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To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. To do the inchworm crawl, youll assume a plank position. Sign up for notifications from Insider! SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. 7. 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). In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. The video shows Lopez adopting a wide stance with knees turned outward. an NYC-based trainer and instructor at Barry's Bootcamp. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . } ()); 2023 Cond Nast. Visit Insider's homepage for more stories. Play the proactive game to ward off pain. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. 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. We put our hands on our heads, as if we were detained. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. She took angular steps, while holding her hands on the back of her head. Sometimes an out-of-whack cycle isnt a big deal. 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. (b) Hold the squat, then reverse, keeping your weight on your heels. Next, slowly lift your left leg behind you and bring it up to your butt. Copyright 2022 Tiptar | Privacy Policy | Contact Us. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. 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. Let us bear in mind that when it comes to modifying the appearance of our body, the results are not immediate, but can take months to be perceived. Pop quiz: Name an animal with strong, powerful legs. j = d.createElement( s ), dl = l != 'dataLayer' ? All rights reserved. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. 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. 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. Registered in England 112955. Activate your lower body and stretch your hips with an effective yet low-impact exercise, 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. Hold your hands together in front of your chest. 15 Aug 2014. Now you can get the top stories from Lifehacker delivered to your inbox. Immediately, I feel out of my element. So much so that there is a video on her coachs Instagram where Jennifer Lpez is seen practicing this peculiar exercise routine in 2017. https://www.instagram.com/p/BXYU7lmAap6/?utm_source=ig_web_copy_link. Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. Then, take one step at a time with each foot. 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. img#wpstats{display:none} 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. Place your arms up behind your head. 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). "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. Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. Surprise! Apple Fitness+ Now Offers Kickboxing Workouts, All the Things Your Personal Trainer Wishes You Knew, Free Online Exercise Classes For Australians Stuck At Home. Putting some pep in your platypus step will definitely get your heart rate up. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. The workout involves taking angled steps with the legs spread apart. 'I went spinning twice a week for 1 month'. 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. 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. 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. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. A mixture of cardio and strength training. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. One key part of JLos exercise routine is her team of trainers. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. 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. Now we walk a few steps forward and others backward. Platypus Walks. 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. 2023 Deccan Chronicle. Cardio to get your heart rate up by increasing the pace She does the first set walking forward and then walks backward for the second set. It's best to do this exercise with ankle weights. What Is the Platypus Walk and How Does It Help Keep JLo So Strong? /* ]]> */. And for seven grueling days, I tried to replicate her fitness routine. Stephanie Nuzzo is the Editor of Lifehacker Australia. Repeat 15 times. "It's great for yourinner thighs and butt," Kirsch added. 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. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. 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. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. 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). 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. This strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. f.parentNode.insertBefore( j, f ); /* Then, waddle forward! Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. A post shared by David Kirsch (@davidkirsch). Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. 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. Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. as well as other partner offers and accept our. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. Those are the hormones that help elevate energy levels. 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 movement is exceptionally good for developing lower body strength and mobility. The tricky part is getting the right form. You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. By clicking Sign up, you agree to receive marketing emails from Insider If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. (a) Start in a pli squat position. Improve your . 14 Types Of Bug Bites You Shouldnt Ignore. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. 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. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". They may be challenging even for a mega-star like Lopez, but platypus walks are actually an incredibly accessible exercisethere's zero equipment required, it's low-impact, and you don't need a ton of space. And most importantly, dont forget to breathe," adds Zaineb. Here are video demonstrations of six of our favorites. s.async = true; Just be careful to keep correct form you should never sacrifice proper technique for speed. ( function( w, d, s, l, i ) { All rights reserved. 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. Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. We spread the legs at the height of the shoulders. During platypus walks, you remain in a squatted stance the whole time. Walking increases oxygen flow through the body. Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. 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. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. But if its disrupting your life, you may want to see a doctor. 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. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. This morning, while at brunch, I received some compliments from my friends about how great my butt was looking in jeans. This move is still really difficult, but I'm able to do two push-ups while on the Bosu ball. Theres more to mobility work than just stretching. It's great for your inner thighs and butt. By Alexia Dellner. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. . I'm not sure if it's the workout from yesterday or the intense lower-body routine from a few days prior, but this definitely makes me feel more motivated to get some more leg- and glute-targeting moves in today. 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; Combined workouts Make sure your knees stay out and your weight stays in your heels throughout the exercise. "The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. Take five . This movement is exceptionally good for developing lower body strength and mobility. We use cookies to ensure that we give you the best experience on our website. Even though we already knew that Lopez could take a mean pre-workout selfie, now we have official confirmation that she's a beast in the gym, tooas if there was any doubt. 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. Privacy Policy. 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. Take five total steps forward, then reverse. Put your hands behind your head and waddle forwards (dont laugh now). Walking the Platypus way Platypus walk for perfect glutes 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. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. She did the first step walking forward and then walked backward for the second set. Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. Right foot in front of you left, stay engaged in that plie squat. 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. Drink lettuce water to sleep better: does it work? 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. I can't remember the last time my abs were this sore. 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. To finish up, I do two sets of tens reps of bicep curls with 5-pound weights, tricep extensions with a 10-pound weight, shoulder taps, squats with the rowing machine, and the dumbbell-row to tricep-extension circuit. 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. SELF does not provide medical advice, diagnosis, or treatment. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. To do a duck walk, squat down onto the balls of your feet. Platypus Walk Exercise: Benefits, Result '&l=' + l : ''; The balls of your feet should be facing outward and straight ahead, not lopsided. This is one of my all-time favorite signature moves! 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. How To Do: The Platypus Walk I finish off with the pikes and scissors, which are again a lot harder today because of how sore my arms, shoulders, and legs are. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. As Walker notes, this challenging move, impacts the mobility of how your chest, shoulders, core, and hip flexors operate together.. Registered in England 112955. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); 24 Songs Thatll Make Your Cooldown Extra Chill. Moving forward is more difficult than moving backward. Start by standing with your feet about 2 feet apart. My legs are shaking at this point, but I try to get through a second set with mixed results. 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. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. After completing the moves, I collapse on the mat and call it a day. DK PLATYPUS WALKS - YouTube This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. Platypus Walk Exercise 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. Enter your email below. 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. After 7 days of working out like the singer, I noticed my butt looked lifted and I felt more toned. The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. j.src = .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. 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. Top editors give you the stories you want delivered right to your inbox each weekday. We lower our hips until we place our legs at a 90 degree angle. It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . 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. 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. h = d.getElementsByTagName('head')[0], In a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. DK PLATYPUS WALK WITH MB' - YouTube w[ l ].push( { To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. This particular motion also increases your hip mobility, while also engaging your core. How To Do: A Platypus walk She was once quoted by CBS saying, Sleep is my weapon. j.async = true; One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts.". "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". 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? Start in a wide stance with your knees and feet turned outward. If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. 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. 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. How to Increase Your Flexibility When You Cant Even Touch Your Toes. Maybe you chose the swift, graceful gazelle. While platypus walks are low impact, they can still be high intensity especially if you move fast. 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. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). The pop stars bangers are perfectly suited for high-energy cardio. We may earn commission from links on this page, but we only recommend products we back. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. And while she looks strong with every step, the exercise is definitely no cake walk. 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. 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. s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. [CDATA[ */ Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Make sure your knees stay out and your weight stays in your heels throughout the exercise. 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.