Here’s how the actress got into superhero shape for her latest film, according to her trainer.
“Here, I was asked to get asbigas possible.
That’s an amazing challenge and also a state of mind as a woman,” she said.
Photo: Getty Images
“It wasn’t just about having big muscles,” Pendergast tellsShape.
I was definitely surprised at how intense the physical side of the role was," she adds.
Training also involved running, an activity both Pendergast and Portman enjoy.
Despite long days on set, Portman got up for “extremely early” workouts, according to Pendergast.
“Natalie is a very focused and self-driven person,” says the trainer.
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Natalie Portman’s Arm Workout
How it works:Do the warm-up exercises for 30 seconds each.
Then do 3 sets of each exercise in the following five supersets for the listed number of repetitions.
Rest for 30 seconds between each set.
B.Bend into the squat, making sure to keep the weight in heels and knees over ankles.
C.Keep elbows tucked in and drive arms up overhead without lifting shoulders toward ears.
D.Maintain the weight in heels throughout.
Do as many reps as possible (AMRAP) for 30 seconds.
B.Open shoulders as you open arms out to the sides, making sure not to arch back.
C.Close arms slowly and with control, so you maximize muscle recruitment in shoulders.
D.Keep the weight planted evenly through your feet.
Do AMRAP for 30 seconds.
C.Keep right shoulder down as right arm goes up and keep the weight planted evenly in feet throughout.
Do AMRAP for 30 seconds, then alternate sides.
B.Keep supporting right shoulder over right wrist and maintain a flat back.
C.Bend left elbow up, focusing on keeping left elbow tucked into side of body and left shoulder open.
D.Extend left elbow down while maintaining shoulder engagement.
B.Slowly raise arms over head without arching back.
C.Draw shoulders down toward hips, so you feel the backs of your arm and base of shoulders working.
D.Return to dumbbell starting position with straight arms above chest.
B.Raise right arm up to shoulder height without lifting shoulders up, keeping body still throughout.
C.Lower right arm slowly, so you don’t use momentum.
Do 20 repetitions, alternating sides.
B.Press up through hips, digging heels into the ground.
C.Press out of hands at the top, so you feel back of shoulders engage.
D.Slowly lower hips without resting on the ground.
B.Press dumbbells up overhead, straightening elbows and keeping shoulders down.
C.Bend elbows and lower arms back down through center to starting position with control.
B.Press out of supporting hand, so you feel base of bottom shoulder engage.
C. Lift the hips as you reach right hand under the body, twisting down toward the ground.
E.Lower hips back to neutral side plank position as right arm lifts back in the air above right shoulder.
Do 12 to 15 reps, then alternate sides.
Superset 4
Dumbbell Bicep Curl
B.Keep elbows tucked into side of body.
C.Curl hands into shoulders without shifting elbows forward.
D.Slowly lower arms down with control.
Keep right knee on the ground bent at a 90-degree angle with right toes untucked.
C.Rotate to the left from chest and shoulders.
D.Keep hips and left knee still throughout, and lean upper body slightly forward over left knee.
E.Rotate arms back to the right from chest and shoulders.
Superset 5
Dumbbell Tricep Press
A.Start with knees on the ground and toes untucked.
Rest right hand on top of a block on the ground and hold a dumbbell in left hand.
B.Keep left elbow tucked into side of body.
C.Extend left elbow out while keeping left shoulder open.
D.Maintain supporting right shoulder over right wrist.
E.Keep back straight/neutral throughout.
Jump Squat
A.Stand with feet hips-width apart.
C.Get heels down each time you land and reach arms forward.
D.Keep knees behind toes and breathe throughout.
