Its great for your inner thighs and butt.. /* ]]> */. 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. Now you can get the top stories from Lifehacker delivered to your inbox. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. It hits your inner thighs and the lower part of your butt. 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. . 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. We earn a commission for products purchased through some links in this article. .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? 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. Jennifer and I do a lot of platypus walks with a wide stance. In a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. Then, do the reverse. window.dm.AjaxEvent = function(et, d, ssid, ad){ 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. (a) Start in a pli squat position. 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. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. A post shared by David Kirsch (@davidkirsch). Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. 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. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. 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. More or less we all know what a platypus is, that mixture of such disparate species. 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. Privacy Policy. At this point, I feel like I can barely sit up, but Kirsch told Allure magazine that some of Lopez's ab-sculpting moves include a stability ball so I try some of those out, too. An original and world famous exercise for toning inner thighs and lifting your butt 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. Take five . This movement is exceptionally good for developing lower body strength and mobility. While platypus walks are low impact, they can still be high intensity especially if you move fast. 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. 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. It is supposed to tone the lower body, including the inner thighs . Moving forward is more difficult than moving backward. Now we walk a few steps forward and others backward. 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. A mixture of cardio and strength training. Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. var d = document, Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. 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. 'I went spinning twice a week for 1 month'. Take five total steps forward, then reverse. My legs are shaking at this point, but I try to get through a second set with mixed results. Right foot in front of you left, stay engaged in that plie squat. 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). To do a duck walk, squat down onto the balls of your feet. She took angular steps, while holding her hands on the back of her head. .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. The workout involved Lopez standing in a wide stance with the knees turned outward. 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. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. ( function( w, d, s, l, i ) { Walk your hands out, then walk your legs towards your hands, keeping them straight the entire time, then repeat the motion. Just be careful to keep correct form you should never sacrifice proper technique for speed. During platypus walks, you remain in a squatted stance the whole time. j.src = The line is soft, easy to move in, and made one editor feel like Catwoman. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up (b) Hold the squat, then reverse, keeping your weight on your heels. She does the first set walking forward and then walks backward for the second set. Strength training by adding weights (dumbbells, ankle weight etc). var f = d.getElementsByTagName( s )[ 0 ], s.type = 'text/javascript'; 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. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. an NYC-based trainer and instructor at Barry's Bootcamp. Start in a wide stance with your knees and feet turned outward. 14 Types Of Bug Bites You Shouldnt Ignore. 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 spread the legs at the height of the shoulders. Today, I start with 20 reps each of the pike-up planks, Russian twists, medicine-ball overheard slams, medicine-ball sit-ups, and torso rotations. And for seven grueling days, I tried to replicate her fitness routine. 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. Top editors give you the stories you want delivered right to your inbox each weekday. 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? After completing the moves, I collapse on the mat and call it a day. I wake up, and my arms and shoulders feel like they're on fire. All rights reserved. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. I try to get eight hours a night.. Continue for 40 seconds, moving as quickly as you can with good form. Now . Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Surprise! 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. j.async = true; She takes angular steps, while holding her hands on the back of her head. Try this move to target and tighten your glutes: The Platypus Walk. 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. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. Keeping your back straight, lower your body towards the ground by bending your knees. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. Put your hands behind your . 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. 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). It can also increase levels of cortisol, epinephrine, and norepinephrine. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. 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. A frog jump is similar to a squat jump, except that instead of jumping straight up, you jump while propelling yourself forward. To try it yourself, do 40 seconds of platypus walks as quickly as you can, taking a few steps forward then a few steps back. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. 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 exercises the thighs and buttocks, and is one of the exercises that Jennifer Lpez performs the most among other world-famous celebrities. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. Stay up to date with what you want to know. Place your arms up behind your head. 5 Minutes Of Guided Meditation For Letting Go Of Anger. You wont want to skip these tracksor your stretches. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. Cardio to get your heart rate up by increasing the pace Walking increases oxygen flow through the body. If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. Its a thing to behold. Translation: Your thighs never get a break. 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. Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. 6 unconventional sports that will really get you in shape. 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. By clicking Sign up, you agree to receive marketing emails from Insider 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. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. as well as other partner offers and accept our. You can see a video of JLo demonstrating the move below. "It's great for yourinner thighs and butt," Kirsch added. 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. 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 am able to do half-hearted versions on each side before I collapse. 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. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. And while she looks strong with every step, the exercise is definitely no cake walk. To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. Combined workouts I can't remember the last time my abs were this sore. } ()); Also known as a sumo walking squat, he told the mag. "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. After 7 days of working out like the singer, I noticed my butt looked lifted and I felt more toned. f.parentNode.insertBefore( j, f ); All rights reserved. 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. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . One key part of JLos exercise routine is her team of trainers. It's best to do this exercise with ankle weights. Low-impact exercises like platypus walks are gentler on the joints. We use cookies to ensure that we give you the best experience on our website. Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. How to Increase Your Flexibility When You Cant Even Touch Your Toes. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. Improve your . Staying low to the ground while keeping your knees fully flexed and holding your torso upright, take a step forward with one leg, then drag the back foot forward. That said,my body was extremely sore at the end and I struggled through parts of the week. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. Registered in England 112955. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). Then, waddle forward! 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. This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. It is supposed to tone the lower body, including the inner thighs and butt. Visit Insider's homepage for more stories. 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 prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. 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. Repeat 15 times. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. Platypus Walks. 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? but the routine feels much easier this time around. Hold your hands together in front of your chest. /*
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