var d = document, Jennifer Lopez has a meticulous gym routine, includingglute bridges and a varied ab workout. Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. Access your favorite topics in a personalized feed while you're on the go. 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. Platypus Walk Exercise The workout involved Lopez standing in a wide stance with the knees turned outward. 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. ( function( w, d, s, l, i ) { "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. Bring your left leg in one step so that it lands next to your right leg. f.parentNode.insertBefore( j, f ); 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; Copyright 2022 Tiptar | Privacy Policy | Contact Us. 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. In a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. 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. She was once quoted by CBS saying, Sleep is my weapon. The lizard crawl is the best for building strength throughout the entire body, Walker said. } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); This movement is exceptionally good for developing lower body strength and mobility. 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. According to the singer, she has been practicing that walk for years thanks to her personal trainer. 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. 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. J.Lo's Trainer Shares His Top 3 Bum-Sculpting Moves Here are just a few reasons you should incorporate platypus walks into your daily routine: While you may feel weird in the wide-legged waddle position, this strange stance is key for targeting the largest muscle group in your body: your glutes. Just be careful to keep correct form you should never sacrifice proper technique for speed. Its a thing to behold. 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). I can't remember the last time my abs were this sore. It is also known as a sumo walking squat.". 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. 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? 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. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. While platypus walks are low impact, they can still be high intensity especially if you move fast. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . The platypus walk was no joke. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. .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? You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! 2023 Deccan Chronicle. 24 Songs Thatll Make Your Cooldown Extra Chill. It is supposed to tone the lower body, including the inner thighs . 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. The squat makes this a good exercise for building lower body strength, while jumping forward helps you develop explosive power. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. The pop stars bangers are perfectly suited for high-energy cardio. And while she looks strong with every step, the exercise is definitely no cake walk. Play the proactive game to ward off pain. 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. We lower our hips until we place our legs at a 90 degree angle. What are the main differences between jogging and running? The glutes, quads and hamstrings are all heavily contracted from start to finish when traveling through these movement patterns, Walker said. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. More or less we all know what a platypus is, that mixture of such disparate species. but the routine feels much easier this time around. j.async = true; DK PLATYPUS WALK WITH MB' - YouTube Maintaining the squat position, take four steps forward. By clicking Sign up, you agree to receive marketing emails from Insider As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. Why Beach Workouts Are The Perfect Way To Take A Vacation From Your The Platypus Walk is an incredibly accessible exercise finished with a large stance with toes turned, requiring masses of exterior rotation at hips. 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. 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. 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. } ); "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. During platypus walks, you remain in a squatted stance the whole time. . We will have to do 3 series and in each of them between 8 and 12 repetitions. '&l=' + l : ''; "It's great for yourinner thighs and butt," Kirsch added. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. 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). 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. Registered in England 112955. 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. 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. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". That's one rep. Repeat five times. This can include jumping, hopping, and crawling in all sorts of unusual (for a person) patterns. SELF does not provide medical advice, diagnosis, or treatment. 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. Registered in England 112955. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Enter your email below. This movement is exceptionally good for developing lower body strength and mobility. We earn a commission for products purchased through some links in this article. 5 Minutes Of Guided Meditation For Letting Go Of Anger. 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. Now we walk a few steps forward and others backward. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. The Platypus Walk is a great exercise for your lower back and glutes. This morning, while at brunch, I received some compliments from my friends about how great my butt was looking in jeans.