The popular Hollywood movie Black Swan showcases the struggles of a struggling ballerina who wishes to make a mark. Natalie Portman, playing the Black Swan, superseded expectations of both the industry and the audience. A much-discussed affair back in 2010, many still idealise Natalie for her ever-inspiring transformation in the movie. But what went on behind the scenes, the intense preparation for the role by Portman, is equally we-inspiring.
She worked 8 hours in a day, six days a week for a year with the Ballet Beautiful Founder Mary Helen Bowers.
And her diet regime was restricted to 1200 calories a day. While this might sound too unrealistic to many, Natalie rose up to the need of the hour and not only looked like a professional ballerina, she even performed like one. Bowers plan for a long, lean figure with moves like a dancer were fulfilled with the actress’ performance.
Natalie Portman told Popworkouts,
“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.”
Mary Helen Bowers has been a Ballerina herself with the New York City Ballet Company and she is also the founder of the Ballet Beautiful Technique. The technique is focused on maintaining long, lean lines with can lead to dramatic transformation if practiced regularly while keeping the feminine demeanor intact. The exercises might seem rather easy to do on the outside, but a few minutes into it and one can experience those muscles working deeply.
Here are some of the videos from Mary Helen Bowers that you can perform at home
The Swam Arms Workout
An upper body toning and strengthening workout, this 15 minute video will work on the back, arms, shoulders, chest and the core. Sculpting the arms into ballerina lines, the workout entails key moves which are low impact, but reflect the burn gracefully. Perfect for any skill level, this home-based workout is flowy, easy and effective.
The Lean Legs and Bun Workout
The ballet inspired lower body workout is a fat blaster, which tones both inner and outer thighs and creates a long, lean look. The exercises are targeted towards the hips, calves, butt and core along with the thighs. The bridge series in the routine can be performed anywhere on the bed, yoga mat or exercise mat. Enhancing the flexibility, the workout makes the muscles firm, the core strong and the corrects the posture. Now, owing a sleek, sexy dancer like figure was never this easy.
The Abs workout for Slim Waistline
Strengthening the core and aligning the body into a perfect line, the simple yet effective ab workout is an addictive ballet inspired routine. Sculpting a lean definition at the center of the body, the abs and obliques are worked deeply which results in flat tummy and a shrunken waist line. The isolated moves target one muscle at a time with the help of low impact moves specially designed by Bowers.
Try these moves and let us know how you felt. These three workouts can be matched with strength training, cross training or swimming on different days of the week.