platypus walk exercise benefits
But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. Top editors give you the stories you want delivered right to your inbox each weekday. h = d.getElementsByTagName('head')[0], We may earn commission from links on this page, but we only recommend products we back. s.type = 'text/javascript'; 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. Platypus walk for perfect glutes 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. Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. 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. DK PLATYPUS WALK WITH MB' - YouTube This is one of my all-time favorite signature moves! You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! One of my favorite signature exercises for inner thighs and butt lifting 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. 24 Songs Thatll Make Your Cooldown Extra Chill. Moving forward is more difficult than moving backward. Stay up to date with what you want to know. We spread the legs at the height of the shoulders. an NYC-based trainer and instructor at Barry's Bootcamp. 'I went spinning twice a week for 1 month'. 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. as well as other partner offers and accept our. My whole body was completely exhausted and sore after just one week of trying out this routine. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. By subscribing you agree to our Terms of Use and Hearst Magazine Media, Inc. All Rights Reserved. This movement is exceptionally good for developing lower body strength and mobility. She took angular steps, while holding her hands on the back of her head. 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. My legs are shaking at this point, but I try to get through a second set with mixed results. All rights reserved. Then, take one step at a time with each foot. 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. DK PLATYPUS WALKS - YouTube 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. Here's what it was like working out like Jennifer Lopez for a week. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. Keeping your back straight, lower your body towards the ground by bending your knees. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". 6 unconventional sports that will really get you in shape. Also known as a sumo walking squat, he told the mag. 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. She did the first step walking forward and then walked backward for the second set. We lower our hips until we place our legs at a 90 degree angle. 14 Types Of Bug Bites You Shouldnt Ignore. /* More or less we all know what a platypus is, that mixture of such disparate species. .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? All rights reserved. Platypus Walks 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. 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. 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. Its great for your inner thighs and butt.. But if its disrupting your life, you may want to see a doctor. Recently, one of her trainers, David Kirsch, spoke with Vogue about the workouts behind the JLo body and he shared some pretty eye-opening insights. Copyright 2022 Tiptar | Privacy Policy | Contact Us. 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 still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. While platypus walks are low impact, they can still be high intensity especially if you move fast. The workout involved Lopez standing in a wide stance with the knees turned outward. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. A post shared by David Kirsch (@davidkirsch). It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. Now . 7. j.async = true; Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. 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. 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). Watch: Jennifer Lopez Tones Lower Body With 'Platypus Walk' Platypus Walks. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. 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. The video shows Lopez adopting a wide stance with knees turned outward. How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. 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 will have to do 3 series and in each of them between 8 and 12 repetitions. Platypus Walk Exercise Access your favorite topics in a personalized feed while you're on the go. Stephanie Nuzzo is the Editor of Lifehacker Australia. 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. 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. Top editors give you the stories you want delivered right to your inbox each weekday. We put our hands on our heads, as if we were detained. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. 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. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. What Is the Platypus Walk and How Does It Help Keep JLo So Strong? Visit Insider's homepage for more stories. The move targets one's arms, chest, and abs, and basically requires you to bring your knee to your chest while also doing a push-up. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. 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'); [CDATA[ */ Next, slowly lift your left leg behind you and bring it up to your butt. How To Do: A Platypus walk 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. "It's great for yourinner thighs and butt," Kirsch added. The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. 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. That's one rep. Repeat five times. Surprise! Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); I'm exhausted but I'm trying to finish this routine with a bang, so I try to adopt a positive attitude towards these Spider-Man push-ups. 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. It is supposed to tone the lower body, including the inner thighs . The platypus walk was no joke. 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. The tricky part is getting the right form. 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. j = d.createElement( s ), dl = l != 'dataLayer' ? Maybe you chose the swift, graceful gazelle. After, I have to lay on the mat for a full minute because I'm so exhausted. Right foot in front of you left, stay engaged in that plie squat. Try this move to target and tighten your glutes: The Platypus Walk. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Although I love standard boxing classes, kickboxing seems to take a whole other level of focus and balance to nail working my legs and hands in tandem. By clicking Sign up, you agree to receive marketing emails from Insider It hits your inner thighs and the lower part of your butt. 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. 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. Just be careful to keep correct form you should never sacrifice proper technique for speed. We use cookies to ensure that we give you the best experience on our website. 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. How to Do the Platypus Walk Exercise for Glute Strength | livestrong Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. We may earn a commission from links on this page. It can also increase levels of cortisol, epinephrine, and norepinephrine. Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. var d = document, The tricky part is getting the right form. 6 Challenging 'Animal Walks' You Should Add to Your Workout The exercise has a silly name, but it's no joke. Apple Fitness+ Now Offers Kickboxing Workouts, All the Things Your Personal Trainer Wishes You Knew, Free Online Exercise Classes For Australians Stuck At Home. Maintaining the squat position, take four steps forward. 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? Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. Platypus Walk Exercise: Benefits, Result As Walker notes, this challenging move, impacts the mobility of how your chest, shoulders, core, and hip flexors operate together.. w[ l ] = w[ l ] || []; 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. Its a thing to behold. I try to get eight hours a night.. Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. Make sure your knees stay out and your weight stays in your heels throughout the exercise. You wont want to skip these tracksor your stretches. Why Beach Workouts Are The Perfect Way To Take A Vacation From Your To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. } ); One key part of JLos exercise routine is her team of trainers. 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. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. as well as other partner offers and accept our. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. What are the main differences between jogging and running? Once again, the secret to the platypus walk's power is its wide, waddle-like stance. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). A post shared by David Kirsch (@davidkirsch). Registered in England 112955. 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 Cried When I Realized I Was In Love, Articles P