platypus walk exercise benefits

To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Copyright 2022 Tiptar | Privacy Policy | Contact Us. By clicking Sign up, you agree to receive marketing emails from Insider One key part of JLos exercise routine is her team of trainers. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. 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. 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? Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. We earn a commission for products purchased through some links in this article. 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. /* */. Access your favorite topics in a personalized feed while you're on the go. 5 Minutes Of Guided Meditation For Letting Go Of Anger. How To Do: The Platypus Walk. Its great for your inner thighs and butt.. Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. Jennifer Lopez. Not only will your loose, limber hips thank you, but your lower back will, too. 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. Repeat 15 times. 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. Those are the hormones that help elevate energy levels. The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. Walking increases oxygen flow through the body. (a) Start in a pli squat position. 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? Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. Stay up to date with what you want to know. And most importantly, dont forget to breathe," adds Zaineb. Sign up for notifications from Insider! A post shared by David Kirsch (@davidkirsch). 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. If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. The lizard crawl is the best for building strength throughout the entire body, Walker said. 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. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! Here are video demonstrations of six of our favorites. Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. After, I have to lay on the mat for a full minute because I'm so exhausted. Also known as a sumo walking squat, he told the mag. 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. h = d.getElementsByTagName('head')[0], Moving forward is more difficult than moving backward. By subscribing you agree to our Terms of Use and Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} Make sure your knees stay out and your weight stays in your heels throughout the exercise. 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. j.src = } ()); That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. Put your hands behind your head and waddle forwards (dont laugh now). The balls of your feet should be facing outward and straight ahead, not lopsided. 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. 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. Sign up for notifications from Insider! new Date().getTime(), event: 'gtm.js' I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. 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. 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). 2023 Deccan Chronicle. August 20, 2022 by Sandra Hearth. 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. 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. Also known as a sumo walking squat," Kirsch said in an interview with Vogue. Top editors give you the stories you want delivered right to your inbox each weekday. img#wpstats{display:none} This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. Make sure your knees stay out and your weight stays in your heels throughout the exercise. If you continue to use this site we will assume that you are happy with it. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. 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. SELF does not provide medical advice, diagnosis, or treatment. Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. 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. 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. 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. All this is achieved after several weeks of training and the result is hypertrophy, which, far from being a bad thing, is what makes the buttock area increase in size in a considerable and natural way, without the need for much suffering or going through an operating room. 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. Privacy Policy. 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. The exercise has a silly name, but it's no joke. 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. "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. 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. 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. 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. This is one of my all-time favorite signature moves! Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. That's one rep. Repeat five times. You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. Anyway. 14 Types Of Bug Bites You Shouldnt Ignore. 7. 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. The workout involves taking angled steps with the legs spread apart. Put your hands behind your . I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. 2023 Cond Nast. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. Still, I'm all about the booty gains, so I call the day a win and I'm excited to really challenge myself this week. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. The line is soft, easy to move in, and made one editor feel like Catwoman. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. We mix some cardio, plyometrics, full-body, core and lower body into her workoutsthey are very, very intense and she takes it very seriously, which is exciting for someone like me, he told Vogue. By Alexia Dellner. Cardio to get your heart rate up by increasing the pace . 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. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. 'I went spinning twice a week for 1 month'. var f = d.getElementsByTagName( s )[ 0 ], Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. It hits your inner thighs and the lower part of your butt. .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? Start by standing with your feet about 2 feet apart. an NYC-based trainer and instructor at Barry's Bootcamp. '&l=' + l : ''; This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. Here's what it was like working out like Jennifer Lopez for a week. In other words, the time under tension helps you build strong leg muscles. Now you can get the top stories from Lifehacker delivered to your inbox. Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. 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. Watch Kirsch, who's also worked with celebs like Kate Upton and Heidi Klum, demo the exercise as well: Note how Kirsch's knees are turned out in this old-school throwback to his first fitness video (the move's obviously been a favorite of his for a long time). Then, take one step at a time with each foot. "The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. Working with these two trainers, Lopez has put together a routine that combines high-intensity interval training (HIIT) exercises, strength training, kickboxing, and ab workouts. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. "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. 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. j = d.createElement( s ), dl = l != 'dataLayer' ? Putting some pep in your platypus step will definitely get your heart rate up. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Hearst Magazine Media, Inc. All Rights Reserved. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. How to Tell If Your Irregular Periods Are a Sign of a Bigger Health Issue. 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. Strength training by adding weights (dumbbells, ankle weight etc). Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. 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. Explaining the benefits of the platypus walk . by The Editors of Women's Health Published: Oct 6, 2014. . I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. w[ l ] = w[ l ] || []; To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward.

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