If youd like to continue to hear health tips from JLos personal trainer you can check out his Instagram profile. Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. After, I have to lay on the mat for a full minute because I'm so exhausted. To do the alligator crawl, assume a plank position and crawl forward using opposing legs and arms, doing a push-up with each movement. 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 clicking Sign up, you agree to receive marketing emails from Insider 7. new Date().getTime(), event: 'gtm.js' But Kirsch said in a recent interview that, "Jennifer and I do a lot of platypus walks with a wide stance. . 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. Registered in England 112955. The knees must also be stacked on top of the ankle, with most of your weight sitting on the ankle. 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. Sign up for notifications from Insider! 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. 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. 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. Since this is my very first kickboxing class, I try and stretch out with some yoga moves before diving in. "In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate . One of the things I'm most looking forward to about this week is Kirsch's focus on "less is more, truncated workouts.". Tightness in your hips often leads to tension and pain in your low back. Jennifer Lopez. You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. So when the world gets a peek at the exercises she actually does to put her muscles to work, we listen up. 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. This movement is exceptionally good for developing lower body strength and mobility. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. j.async = true; I wake up, and my arms and shoulders feel like they're on fire. window.dm = window.dm ||{ AjaxData:[]}; Play the proactive game to ward off pain. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Access your favorite topics in a personalized feed while you're on the go. . One key part of JLos exercise routine is her team of trainers. 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. And most importantly, dont forget to breathe," adds Zaineb. But the platypus walk is a fitness exercise, so its not about caring for or studying this peculiar animal species. I do two sets of 10 reps each and finish off my workout feeling sore and tired but determined. 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. 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. Hold your hands together in front of your chest. The pop stars bangers are perfectly suited for high-energy cardio. It should be said that the muscle mass in the gluteal area will determine the result, so it will be our coach who will tell us if before performing routines of this type, it is advisable to strengthen the area and increase muscle mass. as well as other partner offers and accept our. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. 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. 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. "The quickest, most effective workout for your butt says is the platypus walk," Kirsch told Brit + Co. 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. /* ]]> */. 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 finish off, I do 30-second side planks on each side and attempt a 30-second plank on a medicine ball. 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. 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 exercises the thighs and buttocks, and is one of the exercises that Jennifer Lpez performs the most among other world-famous celebrities. '&l=' + l : ''; But if its disrupting your life, you may want to see a doctor. If youve ever heard JLo talk about her health routine before, youll know sleep is a huge part of it. Sure, the move may look a little funny, but this wide-legged waddle seriously builds your leg and glute muscles while stretching your hips. You can include them in a cardio circuit, as part of a warm-up, or work them into a set of strength exercises. That's one rep. Repeat five times. It's best to do this exercise with ankle weights. She took angular steps, while holding her hands on the back of her head. I start the day pretty excited to try out Lopez's core workout, which features a lot of moves that I've never heard of. Privacy Policy. Start by standing with your feet about 2 feet apart. 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. All rights reserved. August 20, 2022 by Sandra Hearth. Jennifer Lopezs (JLo) ability to remain at peak-level fitness for decades on end never ceases to shock and amaze. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). 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. Once again, the secret to the platypus walk's power is its wide, waddle-like stance. It is supposed to tone the lower body, including the inner thighs and butt. Here's what it was like working out like Jennifer Lopez for a week. It is useless to do it in any way, since we will only seem somewhat silly walking weird through the hallway of our house. Now you can get the top stories from Lifehacker delivered to your inbox. Even so, today I've decided to try kickboxing, which is one of the many things Lopez does to stay in shape. Next, I grab 10-pound weights in each hand and start some of the actress's other lower-body workouts. 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. I am able to do half-hearted versions on each side before I collapse. Explaining the benefits of the platypus walk, Zaineb says, "It lifts the butt a good inch higher, working the inner thighs.". 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. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. Access your favorite topics in a personalized feed while you're on the go. To do the inchworm crawl, youll assume a plank position. What are the main differences between jogging and running? It is supposed to tone the lower body, including the inner thighs . While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. 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. Maybe you chose the swift, graceful gazelle. 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. 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 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. Throughout this text we will explain what this walk is, what it exactly consists of and how it is done correctly. Next, slowly lift your left leg behind you and bring it up to your butt. 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. j = d.createElement( s ), dl = l != 'dataLayer' ? Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Standing and on foot in that stance strengthens core muscle mass and hamstrings, glutes, and exterior rotators. Keeping your back straight, lower your body towards the ground by bending your knees. window.dm.AjaxEvent = function(et, d, ssid, ad){ I try to get eight hours a night.. Pop quiz: Name an animal with strong, powerful legs. 15 Aug 2014. The tricky part is getting the right form. 6 unconventional sports that will really get you in shape. Walking increases oxygen flow through the body. Anyway. 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. The workout requires a ton of external hip rotation, which works out muscles in the glutes and thighs. 'I went spinning twice a week for 1 month'. Low-impact exercises like platypus walks are gentler on the joints. } )( window, document, 'script', 'dataLayer', 'GTM-K98T48X' ); 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. 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. As personal trainer Ben Walker, founder of Anywhere Fitness, points out, this movement is excellent for improving hip extension. I'm exhausted at this point, but I'm excited to see if I see a difference in my abs tomorrow morning. All rights reserved. Sometimes an out-of-whack cycle isnt a big deal. 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. ( function( w, d, s, l, i ) { Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. It's fun and functional. Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. Stay up to date with what you want to know. And while she looks strong with every step, the exercise is definitely no cake walk. Days later, she appeared on her social networks showing part of her workouts and among them was the platypus walk. 5 Minutes Of Guided Meditation For Letting Go Of Anger. By clicking Sign up, you agree to receive marketing emails from Insider Enter your email below. 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. In the context of a workout, animal walks are exactly what they sound like: exercises that imitate the ways different animals move. 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. Bring your left leg in one step so that it lands next to your right leg. Drink lettuce water to sleep better: does it work? 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 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. s.src = 'https://au-script.dotmetrics.net/door.js?d=' + document.location.host + '&t=other'; h.appendChild(s); 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. Surprise! 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. 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. 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. Stephanie Nuzzo is the Editor of Lifehacker Australia. Right foot in front of you left, stay engaged in that plie squat. 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. I still prefer regular boxing classes, but I bet I'd have a better experience if I was more accustomed to kickboxing.

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