Sana Shirvani, a renowned personal trainer, had the honor of training the talented cast of the live-action remake of “The Little Mermaid.” In an exclusive interview with Insider, she revealed her one-week training regimen for Halle Bailey, who portrayed Ariel in the movie.
Bailey’s training primarily focused on strengthening her core and performing full-body workouts. This was crucial for her demanding role as a mermaid, as the majority of their scenes were filmed against a blue screen while suspended from a rig that held them by their hips. The actors had to emulate the graceful movements of mermaids gliding through the sea, necessitating strong core, neck, legs, and glutes. To achieve this, Bailey worked on her core and neck strength using a GHD machine.
Shirvani was also tasked with helping the mermaids define their shoulder muscles. In order to replicate their training, she shared an exclusive seven-day workout plan with Insider. The exercises utilized a glute ham developer, which mimicked the rigs the mermaids filmed in, but could also be performed on the floor.
During filming, Bailey’s schedule varied, including rig work, stunts, swimming, and horse riding. Shirvani adapted her workouts accordingly, ensuring not to overload Bailey on days with extensive equipment-based activities. Before every workout, Shirvani would check in with Bailey to assess her mood, energy, sleep, and stress levels.
It’s important to note that these workouts are tailored specifically for the film’s requirements, and Shirvani highlights that training for general fitness or longevity would involve different exercises. The workout structure includes supersets, where two exercises are performed consecutively before resting and repeating.
Below is a breakdown of the workout plan Shirvani designed for Halle Bailey:
Day 1: Lower body with a core emphasis
– Back squats: 8 reps with a weight that leaves 2-3 reps in reserve.
– GHD hollow hold: Perform for as long as proper form can be maintained (about 20-30 seconds).
– Staggered “B-stance” Romanian deadlifts: 10 reps each side with a weight that leaves 2-3 reps in reserve.
– Bird dogs: 10 reps each side, progressing with weights in later weeks.
– Single leg elbow plank: Hold for 30 seconds each side.
– Weighted aleknas: 12-15 reps.
Day 2: Full body with a focus on back extensor muscles
– Seated cable low row: 8-10 reps with a weight that leaves 2-3 reps in reserve.
– GHD prone hold: Hold for 30-90 seconds.
– Hip thrusts: 12 reps with a weight that leaves 1-2 reps in reserve.
– Side plank cable row: 20-30 reps.
– Renegade row: 20-30 reps.
– Cable woodchoppers: 10 reps each side.
Day 3: Active recovery
– Engage in a mindful practice such as a walk or yoga.
Day 4: Full body with a core emphasis
– Push-ups: 8-10 reps.
– Incline push-ups if needed.
– Dead bug holds: Hold for 20-30 seconds.
– Single leg glute bridge: 8-12 reps each side.
– Lateral plank walks: 10 reps each side.
– Russian twists: 12-15 reps.
These workouts provide a comprehensive training plan that targets the specific requirements of playing a mermaid. By following this regimen, you can get a taste of what it’s like to train like Ariel and the cast of “The Little Mermaid.” Remember to consult a professional before attempting any new exercise routine for your safety and well-being.
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