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.