platypus walk exercise benefits

Chances are you didn't pick the platypus the odd-looking otter-type creature with a duck-like bill and short, stubby limbs. 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. To do a platypus walk, squat at a 90 degree angle with your toes pointed outward, then walk forward and backward. 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. By Alexia Dellner. Here we do not induce to copy other bodies or to complex ourselves, we only encourage exercise and we will like this walk, although at first it seems strange to us. Platypus walks are the perfect antidote for all the sitting you do every day, which shortens and tightens your hip flexors. Low-impact exercises like platypus walks are gentler on the joints. 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. "Jennifer and I do a lot of platypus walks with a wide stance. } ); Right foot in front of you left, stay engaged in that plie squat. The famous ones, mainly women, perform this exercise routine several times a week, together with other routines where they take care of the butt, legs and abdomen, apart from the arms and other areas. 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. That said,my body was extremely sore at the end and I struggled through parts of the week. 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). But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. 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. It is an exercise routine where you do a stride walk at a moderate speed, while doing a deep plie squat . Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. }; Those are the hormones that help elevate energy levels. Surprise! 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. as well as other partner offers and accept our. an NYC-based trainer and instructor at Barry's Bootcamp. 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 Walks. 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. In an interview with Self magazine, Kirsch said that, when he's pressed for time, he has Lopez do Spider-Man push-ups on a Bosu ball, which is a sort of half-hemisphere workout tool. Now . 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. Platypus Walks. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. By clicking Sign up, you agree to receive marketing emails from Insider 2023 Cond Nast. My legs are shaking at this point, but I try to get through a second set with mixed results. 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. A post shared by David Kirsch (@davidkirsch). "They require a lot of external rotation at the hip, activating all of your glute muscles," says Otey. 14 Types Of Bug Bites You Shouldnt Ignore. 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? 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. Enter your email below. August 20, 2022 by Sandra Hearth. 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. 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. To finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. Top editors give you the stories you want delivered right to your inbox each weekday. 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. 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. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . You can see a video of JLo demonstrating the move below. Maintaining the squat position, take four steps forward. I wake up, and my arms and shoulders feel like they're on fire. The Devil Wears Prada star Anne Hathaway has been "platypus walking" too, to get in shape. 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. 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. Theres more to mobility work than just stretching. Keeping the hands behind your head during the walk loads the muscles around the shoulder, giving you a good burn. She took angular steps, while holding her hands on the back of her head. This move has gained a lot of attention since Kirschs interview went live including coverage from our pals at Business Insider. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Keeping the fingers in the back of your head at some stage in the stroll hundreds the . And for seven grueling days, I tried to replicate her fitness routine. 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. 15 Aug 2014. She was once quoted by CBS saying, Sleep is my weapon. Sometimes an out-of-whack cycle isnt a big deal. Activate your lower body and stretch your hips with an effective yet low-impact exercise, the platypus walk. 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 knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. 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. window.dm = window.dm ||{ AjaxData:[]}; The balls of your feet should be facing outward and straight ahead, not lopsided. 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. That is why it is vital to always have a ready-made base, hence the importance of exercising regularly and having a balanced diet. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. 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. During platypus walks, you remain in a squatted stance the whole time. She takes angular steps, while holding her hands on the back of her head. How we do it is the key for it to take effect and we are not wasting time. 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. . Now we walk a few steps forward and others backward. Connecting your core, keeping your neck long, activating your inner thighs so that you dont collapse your knees is a must here. 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. 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. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();} All rights reserved. Put your hands behind your head and waddle forwards (dont laugh now). Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in 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). It's best to do this exercise with ankle weights. Sign up for notifications from Insider! Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. If this is what it takes to get the super-toned arms that Lopez was sporting during the Super Bowl halftime show, I'm ready to keep this up. I am able to do half-hearted versions on each side before I collapse. Its a thing to behold. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. We are loosening the hip flexors, making the gluteus muscles stronger, and increasing their capability to hold that sit back position while keeping the core braced in an upright stance, Walker said. 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. 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. Combined workouts 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). "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. We know this isnt a workout move per se, but it is a key element to JLos (and anyones) fitness. 24 Songs Thatll Make Your Cooldown Extra Chill. We will have to do 3 series and in each of them between 8 and 12 repetitions. 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. Despite the fact that I'm a total kickboxing beginner, I'm completely drenched in sweat by the time that I'm done with this class. Take five total steps forward, then reverse. The platypus walk was no joke. This move is still really difficult, but I'm able to do two push-ups while on the Bosu ball. We spread the legs at the height of the shoulders. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. 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. Jennifer Lopez was seen doing an interesting workout that her trainer called a "platypus walk.". 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 Platypus Walk is a great exercise for your lower back and glutes. 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. Jennifer and I do a lot of platypus walks with a wide stance. If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. "The wider stance of the platypus walks makes it a hip-dominant movement, thus relieving stress off the knees," Lewis says. But if its disrupting your life, you may want to see a doctor. /* ]]> */. After completing the moves, I collapse on the mat and call it a day. Continue for 40 seconds, moving as quickly as you can with good form. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Putting some pep in your platypus step will definitely get your heart rate up. My whole body was completely exhausted and sore after just one week of trying out this routine. Privacy Policy. Instead of lifting my legs to the side in the Spider-Man manner, I decide to just attempt a few regular push-ups while balancing on the Bosu ball. Hold your hands together in front of your chest. Then, take one step at a time with each foot. It is supposed to tone the lower body, including the inner thighs and butt. I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. Pop quiz: Name an animal with strong, powerful legs. "It's great for yourinner thighs and butt," Kirsch added. Then, waddle forward! We may earn a commission from links on this page. We use cookies to ensure that we give you the best experience on our website. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. var d = document, 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. 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. 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. Incorporating different types of movements into your workout routine can be an effective way to improve your overall strength, mobility, and conditioning. 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. 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. 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. 22 Lululemon Deals Youre Going to Want to Add to Cart ASAP, You Better Work, Bitch: The Essential Britney Spears Workout Playlist. 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. by The Editors of Women's Health Published: Oct 6, 2014. . 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. Strength training by adding weights (dumbbells, ankle weight etc). 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. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. Standing and walking in that stance strengthens core muscles and hamstrings, glutes and external rotators. 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. Start by standing with your feet about 2 feet apart. This external hip rotation helps adequately lengthen and stretch the muscle fibers attached to the iliac crest i.e., the hip bone Lewis says. 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. 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. One of my favorite signature exercises for inner thighs and butt lifting In other words, the time under tension helps you build strong leg muscles.
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