MaxWell Medical

This Movie is Toe-rrific!: An exercise inspired by “Black Swan”

In Health, Nutrition, Sports on 02/22/2011 at 5:31 pm

 

Black Swan- A  ballet dancer wins the lead in “Swan Lake” and is perfect for the role of the delicate White Swan – Princess Odette – but slowly loses her mind as she becomes more and more like Odette’s evil sister, Odile, the Black Swan.

  • Standing Calf Raise – Natalie Portman spent over six months of intense training in order to accomplish her role as a professional ballet dancer. You may be shaking your head already at the thought of working out that much.  But instead of all that, here is a very simple exercise that will help stabilize your ankles, strengthen your calf muscles, and may even remind you of some of the graceful moves from the movie Black Swan. 

*And as a bonus, if you do these in your office your co workers may think you are slowly losing mind your mind too!

1.     Find a set of stairs, a large book, or any sort of platform about 5 inches or higher and position yourself so you can hold onto a railing, a door, or a wall.

2.     You should be balanced on the balls of your feet, with your heels hanging off the step. This is the starting and ending position of a calf raise.

3.     Slowly, rise up on your toes. Your body should make a straight line from your ankles to your shoulders.

4.     Slowly, lower yourself back down. Make each movement count.

5.     As a beginner, start off with 25-30 reps (repetitions). As you become more experienced, you could potentially do up to four sets of 25 reps, or even more.

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