Try this move to target and tighten your glutes: The Platypus Walk. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. 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. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. This movement is exceptionally good for developing lower body strength and mobility. Hearst Magazine Media, Inc. All Rights Reserved. Jennifer Lopez stays in shape with strength training, HIIT, kickboxing, and ab-targeted moves. We earn a commission for products purchased through some links in this article. h = d.getElementsByTagName('head')[0], Those areas will feel most of the burn, but the exercise will also work out other muscles, the trainer Sarah Otey told Self.com. 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. How To Do: The Platypus Walk Drink lettuce water to sleep better: does it work? Singer Jennifer Lopez swears by a body-weight workout called the platypus walk which involves taking angled steps with the legs spread apart. Platypus Walks Immediately, I feel out of my element. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. 14 Types Of Bug Bites You Shouldnt Ignore. 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. How To Do: A Platypus walk if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} Right foot in front of you left, stay engaged in that plie squat. If you continue to use this site we will assume that you are happy with it. The forward lunging movements build strength and flexibility in the hips and legs, while the pushup works the core, triceps, and shoulders. In a lizard crawl, you hold your body parallel to the ground, moving forward using your arms while twisting your torso and legs. Low-impact exercises like platypus walks are gentler on the joints. 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. Top editors give you the stories you want delivered right to your inbox each weekday. Stephanie Nuzzo is the Editor of Lifehacker Australia. And to see more tips on what kinds of exercises are great for a well-rounded fitness routine, read our guide next. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. 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. How to Do the Platypus Walk Exercise for Glute Strength | livestrong Here are video demonstrations of six of our favorites. 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. Then, take one step at a time with each foot. This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. This is one of my all-time favorite signature moves! Jennifer Lopez. Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. 'https://www.googletagmanager.com/gtm.js?id=' + i + dl; } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); .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. And most importantly, dont forget to breathe," adds Zaineb. If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. 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. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Enter your email below. What Is the Platypus Walk and How Does It Help Keep JLo So Strong? Repeat 15 times. I struggle to do regular push-ups, so I'm apprehensive to try to do these special ones while balancing on a Bosu ball. I try to get eight hours a night.. If her incredible dance moves and those abs-tastic mirror selfies are any indication, Jennifer Lopez is in really, really good shapeand proud of it. Improve your . s.type = 'text/javascript'; All rights reserved. Sign up for notifications from Insider! The line is soft, easy to move in, and made one editor feel like Catwoman. Putting some pep in your platypus step will definitely get your heart rate up. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. Now . 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. Next, slowly lift your left leg behind you and bring it up to your butt. Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. 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. Copyright 2022 Tiptar | Privacy Policy | Contact Us. Watch: Jennifer Lopez Tones Lower Body With 'Platypus Walk' All rights reserved. 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. You May Also Like: This Woman Is Incredibly Strong, Just Look at Those One-Arm Pull-Ups! 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. 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. Registered in England 112955. "Jennifer and I do a lot of platypus walks with a wide stance. }; Platypus walk for perfect glutes Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. var d = document, 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. To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. She did the first step walking forward and then walked backward for the second set. The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. It's fun and functional. Maybe you chose the swift, graceful gazelle. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. Here's the workout routine that keeps Jennifer Lopez in killer shape Bring your left leg in one step so that it lands next to your right leg. I start with the platypus walk, Kirsch's signature move for toning and sculpting Lopez's glutes and inner thighs. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. Also known as a sumo walking squat," Kirsch said in an interview with Vogue. She took angular steps, while holding her hands on the back of her head. Explaining the benefits of the platypus walk . After, I have to lay on the mat for a full minute because I'm so exhausted. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. Muscles that I didn't know existed in my lower and side abs are on fire, making sitting up in bed a big struggle. 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. Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a sumo wrestler. 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. 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. Bend your knees, coming into a deep sumo squat, and place your hands behind your head. Jennifer Lopez was filmed doing a 'platypus walk' to tone her lower body here's how it works. 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. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. 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. 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. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. 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). According to the singer, she has been practicing that walk for years thanks to her personal trainer. A post shared by David Kirsch (@davidkirsch). Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). 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. 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. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. We lower our hips until we place our legs at a 90 degree angle. an NYC-based trainer and instructor at Barry's Bootcamp. Continue for 40 seconds, moving as quickly as you can with good form. Walking increases oxygen flow through the body. 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. Tightness in your hips often leads to tension and pain in your low back. SELF does not provide medical advice, diagnosis, or treatment. Anyway. Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. To know what exactly this exercise is, we must be clear that it is a combination of other exercises. 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. Jennifer Lopez has a meticulous gym routine, including glute bridges and a varied abs workout. 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. For this there are diets rich in protein, and other types of exercises that will help us gain that muscle mass we need. w[ l ] = w[ l ] || []; Start in a wide stance with your knees and feet turned outward. "The Platypus Walk is an incredibly accessible exercise done with a wide stance with feet turned, requiring loads of external rotation at hips. It hits your inner thighs and the lower part of your butt.