Try this move to target and tighten your glutes: The Platypus Walk, 'I went spinning twice a week for 1 month'. I do 20 reps each of the wide-stance squat, reverse lunges, lateral lunges, crossover lunges, and single-leg squats. Platypus Walks. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. By subscribing you agree to our Terms of Use and 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. All rights reserved. Standing and walking in that stance strengthens core muscles and hamstrings, while keeping the hands on the back of the head during the walk offers some minor resistance to the shoulders, biceps, and triceps. 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. Were Officially Fans of Vuoris New Evolve Workout ClothesHeres Why. 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. 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. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Platypuswalks don't require any equipment and can be done by anyone with a floor to walk on. Start in a pli squat position with your hands behind your head and your thighs parallel to the floor (A). h = d.getElementsByTagName('head')[0], Also, keep in mind that just because a certain routine works for a celebrity doesn't mean it will work for you (or me). Yes, I wish to receive exclusive discounts, special offers and competitions from our partners. I'm surprised by how quickly my butt starts to burn as I do the platypus walk, which reminds me of a lateral-squat walk except my hands are behind my head and I'm kind of waddling forwards and backward in a pli squat instead of moving side-to-side. While the platypus may not boast the best gams in the animal kingdom, it does lend its moniker to an amazingly effective leg exercise. 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 lizard crawl is the best for building strength throughout the entire body, Walker said. You'll want to remain in a squat the whole time, with your thighs roughly parallel to the floor. Top editors give you the stories you want delivered right to your inbox each weekday. Repeat 15 times. This is one of my all-time favorite signature moves! 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. 6 unconventional sports that will really get you in shape. Try doing this for 40 seconds forward; take a 10-sec rest and do 40 seconds backwards for a set of three repetitions. To do a platypus walk, you squat down at a 90-degree angle and direct your knees outward, not forward. 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. All rights reserved. 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. Then, take one step at a time with each foot. After I've done 10 forward and 10 reverse versions, my glutes feel properly warmed up and engaged for my next couple of moves. 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. The line is soft, easy to move in, and made one editor feel like Catwoman. The video shows Lopez adopting a wide stance with knees turned outward. The balls of your feet should be facing outward and straight ahead, not lopsided. Privacy Policy. Moving forward is more difficult than moving backward. f.parentNode.insertBefore( j, f ); Zaineb Ali, a certified Pilates instructor doing platypus walk also known as a sumo walking squat. var f = d.getElementsByTagName( s )[ 0 ], This looks easy but its not a cake walk either," says Zaineb Ali, a certified Pilates instructor. 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. 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. Start by standing with your feet about 2 feet apart. 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. These moves are a lot harder to do now than they were before because my abs are still sore from a few days ago. an NYC-based trainer and instructor at Barry's Bootcamp. 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. Kirsch echoed this, sharing that maintaining a good sleep routine is important for recovery post-workout and will help with your overall wellness. 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. 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. Sign up for notifications from Insider! 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. Also known as a sumo walking squat, he told the mag. Here are video demonstrations of six of our favorites. That said,my body was extremely sore at the end and I struggled through parts of the week. Recently, her trainer David Kirsch posted a video on Instagram of the singer doing the move. 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. if(typeof window.DotMetricsObj != 'undefined') {DotMetricsObj.onAjaxDataUpdate();}