? 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. 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. 10 Benefits of Walking, Plus Safety Tips and More Why Beach Workouts Are The Perfect Way To Take A Vacation From Your A post shared by David Kirsch (@davidkirsch). Watch: Jennifer Lopez Tones Lower Body With 'Platypus Walk' To do the inchworm crawl, youll assume a plank position. 'gtm.start': 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. Jennifer and I do a lot of platypus walks with a wide stance. 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. Take five . 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. 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. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; Sign up for notifications from Insider! 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. Right foot in front of you left, stay engaged in that plie squat. We use cookies to ensure that we give you the best experience on our website. A frog jump is similar to a squat jump, except that instead of jumping straight up, you jump while propelling yourself forward. How to Increase Your Flexibility When You Cant Even Touch Your Toes. Instead, I settle on doing a modified version where I have one of my knees on the ground while I try to lift the other up. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. There are those who put their hands in other positions, but the best is on the head so as not to stoop. To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. That's one rep. Repeat five times. And most importantly, dont forget to breathe," adds Zaineb. She was once quoted by CBS saying, Sleep is my weapon. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. 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. The line is soft, easy to move in, and made one editor feel like Catwoman. 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. This movement is exceptionally good for developing lower body strength and mobility. 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. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. 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. Registered in England 112955. 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. 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. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . 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. We earn a commission for products purchased through some links in this article. Platypus Walks. I Worked Out Like Jennifer Lopez for a Week, Here's How 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. I wake up, and my arms and shoulders feel like they're on fire. We lower our hips until we place our legs at a 90 degree angle. 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. I can't remember the last time my abs were this sore. Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. j = d.createElement( s ), dl = l != 'dataLayer' ? 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.