- Sana Shirvani trained the cast of the live-action remake of "The Little Mermaid."
- She shared how she trained Ariel actress Halle Bailey for one week exclusively with Insider.
- Bailey focused on strengthening her core and did full body workouts.
If you want to workout like a mermaid — or the cast of the live action movie of "The Little Mermaid," at least — prepare to strengthen your core.
Sana Shirvani, the personal trainer who worked with Prince Eric (Jonah-Hauer-King), Ariel (Halle Bailey), and the rest of the mermaids in the new film, shared a one-week snapshot of training that she used to get the cast ready for their demanding roles.
The vast majority of the mermaids' scenes were filmed against a blue screen in a studio where were suspended from a rig that held them round their hips. The actors then had to move their bodies at all angles as if they were mermaids gliding through the sea, so core and neck strength was crucial, but the movements also required strong legs and glutes.
The directors also asked Shirvani to help the mermaid define their shoulder muscles.
If you're keen to do the same, seek inspiration from this seven-day example workout plan that Shirvani shared exclusively with Insider.
How to train like a mermaid
Shirvani used what's known as a glute ham developer a lot during training as it mimics the rigs the mermaids filmed in, but all the exercises below can also be done on the floor, she said.
During filming, Bailey's days would vary — she might be doing rig work, stunts, swimming, or horse riding — and Shirvani would adapt her workout accordingly.
"It was really important for me not to overload Halle too much if she had a full day on the rigs/wires and in a harness as she would get a lot of work through being on the equipment naturally," Shirvani said.
Before every workout, Shirvani checked in with Bailey about her mood, energy, sleep, and stress levels, she said.
The below workouts are specific to the film, and Shirvani stresses that training for general fitness or longevity would look different.
The structure uses supersets, meaning you do two exercises immediately after the other, then rest before repeating them both. Shirvani also shared tips on how to perform some of the trickier movements in the program.
Day 1: Lower body with an emphasis on the core
A1: Back squats: 8 reps working at a weight where you have two to three reps left in the tank.
A2: GHD hollow hold: for as long as you can maintain proper form, such as 20 to 30 seconds.
Rest for 60 seconds then repeat both exercises twice more.
B1: Staggered "B-stance" Romanian deadlifts: 10 reps each side, holding a weight where you have two to three reps left in the tank.
B2: Bird dogs: 10 reps each side. Start with bodyweight and then add two kilogram (four pound) dumbbells in weeks two and three, then use a cable to progress the movement after that.
Rest for 60 seconds then repeat both exercises twice more.
C1: Single leg elbow plank: 30 seconds each side.
C2: Weighted aleknas: 12 to 15 reps.
Rest for 60 seconds then repeat both exercises twice more.
Day 2: Full body with emphasis on back extensor (muscles attached to the back of the spine)
A1: Seated cable low row: eight to 10 reps, working at a resistance where you have two to three reps left in reserve.
A2: GHD prone hold
Focus on quality over quantity, Shirvani said. Perform the exercise with controlled and deliberate movements, maintaining proper form throughout. Hold the position for 30 to 90 seconds.
Rest for 60 seconds then repeat both exercises twice more.
B1: Hip thrusts: 12 reps at a weight where you have one to two reps left in the tank.
B2: Side plank cable row: 20 to 30 reps.
Rest then repeat both exercises twice more.
C1: Renegade row: 20 to 30 reps.
C2: Cable woodchoppers: 10 each side.
Rest then repeat both exercises twice more.
Day 3: Active recovery
Go for a walk or do a mindful practice such as yoga.
Day 4: Full body with emphasis on the core
A1: Push-ups: eight to 10 reps. If you can't do push-ups on the ground, position your hands on a box or bench to make them easier.
A2: GHD side plank
Rest then repeat both exercises twice more.
B1: Romanian deadlifts: eight to 10 reps where you have two to three reps left in reserve for the first three sets, then a fourth set of 15 reps with 15% less weight.
B2: Eccentric leg lowers, off an incline bench: 10 reps.
Rest then repeat both exercises three times more.
C1: Goblet reverse lunge: 20 reps.
C2: Palloff press: 20 reps (10 each side).
Rest then repeat both exercises twice more.
Day 5 : Full Body with emphasis on back extensors
A1: Lat pull-downs: eight to 10 reps, at a weight where you have two to three reps left in the tank.
A2: Superman exercise: 10-12 reps
Rest then repeat both exercises twice more.
B1: Leg press: eight to 10 reps.
B2: Plate sit-ups: 12 to 15 reps.
Rest then repeat both exercises twice more.
C1: Reverse flys: 12 to 15 reps.
C2: GHD prone back extension: 10 reps.
Rest then repeat both exercises twice more.
Day 6: Cardio Day
"I would either take Halle for a boxing session or we would do circuits at her place in London," Shirvani said. They focused on metabolic conditioning so used lighter weights (kettlebells and dumbbells) for full-body workouts, also incorporating equipment such as battle ropes and doing explosive plyometric movements.
Day 7: Rest and Recovery
Shirvani encouraged Bailey to boost her recovery with treatments like massages, cryotherapy, and saunas, she said.