Natalie Portman Black Swan Workout Diet: Long Lean Body

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Natalie Portman workout trainer, and “Ballet Beautiful” creator, Mary Helen Bowers says:

To create the Ballet Beautiful method, I took all that is inspiring, strengthening, and empowering in ballet and transformed it into a doable, streamlined system of movements that anyone can do at home. I used this method to train and prepare Natalie Portman for her Academy Award-winning role in Black Swan.

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Natalie Portman Black Swan Workout Tuesday Routine = Reverse Bridge Details

The Natalie Portman Black Swan Workout Tuesday Routine:

  • Swimming (1 mile)
  • Bridge Series
  • Reverse Bridge Series (Detailed Below)
  • Abs Series
  • Inner Thighs Work
  • Outer Thighs Work
  • Arms Work
  • Ballet & Dancing

Reverse Bridge Series: 4 sets of 8 reps

For the Reverse Bridge series, do 4 sets of 8 reps for each exercise. This workout will continue to work your core, legs and butt. Keep your arms in first position out in front of you. Beginners may need to use their hands more, for support.

Also, starting out you may only want to do 2 sets of each exercise. Keep your neck long, upper body relaxed, and core tight throughout each reverse bridge exercise.

  • Reverse Bridge (now, you’re on your stomach, raise your legs behind your butt)
  • Reverse Bridge Lift (just raise your legs as high as you can possibly go now)
  • Reverse Bridge on One Leg (keep one leg down, now, with other slightly bent)
  • Reverse Bridge with One-legged Lift (now, go as high as you can go)
  • Reverse Bridge with Arabesque Extension (same thing, but with leg straight this time)
  • Reverse Bridge with Arabesque Lift (increase your range of motion as much as you can)
  • Now, repeat last 5 Reverse Bridge exercises with your other leg in the air.

To see the Reverse Bridge series in action and full workout detail: Check out Ballet Beautiful: Total Body Workout, on Amazon.

Natalie Portman worked for a year with Mary Helen Bowers, using the Ballet Beautiful method. Natalie Portman says:

I had the privilege of working with Mary Helen Bowers for a year in preparation for the film Black Swan, and her system works for non-dancers by simplifying the balletic exercises that result in these beautiful lines.

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When reflecting on her program, Mary Helen Bowers says:

 Artistic, Athletic, Attainable. Those three words have become the inspiration for the type of life I want to create. One that is healthy, fun and full of possibility. A transformative approach to reshaping the body so that it becomes a slender, long and lean, with the strength, grace and elegant carriage of a ballerina.

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Natalie Portman Wednesday Black Swan Workout Routine = Abs Series Details

The Natalie Portman Black Swan Workout Wednesday Routine:

  • Swimming (1 mile)
  • Bridge Series
  • Reverse Bridge Series
  • Abs Series (Detailed Below)
  • Inner Thighs Work
  • Outer Thighs Work
  • Arms Work
  • Ballet & Dancing

Abs Series: 3 sets of 8 reps

For the Abs series, do 3 sets of 8 reps for each exercise. This workout will focus on your core and abs. Keep your arms in first position, outstretched in front of you. Keep your core tight throughout the exercises, and remember to breathe.

  • Classic Crunches (don’t go all the way down, only 30 degrees)
  • Classic Pulses (same thing, but smaller and faster motions)
  • Side to Side Crunches (keep your arms in swan position)
  • One-Leg Extensions (classic crunch, as you raise one leg)
  • One-Leg Extensions with Twist (combine last 2 exercises)
  • One-Leg Extension with Twist and Hold (raise the opposite arm of the leg you’re raising, and hold position for 1 sec each time)
To see the Abs Series in full detail: Check out Ballet Beautiful: Total Body Workout, on Amazon.

Natalie Portman talks about her ballerina workout routine, and how it changed her body, saying:

I have had essentially the same body since I was 14 years old, and after a couple months working with Mary Helen it had been completely transformed. I gained length, strength, and tone. My arms and legs completely changed shape. My posture looked like I had swallowed a broom!

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Black Swan ballerina workout trainer, Mary Helen Bowers, says:

Ballet Beautiful works for every woman because it is tied to the way the female body moves. From the inner lines of woman’s proportions, [to] the physiological structure of their form. These exercises are designed to target and define the sleek “ballet muscles” for every body type.

This video shows you how Mary Helen Bowers does her Abs with Twist exercise. If you want to see her do more exercises, check out her exercise video Ballet Beautiful, on Amazon.

The video below previews three of the exercises:

  1. Abs with Twist
  2. Ballet Lunge
  3. Cardio Swan Arm

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