Cultivating the Elegant, Supple 'Ballet Physique'

Natalie Portman, Miranda Kerr, Liv Tyler, and the models from "Victoria's Secret." What do these beautiful women have in common? They all incorporate ballet movements into their exercise routines. With so many fitness trends, why is "Ballet Beautiful" so popular among celebrities? We asked its creator, Mary Helen Bowers, for the reasons.

The greatest benefit of Ballet Beautiful is its ability to train muscles that are typically underused, such as those on the back of the legs and the inner thighs – the so-called "ballet muscles." Additionally, maintaining correct posture for extended periods strengthens the back muscles, leading to improved posture and an elegant appearance. It's also reported to alleviate lower back pain. Moreover, increased flexibility results in more graceful and elegant movements for many.

“Yes, elegance is very important in ballet. And so is the physical strength to perform demanding dances. I believe true femininity lies in embodying elegance within strength.”

The Film That Made Her Famous: 'Black Swan'

Her studio in SoHo, New York, attracts many clients, including celebrities. Among them, Natalie Portman, who played the lead ballerina in "Black Swan," is a client who brought Mary widespread recognition.

“We trained together for about a year before she began filming. Initially, I had her do the exercise DVD 'Backstage Workout' twice a day to build foundational strength. Then, a ballet class once a day. Since she had many scenes requiring her to dance as a prima ballerina, not just look the part, it was crucial to build a strong body and prevent injuries. We also incorporated swimming as cross-training.”

Swimming, which is also effective for building stamina for performance, was advised with long, graceful strokes, similar to the exercises. Natalie Portman had prior ballet experience, but it was likely Mary's precise guidance over the year that enabled her to deliver a performance convincing to the demanding director.

The Secret to Her Beauty

Mary has many celebrity clients, including Hollywood's leading actresses and runway models. She herself is also remarkably graceful and beautiful, often featured in the media. We asked her about her diet and beauty routines, beyond maintaining her figure with Ballet Beautiful.

“First, I eat properly. I don't skip meals to control my weight. I make sure to consume enough protein and fats from sources like fish, eggs, and chicken. Moderate fats are also good for the skin. For carbohydrates, I opt for brown rice and whole grains. And plenty of fruits and vegetables. Seasonal vegetables are delicious raw in salads. I don't drink green juices or smoothies, even though they're popular. I prefer to eat them whole.”

Beyond food, she also prioritizes sleep. Since having children, getting long, uninterrupted sleep has become difficult, but she focuses on quality sleep. Most importantly, she emphasizes staying happy.

Indeed, Mary's Instagram feed is filled with beautiful photos of flowers and charming ballet accessories. These seem to be the source of the happy lifestyle she describes.

“Incorporating beauty into one's lifestyle is crucial for enriching the spirit. Whether it's colorful flowers or favorite tutus and pointe shoes. I even wear a tutu when I exercise at home. It simply makes me feel happy and makes even strenuous workouts feel enjoyable.”

As a renowned trainer, a mother, and a woman living a fulfilling life, we asked Mary about her future plans.

“In the fall, a book detailing my beauty secrets will be published. It's my first book, and my background in English literature at Columbia University was very helpful. It approaches beauty from an imaginative perspective. I'm also planning to release a maternity exercise DVD. I filmed this while pregnant with my eldest daughter, and I wanted to create it to help women have a more comfortable and happier pregnancy through this exercise.”

Though Mary appears as delicate as a young girl, the strength forged through her long career in ballet radiated from her words throughout the interview. Grace and power. This is likely what she means by "femininity."

Mary Helen Bowers
Born in North Carolina. At 15, she entered the School of American Ballet in New York, and at 16, she was invited to the prestigious New York City Ballet, where she performed for 10 years. After retiring from the company, she attended Columbia University, earning a degree in English Literature. In 2008, she founded "Ballet Beautiful" and began her career as a professional trainer. She now operates a studio in New York's SoHo district, instructing numerous students. Her clients include many celebrities such as actresses Liv Tyler and Zooey Deschanel, and models Helena Christensen and Karen Elson.