Portman exercises for filming Black Swan

The following five exercises were the basis of the training of actress Natalie Portman, who played the main role of prima in Darren Aronofsky's film "Black Swan". For her, Natalie received the highest awards for best actress in the world of cinema - Oscar 2011 and Golden Globe 2011.

Portman deserves these awards like no one else, since just training before filming in the gym took her 8 hours without a break. I WANT tells you how you can achieve an ideal figure, pumped up legs and tone your body the way the actress did.

Exercise 1

It strengthens the hips, buttocks, and waist.

Lie on your back, bend your knees. Raise and straighten your right leg, pointing your toes up. Raise your hips without unclenching your knees. Then slowly lower your pelvis and lift it again. Do 30 pull-ups. Change your leg.

Exercise 2

It helps to strengthen the muscles located below the back.

Kneel down and lean on your outstretched arms. Bend your leg, pull your leg towards your chest, then stretch it into an arabesque and try to hold it in this position for a few seconds. Perform 30 times with each leg.

Exercise 3

It perfectly strengthens the abdominal muscles.

Lie on your back, knees slightly bent, arms outstretched. Raise your torso while holding your arms above your head. Lower yourself slowly. Repeat 30 times.

Exercise 4

It strengthens the shoulders and arms.

Sit on the floor, stretch your legs straight, lean on your outstretched arms, as in the photo. Raise your pelvis and stretch your neck upward. Slowly bend your arms and lower yourself. Do 30 times.

Exercise 5

It strengthens the muscles of the legs, abdomen and back.

Lie on your back, lift one leg as high as possible. Grasp your foot with your hands and pull it towards you. Repeat the same with the other limb. Do as many times as you can.