All rights reserved. A frog jump is similar to a squat jump, except that instead of jumping straight up, you jump while propelling yourself forward. My whole body was completely exhausted and sore after just one week of trying out this routine. If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. Strength training by adding weights (dumbbells, ankle weight etc). (b) Hold the squat, then reverse, keeping your weight on your heels. All rights reserved. Sometimes an out-of-whack cycle isnt a big deal. In other words, the time under tension helps you build strong leg muscles. Moving fast like J.Lo gets your heart rate up, says Oteyjust make sure you can keep your form on point. A post shared by David Kirsch (@davidkirsch). . By Alexia Dellner. 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. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! 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. (a) Start in a pli squat position. 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. 'gtm.start': window.dm = window.dm ||{ AjaxData:[]}; Stephanie Nuzzo is the Editor of Lifehacker Australia. s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); Once again, the secret to the platypus walk's power is its wide, waddle-like stance. A zero-equipment exercise, this can be done anywhere, anytime, and can be included in combinations of workouts, Warm-up This is one of my all-time favorite signature moves! One key part of JLos exercise routine is her team of trainers. Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. Then, do the reverse. 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. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. Its great for your inner thighs and butt.. The line is soft, easy to move in, and made one editor feel like Catwoman. 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. Jennifer and I do a lot of platypus walks with a wide stance. Access your favorite topics in a personalized feed while you're on the go. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). but the routine feels much easier this time around. s.type = 'text/javascript'; Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. j = d.createElement( s ), dl = l != 'dataLayer' ? Moving forward is more difficult than moving backward. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. 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. Just be careful to keep correct form you should never sacrifice proper technique for speed. Cardio to get your heart rate up by increasing the pace Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". Lift your right leg and bend it at the knee, bringing it up towards your body. I start with 20 reps each of Russian twists, pike-up planks, overhead slams with a medicine ball, medicine-ball sit-ups, weighted jackknives (which is when you lay flat on your back and lift your legs and arms up toward each other at the same time), and torso rotations with a resistance band. 14 Types Of Bug Bites You Shouldnt Ignore. 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. That said,my body was extremely sore at the end and I struggled through parts of the week. 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. Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. 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. Platypus Walk Exercise: Benefits, Result Put your hands behind your head and waddle forwards (dont laugh now). Hearst Magazine Media, Inc. All Rights Reserved. I can't remember the last time my abs were this sore. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. DK PLATYPUS WALK WITH MB' - YouTube The squat makes this a good exercise for building lower body strength, while jumping forward helps you develop explosive power. Try this move to target and tighten your glutes: The Platypus Walk. dm.AjaxData.push({ et: et,d: d,ssid: ssid,ad: ad}); By clicking Sign up, you agree to receive marketing emails from Insider Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. It's best to do this exercise with ankle weights. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. SELF does not provide medical advice, diagnosis, or treatment. 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). w[ l ] = w[ l ] || []; 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. 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. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. Immediately, I feel out of my element. 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. 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. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. We put our hands on our heads, as if we were detained. 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. 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. 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). She takes angular steps, while holding her hands on the back of her head. The exercise has a silly name, but it's no joke. 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. 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. It can also increase levels of cortisol, epinephrine, and norepinephrine. Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. Sign up for notifications from Insider! 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. And walking like an animalinstead of like a humanshould be different enough. We earn a commission for products purchased through some links in this article. Take five total steps forward, then reverse. 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. Here's the workout routine that keeps Jennifer Lopez in killer shape 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. 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. 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. This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. 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. This is more difficult moving forward than moving backward, says Otey, because you have to fight against the urge to let your knees go forward. It's clear Jenny from the Block doesn't cut any corners when it comes to sculpting her body, and I respect her for it even though I won't be following her full routine again anytime soon. More or less we all know what a platypus is, that mixture of such disparate species. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing. 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. }; The tricky part is getting the right form. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Lara Walsh for Insider, Kevin Mazur/WireImage/Getty Images. I wake up, and my arms and shoulders feel like they're on fire. (a) Start in a pli squat position. "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. Start by standing with your feet about 2 feet apart. The balls of your feet should be facing outward and straight ahead, not lopsided. Jennifer Lopez. Platypus walk for perfect glutes Or perhaps the speedy cheetah with its explosive strides. Platypus Walks A mixture of cardio and strength training. While platypus walks are low impact, they can still be high intensity especially if you move fast. Then, waddle forward! Next, slowly lift your left leg behind you and bring it up to your butt. 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. Registered in England 112955. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Theres more to mobility work than just stretching. 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. 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. 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. 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. Explaining the benefits of the platypus walk . "Platypus walks work your entire body, but primarily fire up your legs and glutes," says Sarah Otey, C.P.T. } ); by The Editors of Women's Health Published: Oct 6, 2014. . These moves are a lot harder to do now than they were before because my abs are still sore from a few days ago. If you continue to use this site we will assume that you are happy with it. Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. 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. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. Keeping your back straight, lower your body towards the ground by bending your knees. 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. 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. Watch: Jennifer Lopez Tones Lower Body With 'Platypus Walk' Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. Maybe you chose the swift, graceful gazelle. f.parentNode.insertBefore( j, f ); 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. 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. 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. Surprise! So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. With your knees and feet turned outward, the move requires an exaggerated external rotation of the hips. Not only will your loose, limber hips thank you, but your lower back will, too. 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. And most importantly, dont forget to breathe," adds Zaineb. 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. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. Its a thing to behold. 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. It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . The platypus walk was no joke. To do a duck walk, squat down onto the balls of your feet. My legs are shaking at this point, but I try to get through a second set with mixed results. Anyway. 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. j.async = true; 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 struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. as well as other partner offers and accept our. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. 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. Repeat 15 times. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. 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). Here are video demonstrations of six of our favorites. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. I think I'll consider swapping out my lateral-squat walks for this iteration since I already feel like this move is better at engaging all the muscles in my butt and inner thighs. The Platypus Walk is a great exercise for your lower back and glutes. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. Visit Insider's homepage for more stories. she reportedly avoids consuming caffeine, alcohol, and processed foods, one of the many things Lopez does to stay in shape. 5 Minutes Of Guided Meditation For Letting Go Of Anger. I Worked Out Like Jennifer Lopez for a Week, Here's How "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. In his chat with Vogue, he explained that platypus walks are partially responsible for JLos muscular legs and butt. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. 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. We spread the legs at the height of the shoulders. Enter your email below. j.src = 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. All rights reserved. Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. Improve your . Why Beach Workouts Are The Perfect Way To Take A Vacation From Your To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. 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. Now . 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. After, I have to lay on the mat for a full minute because I'm so exhausted. "Jennifer and I do a lot of platypus walks with a wide stance. We may earn a commission from links on this page. 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. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. Translation: Your thighs never get a break. The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said. .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? 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 quickest, most effective workout for your butt says is the platypus walk," Kirsch told Brit + Co. Top editors give you the stories you want delivered right to your inbox each weekday. Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. 15 Aug 2014. .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. As Walker notes, this challenging move, impacts the mobility of how your chest, shoulders, core, and hip flexors operate together.. Pop quiz: Name an animal with strong, powerful legs. "The prolonged squatting position puts the quadriceps under tension for an extended period, resulting in hypertrophy," Lewis says. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. 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. One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts.". I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. var d = document, Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. Putting some pep in your platypus step will definitely get your heart rate up. 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. Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). An original and world famous exercise for toning inner thighs and lifting your butt Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. 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? We lower our hips until we place our legs at a 90 degree angle. Then, take one step at a time with each foot. It is supposed to tone the lower body, including the inner thighs and butt. This strange name corresponds to a very widespread exercise among some celebrities to shape the part of the thighs and buttocks. 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. The video shows Lopez adopting a wide stance with knees turned outward. What are the main differences between jogging and running? 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. It is supposed to tone the lower body, including the inner thighs . Ad Choices, Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk. After completing the moves, I collapse on the mat and call it a day. 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. 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.
Michael Davis Obituary Georgia,
Most Dangerous Areas In Richmond, Va,
Level 5 Engineer Boeing,
Multichrome Pigment Powder,
Jimmy Wopo Death Photos,
Articles P
