Natalie Portmans’ Black Swan Workout Routine and Diet Plan

Last Updated: May 9, 2022

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As they say in Hollywood, looking good takes a lot of smoke and mirrors, but we have an exception to that. Natalie Portman commands a potent cocktail of beauty and elegance. That’s just one of her strengths, but an underrated strength of the supermodel is the maturity she displays and her subtle sexuality that’s extremely contagious. It would be safe to refer to the goddess as the most successful actress in Tinseltown.

“I’m a strict vegetarian,” Natalie Portman says. Her vegan diet follows portion control and is focused on eating only organic-based plants. “I just really love animals, and I act on my values.” She states. Although meat and dairy products are excluded altogether, Natalie will take occasional desserts as treats.

Who is Natalie Portman?

Natalie was born on her mother’s birthday on June 9, 1981, and is the only child of her parents. Her birth name is not Natalie Portman, though, but Neta-Lee Hershlag. 

She is said to have immigrated to the US from Israel with her family in 1985. Her father is Almer Hershlag, an Israel-born gynecologist, while her mother, Shelley Stevens, is an American-born artist and Portman’s agent. Natalie is married with a son and daughter.

Although she always had an interest in art, she came to the limelight in 2012, appearing in the Thor film series. She says she tailors her workout and diet to her upcoming movie roles. Because her diet is majorly based on weight loss, she has achieved a distinctive look with perfect curves. She’s not tall at 5’3, but she has impressively strong arms and long, toned legs.

For example, in the new movie Black Swan, she is so lean and thin to act in the role of Nina. When asked, the program she used to match this role was Ballet Beautiful, which consisted of swimming, dancing ballet, etc. Read more about her diet plan, routine and more.

Natalie Portman Body Measurements


38 years


118 lbs.


160 cm

Bra Cup Size

32 A


Golden Blonde

Body Type


Body Measurements




Natalie Portman Diet Routine

Natalie follows a simple diet that’s totally vegan-based. Her routine is composed of fresh and organic veggies and fruits easily available at home. She eliminates all meat products, including milk, fish, and cheese. 

To replace the protein, she takes lots of beans and legumes as plant protein sources. She’s also a fan of black beans and tofu burgers. For further protein boost in her diet, she recommends lentils.

She prefers to eat avocado or oatmeal toast in the morning. As she doesn’t include milk in her diet, she drinks skimmed milk as a source of iron as well as vegetables. 

A lot of the salads also include iron-rich vegetables and fruits. Apple and broccoli, for instance, are surprisingly rich in nutrients and are a big part of her diet. Other veggies include kale, squash, eggplant, asparagus, peppers, zucchini, cucumbers, and most greens.

She dislikes junk food and makes sure none of the junk makes it to her plates. Natalie says she used to have pancakes and vegan burgers before pre-event as an energy booster due to the unavailability of healthy snacks. She also drinks lots of water to flush out any impurities in the body.

In an interview, she admitted to eating eggs and dairy and might have binge eaten cookies and sweets during pregnancy, but this changed post-pregnancy when she reverted to plant-based diets. She prefers a small portion of high-quality dark chocolate or a vegan ice cream when she wants to cheat on her diet.

Portman also takes up Vitamins supplements such as Vitamin B12 once every month and Vitamin D every day as she believes they are in limited quantities from a plant-based diet. Also, she treats herself to a glass of wine or beer once a week in the evening.

“My Dinner includes pasta,” she continues. “Both my husband and I love to cook, but he’s a wonderful cook.”

Natalie Portman Workout Routine

Natalie Portman credits her strong body to her strength training regime that includes an hour-long run at least three times a week.  Beyond her weekly workout routine, she also incorporates Gyrotonic. This zen-like exercise uses movement principles from ballerina dance, yoga, and t’ai chi to achieve tiptop flexibility and muscle toning.

Natalie’s strenuous exercise routine indeed pays off. In her own words, it gives her a sense of discipline, more strength, and a great body image. In true form, she worked out for 5 to 8 hours a day for an entire year while prepping for Black Swan.

Daily Routine

Portman’s exercises are aimed at establishing a conditioning routine with cardio health. Her daily workout routine varies as follows:

Monday: a full-body workout

  • Warm-up
  • Stretching
  • 1-mile jog
  • Three sets, 10 reps, squats
  • Three sets, 10 reps, clean and press
  • Three sets, 10 reps, weighted lunges
  • Three sets, 10 reps, tricep pushdowns
  • Three sets, ten reps, cable rows

Tuesday: Activity day

  • Run a 5k
  • 1 to 3 hours hike
  • Yoga class

Wednesday: a full-body workout

  • Warm-up
  • Stretching
  • 3 miles elliptical exercise
  • Three sets, 10 reps, front squats
  • Three sets, 10 reps, deadlifts
  • Three sets, 10 reps, leg press
  • Three sets, 10 reps, overhead tricep extension
  • Three sets, ten reps, dips
  • Three sets, 10 reps, Arnold press

Thursday: activity day

  • Yoga class
  • 1 to 3-hour hike
  • Run 3.1 miles

Friday: a full-body workout

  • Warm-up 
  • Stretching
  • 5-mile bike ride
  • Three sets, 10 reps, squat cleans
  • Three sets, 10 reps, chin-ups
  • Three sets, 10 reps, weighted step-ups
  • Three sets, 10 reps, skull crushers
  • Three sets, 10 reps, chest press with dumbbells
  • Three sets, 10 reps, hamstring curls

Natalie Portman Ballet Routine

Natalie Portman moves and dances like a professional ballerina for the very reason that she trains like one. Here are her five main ballet workout routines:

 The bridge workout

Bridge workouts involve lying on the back with news bent and feet on the floor. Pull the stomach in and lift one leg with toes pointing straight upwards as you lift the hips off the floor. Keep the knees together while lowering the hips but not quite touching the floor. Do 30 reps before switching sides and doing a second set. 

Butt-buster workout

Butt-buster requires you to get down on your knees and hands and bring one knee to the chest before extending it behind you while keeping the leg straight. Do 30 reps per leg.

Abs workout

Natalie Portman’s Abs workout starts with arms wide in the second position, lying on your back, and bending the knees slightly. Proceed to pull in your tummy and lift the upper body while bringing your arms overhead.  The exercise flattens the stomach while strengthening the abdominal muscles. Do 3 sets of 30 reps.

Arm toner workout

Natalie Portman’s arm toner routine involves sitting on a mat with legs extended straight out with hands behind the hips. The fingers should also point outwards while you lift the hips and strengthen the elbows.  While holding the position, pull in the stomach. Lift the hips by stretching and bending the elbows while clenching the abdominal muscles. Do 3 sets of30 reps. 

Essential stretch workout

Essential stretching involves laying on the back and lifting one leg straight up. Pull the ankle gently while working the knee towards a straight position over time. Do 30 reps for each leg.

FAQs about Natalie Portman Workout and Diet Routine

How Long Does Natalie Portman Physically Work Out?

She works out about 2-3 hours every day. Her physical workouts combine stretching, breathing patterns, and deep progressive relaxation.

What Does Natalie Eat In a Day?

She eats about 4-5 meals per day. Common foods include skimmed food, leafy veggies, iron-rich salads, and fruits.

What’s Natalie Daily Calorie-Intake?

Natalie wakes at 5 a.m. with her calorie goal being not to exceed 1200 calories.

Who Trained Natalie Portman?

In her role in Black Swan, Natalie Portman transformed from actress to a ballerina thanks to an intense training program, the Ballet Beautiful, under the guidance of former NYC Ballet dancer Mary Hellen Bowers. She trained up to 8 hours a day, 6 days every week.

The actress supplemented her classes with cross-training, swimming, and endurance exercises to help Portman build a strong, slim ballerina body needed for the role. 

Wrapping Up

Natalie Portman is a famous producer and film writer and among the Golden Globe Winners. The popular actress is Israel-born but a resident of the US. She’s married to Benjamin Millepied, and they have a son and daughter.

Ballet dancers should have long, lean muscles, and the Black Swan star gave her all in the movie. In addition to her rigorous diet, she was also ascetic to her 5-8 -hour exercise schedule. Mary Helen Bowers, her instructor and founder of Ballet Beautiful combines traditional ballet dancing and stretching for 6 days a week.

“With ballet beautiful, you target the inner thighs, the glutes, and back of the legs to give you a lifted sculpted bottom,” she says.

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