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Natalie Portman’s 3 Main Exercises She Used For Her ‘Black Swan’ Figure

June 6, 2017

Natalie Portman

Natalie Portman became a true ballerina for her amazing role in “Black Swan,” surprising both audiences and fitness trainers all around the globe. And now, we finally know how exactly she managed to do that.

It was all thanks to her amazing willpower and the intense training program made for her by the former New York City Ballet dancer, Mary Helen Bowers.

“Ballerinas have obvious physical qualities like long, lean muscles and beautiful posture,” says Bowers, and continues: “We wanted [Natalie] to look the part, but we also wanted to make sure she was able to move and dance like a professional ballerina.”

According to Shape magazine, Portman trained for up to 8 hours a day, six days a week, and focused on these 3 strength and body-sculpting exercises.

1. Abs Exercise

If you want to become a true ballerina, your center of balance has to be on point. This is where strong abs come in.

HOW TO DO IT: Lay on your back with the arms open wide in second position and your knees bent slightly. Pull your stomach while lifting your upper body. This will bring your arms overhead to first position (creating a circular frame around your head). Make sure you focus on keeping your stomach pulled in as you lower and lift again.

Do 30 reps.

2. The Bridge

Perhaps the most recognizable trait of almost any ballet dancer is their incredibly strong, lean and beautifully sculpted legs. The Bridge is an excellent ballet exercise as it targets several muscle groups at once:

  • your inner thighs,
  • back of your legs,
  • core,
  • your behind.

HOW TO DO IT: Lie on your back with your stomach pulled in tight, knees bent and feet flat on the floor. Contract the muscles in your right leg, with toes pointed up. Lift your hips off the floor, but keep your knees together. Now lower your hips almost all the way down to the floor (without touching the floor) and then lift again.

Do 30 reps for each side.

3. Arm Toner

According to Bowers, “perfect posture and graceful, toned arms are classic qualities of a ballerina’s upper body.”

HOW TO DO IT: Sit on the floor with your legs extended in front of you, hands behind your hips and fingers facing out. Lift your hips up and stretch the elbows, but make sure you’re keeping the chest open and the neck long. Pull the stomach in tight, while slightly bending the elbows. Now lower and lift the hips by bending and stretching your elbows. Be sure to keep the stomach strong and hips elevated the entire time.

Do 30 reps.

Also check out the Top 10 Most Extreme Things Actors Have Done To Prepare For Their Roles

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