"The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. 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. .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;}}14 Types Of Bug Bites You Shouldnt Ignore, Jen Garner Shares Her "Secret" for Thinning Hair, An Infertility Support Group Helped Me Heal, The Bachelors Sarah Herron Baby Loss Essay, More Daily Magnesium Linked To Lower Dementia Risk, The 10 Best HEPA Vacuums For Allergies And Mold. According to the singer, she has been practicing that walk for years thanks to her personal trainer. 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. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. 24 Songs Thatll Make Your Cooldown Extra Chill. Put your hands behind your head and waddle forwards (dont laugh now). I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. Right foot in front of you left, stay engaged in that plie squat. Now we walk a few steps forward and others backward. var f = d.getElementsByTagName( s )[ 0 ], Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. 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. One of my favorite signature exercises for inner thighs and butt lifting A post shared by David Kirsch (@davidkirsch). 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. Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. ( function( w, d, s, l, i ) { Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. 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. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. Hold your hands together in front of your chest. But if its disrupting your life, you may want to see a doctor. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. Wearing a shirt that says "but first, the gym" (because J.Lo's got that dedication), Lopez is shown taking a few steps forward while holding a deep pli squat, then taking a few steps back, per Kirsch's instructions. Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! You wont want to skip these tracksor your stretches. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . The line is soft, easy to move in, and made one editor feel like Catwoman. 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. This morning, while at brunch, I received some compliments from my friends about how great my butt was looking in jeans. 6 unconventional sports that will really get you in shape. It is supposed to tone the lower body, including the inner thighs and butt. Tightness in your hips often leads to tension and pain in your low back. 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. Jennifer Lopez. Walking the Platypus way 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. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. She took angular steps, while holding her hands on the back of her head. After completing the moves, I collapse on the mat and call it a day. 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 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. 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; After 7 days of working out like the singer, I noticed my butt looked lifted and I felt more toned. This strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. 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. . One key part of JLos exercise routine is her team of trainers. It is also known as a sumo walking squat.". It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. Lift your right leg and bend it at the knee, bringing it up towards your body. Sign up for notifications from Insider! To do a duck walk, squat down onto the balls of your feet. Repeat 15 times. 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. Also known as a sumo walking squat," Kirsch said in an interview with Vogue. 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 . Sign up for notifications from Insider! Stay up to date with what you want to know. Top editors give you the stories you want delivered right to your inbox each weekday. To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. 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). 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? } ); 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. The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said. Hearst Magazine Media, Inc. All Rights Reserved. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. According to certified personal trainer Lyuda Bouzinova, the beach offers a more functional workout because exercising on the sand incorporates the element of balance into every motion. How To Do: The Platypus Walk Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Cardio to get your heart rate up by increasing the pace I'm surprised by how quickly my butt starts to burn as I do the platypus walk, which reminds me of a lateral-squat walk except my hands are behind my head and I'm kind of waddling forwards and backward in a pli squat instead of moving side-to-side. It's great for your inner thighs and butt. We will have to do 3 series and in each of them between 8 and 12 repetitions. The exercise has a silly name, but it's no joke. 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. 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. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. 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. We spread the legs at the height of the shoulders. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". I can't remember the last time my abs were this sore. Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. 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? What is a Sumo walk? [Ultimate Guide!] To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Immediately, I feel out of my element. While platypus walks are low impact, they can still be high intensity especially if you move fast. 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. 15 Aug 2014. 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. The video shows Lopez adopting a wide stance with knees turned outward. It takes an average person about 6 months to gain muscle mass, following a strict meal and training plan. Not only will your loose, limber hips thank you, but your lower back will, too. How to Increase Your Flexibility When You Cant Even Touch Your Toes. "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. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. Maybe you chose the swift, graceful gazelle. Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Moving forward is more difficult than moving backward. I Worked Out Like Jennifer Lopez for a Week, Here's How 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. Sometimes an out-of-whack cycle isnt a big deal. The balls of your feet should be facing outward and straight ahead, not lopsided. By clicking Sign up, you agree to receive marketing emails from Insider A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up 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. This time, I amp things up by doing two sets of 10 platypus walks, and my butt is really feeling the burn as I grab my 10-pound weights.