platypus walk exercise benefits

Here's the workout routine that keeps Jennifer Lopez in killer shape To do a duck walk, squat down onto the balls of your feet. Just be careful to keep correct form you should never sacrifice proper technique for speed. There are those who put their hands in other positions, but the best is on the head so as not to stoop. Surprise! Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. What are the main differences between jogging and running? 15 Aug 2014. Then, take one step at a time with each foot. "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. Hold your hands together in front of your chest. but the routine feels much easier this time around. Maybe you chose the swift, graceful gazelle. Right foot in front of you left, stay engaged in that plie squat. One of my favorite signature exercises for inner thighs and butt lifting During platypus walks, you remain in a squatted stance the whole time. 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. I am able to do half-hearted versions on each side before I collapse. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. We may earn a commission from links on this page. Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. 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. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. A mixture of cardio and strength training. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up Now you can get the top stories from Lifehacker delivered to your inbox. j.src = Start by standing with your feet about 2 feet apart. 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. 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. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} It is supposed to tone the lower body, including the inner thighs and butt. Platypus Walks. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . Anyway. 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. Registered in England 112955. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Also known as a sumo walking squat, he told the mag. Visit Insider's homepage for more stories. ( function( w, d, s, l, i ) { And walking like an animalinstead of like a humanshould be different enough. w[ l ] = w[ l ] || []; img#wpstats{display:none} We earn a commission for products purchased through some links in this article. 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? as well as other partner offers and accept our. Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. 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. I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. (b) Hold the squat, then reverse, keeping your weight on your heels. We may earn commission from links on this page, but we only recommend products we back. Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. 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). It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . j.async = true; 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). Here are video demonstrations of six of our favorites. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). 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. 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. s.type = 'text/javascript'; My legs are shaking at this point, but I try to get through a second set with mixed results. The pop stars bangers are perfectly suited for high-energy cardio. 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. Hearst Magazine Media, Inc. All Rights Reserved. 24 Songs Thatll Make Your Cooldown Extra Chill. If you continue to use this site we will assume that you are happy with it. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. . To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. "Jennifer and I do a lot of platypus walks with a wide stance. Watch: Jennifer Lopez Tones Lower Body With 'Platypus Walk' Just as I advance, we will say that nothing special is necessary, just square the posture and practice it several times during the training section. 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. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. 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. var f = d.getElementsByTagName( s )[ 0 ], 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. Jennifer and I do a lot of platypus walks with a wide stance. 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. Translation: Your thighs never get a break. That's one rep. Repeat five times. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. More or less we all know what a platypus is, that mixture of such disparate species. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. Moving forward is more difficult than moving backward. 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. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. . 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. All rights reserved. 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. If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. 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. Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. 7. 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. The balls of your feet should be facing outward and straight ahead, not lopsided. 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 . "It's great for yourinner thighs and butt," Kirsch added. (a) Start in a pli squat position. f.parentNode.insertBefore( j, f ); Maintaining the squat position, take four steps forward. 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. And for seven grueling days, I tried to replicate her fitness routine. "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. This is one of my all-time favorite signature moves! All rights reserved. But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. 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. By subscribing you agree to our Terms of Use and The workout involved Lopez standing in a wide stance with the knees turned outward. Copyright 2022 Tiptar | Privacy Policy | Contact Us. Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. Stay up to date with what you want to know. Explaining the benefits of the platypus walk . 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 put our hands on our heads, as if we were detained. Stephanie Nuzzo is the Editor of Lifehacker Australia. Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. "The quickest, most effective workout for your butt says is the platypus walk," Kirsch told Brit + Co. 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. 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. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. As we have already advanced, it is a somewhat special routine that must be practiced correctly or we will not be obtaining the desired result. How to do the Platypus Walk It's best to do this exercise with ankle weights. Jennifer Lopez. DK PLATYPUS WALK WITH MB' - YouTube I can't remember the last time my abs were this sore. Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. Walking the Platypus way 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. That said,my body was extremely sore at the end and I struggled through parts of the week. 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. 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. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile.

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