You have to be living under a rock if you haven’t noticed all the attention Natalie Portman has been getting for the critically acclaimed “Black Swan“. One of the things that has been garnering a lot of chatter is Natalie’s rocking ballerina physique which took over a year of training with a prima ballerina before Black Swan started shooting.
Mary Helen Bowers, Founder of Ballet Beautiful and Natalie’s trainer for Black Swan, gives some great tips from her online classes on Elle Magazine’s site. Every great workout starts with work on the mat.
Mary recommends lengthening your body with stretches. â€œBegin by lying on your back and bringing your leg above you, pulling the ankle gently toward your head. Work toward stretching your knee all the way straight over time. Change legs.â€
Tight butts are where its at. â€œBring one knee into your chest and then extend the leg straight back, into arabesque,â€ says Bowers. â€œStretch the knee all the way and be sure to pull in through your stomach. Repeat 30 times, then change legs.â€
Be ab fabulous! Mary says, â€œLie on your back with your knees slightly bent and the arms open wide in second position. Lift the body up, contracting the abs as you close the arms to first positionâ€”a wide yet graceful circle with the handsâ€”just above the abdomen. Pull the stomach in, closing and opening the arms as you lift up and lower. Repeat 30 times.â€
Want tones and fabulous arms? â€œSitting down on the mat, extend your legs out straight and place your hands just behind your hips, with the fingers facing the outer edge of the mat,â€ says Bowers. â€œLift your hips off the mat as you stretch the elbows, keeping your chest open and your neck long. Pull your stomach in tight and then bend the elbows slightly. Repeat this 30 times.â€