8.03.2011

ballerina body

Ballerina's have amazing bodies. Their legs look like they go on for days because they are so lean. Natalie Portman worked hard for her body to star in Black Swan. She's proof that the average girl can get a dancer's body. Luckily her trainer, Mary Helen Bowers shares some essential moves on SHAPE Magazine's website. Obviously a diet and cardio need to be mixed in, but at least we know what to do. 

How to do it: Lie on your back with your stomach pulled in, knees bent and feet flat on the floor. Straighten your right leg, toes pointed up toward the ceiling. Keep your stomach pulled in tight as you lift your hips off the floor, trying to keep your knees together. Lower your hips until you're not quite touching the floor and then lift again. Complete 30 reps with one leg and then repeat on the other side.


How to do it: Start on all fours, making sure that you have plenty of cushion beneath your knees.  Bring one knee into your chest and then extend the leg straight back into arabesque, keeping the knee very straight.  Pull in through your stomach and lift your leg high toward the ceiling. Repeat 30 times, and then change legs.



How to do it: Lay on your back with the arms open wide in second position, knees slightly bent. Pull your stomach in as you lift your upper body, bringing your arms overhead to first position (creating a circular frame around your head). Focus on keeping the stomach pulled in as you lower and lift again. Repeat 30 times.

How to do it: Lay on your back and lift one leg straight up. Use your hands to pull the ankle gently toward your head. Work toward stretching your knee all the way straight over time. Repeat on the other leg.

1 comment:

  1. Looooove this. You should post more about exercising! You've made some amazing progress and I'd love to know how you achieved the rockin' bod you have now. Tell me your secrets!

    ReplyDelete

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