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Natalie Portman Black Swan Workout Diet: Long Lean Body

By Chris Davis

Experience
Intermediate (2-3 years)
Time
53 minutes/day
Good for
Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: www.popworkouts.com

The Natalie Portman Black Swan workout is about turning into a ballerina. Natalie Portman had to lose weight, and develop a long and lean body, for her role as Nina in Black Swan. The Natalie Portman Black Swan workout routine is designed by professional ballerina, Mary Helen Bowers. Her program, which is at the core of the Natalie Portman Black Swan workout, is called “Ballet Beautiful.”

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Day 1

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The Natalie Portman workout starts with the Hamstring Stretch and the Hip Opener Stretch. After each exercise, Mary Helen Bowers has Natalie Portman move back into these stretches. This gives her a minute to stretch, and rest from the previous exercise.

Beginners should do a lot of stretching, a quick stretch between each exercise. You can taper it down as you get more advanced (and flexible) by skipping stretching here and there.

Freestyle Swim demonstrationPlay Freestyle Swim demonstration
1. Freestyle Swim
1 set, 1 miles, (rest 60s)
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Circuit
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
2A. Butt Lift (Bridge)
2 - 4 sets, 8 reps, (rest 60s)
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Glute Bridge Pulse demonstrationPlay Glute Bridge Pulse demonstration
2B. Glute Bridge Pulse
2 - 4 sets, 8 reps, (rest 60s)
Pulse - shorter and faster
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Tiptoe Glute Bridge▶
2C. Tiptoe Glute Bridge
2 - 4 sets, 8 reps, (rest 60s)
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Bodyweight Clamshells demonstrationPlay Bodyweight Clamshells demonstration
2D. Bodyweight Clamshells
2 - 4 sets, 8 reps, (rest 60s)
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Butterfly Hip Bridge demonstrationPlay Butterfly Hip Bridge demonstration
2E. Butterfly Hip Bridge
2 - 4 sets, 8 reps, (rest 60s)
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Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
2F. Single Leg Hip Bridge
2 - 4 sets, 8 reps, (rest 60s)
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Single Leg Hip Bridge Pulse demonstrationPlay Single Leg Hip Bridge Pulse demonstration
2G. Single Leg Hip Bridge Pulse
2 - 4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
2H. Butt Lift (Bridge)
2 - 4 sets, 8 reps, (rest 60s)
Wide stance - feet far apart
Show Alternative Exercises
Butterfly Hip Bridge demonstrationPlay Butterfly Hip Bridge demonstration
2I. Butterfly Hip Bridge
2 - 4 sets, 8 reps, (rest 60s)
Wide stance - feet far apart
Show Alternative Exercises

Date Created: 1/7/2020, UTC


Last Updated: 2/13/2020, UTC

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