Time: 30 minutes
An advanced, Black Swan Barre Workout for the fitness-crazed! Ok, so this barre workout has minimal relation to the movie (other than the obvious ballet roots), but visualizing Natalie Portman and Mila Kunis can do wonders for your motivation.
Black Swan Barre Movie Workout:
Hold a small weight in each hand, starting with your arms hanging downwards. Actively press your shoulders down and back for the duration of this exercise. Begin raising your arms with your elbows leading the way, and letting your forearms and wrists follow upwards in a flowing movement, ending with your hands above your head. Bring your arms back down in a similar flowing motion to complete “one” swan arm. Do 3 sets of 20.
Place your left hand on the barre so that you are facing the side. With your right leg, brush your foot forward, sweep, and extend your leg off the floor, kicking it in front of you as high as your flexibility allows. Engage all of your muscles to keep your torso still & toes pointed while you kick. Do 50 on each side.
Stand in fifth position, place one hand on the barre and hold a small weight in your other hand. Sweep one leg up & behind you in arabesque. Fondue means “to melt”, so “melt” by bending both knees and bringing your extended foot to the calf of your supporting foot. Then straighten both knees and extend your leg behind you again in arabesque. Do four sets of twenty, alternating between each side per set.
Fourth to Second Position Jumps:
Stand away from the barre for this exercise. Begin by standing in fourth position, bend your knees and spring out to second position, then bend your knees and spring back in to fourth position on the other side, so that you have switched your front and back legs. With each jump, you should be pushing off of, and landing on your toes, minimizing the sound of each hop against the floor. Do 30 of these jumps total, 15 on each side.
Glute Bridge Battement Tendu:
Lay on your back and center your weight on one foot as you lift the other off the ground. Engage your core as you raise your pelvis off the ground, coming into a one-legged glute bridge. Holding this position, swing your leg up towards your face, and down to tap lightly on the ground (“battement tendu” translates to “stretched beating”). Do 20 of these battement tendu kicks in the glute bridge position, then switch legs and repeat.
Too difficult? Check out the toned-down, White Swan Barre Workout.
Other Fabulous Barre Resources:
- An Introduction to Barre Fitness
- An overview of the Basic Technique used in Ballet Barre workouts
- The Five Positions of Ballet, used in Barre workouts
- Barre Workout Clothes: What to Wear
- Basic Barre Class Terms and Vocabulary