5 Moves to Unleash Your Inner Pin-Up Girl

Bettie Page Fitness creator Tori Rodriguez has a handful of body-positive moves based on the 1950s pin-up icon.

Bettie Page Fitness

If you've seen pin-up photos, you've probably seen Bettie Page. The model — known as the "Queen of Pinups" in the 50s — had the whole package: jet-black hair with rockin' bangs, a bright smile, and, of course, her iconic curvy and toned physique.

Tori Rodriguez, psychotherapist, health coach, PiYo instructor, and creator of Bettie Page Fitness, didn't create her company with the sole purpose of creating the pin-up star's fit body. Rodriguez says the goal isn't to look like Page, but to embody her strength, joy, beauty, and confidence. Because of that, her DVD — which is the first-ever body-positive DVD based on the iconfocuses on helping viewers of all body types achieve a healthy version of their own bodies through different exercises.

The exercises, based on different photos of Page, combine cardio and simple moves to build up body strength. And don't worry — there are always modifications. Ready to get started?

Advertisement - Continue Reading Below

1 Narrow Squat With Heel Lift and Upright Row

Bettie Page Fitness
GIF

"This move works the whole body with a built-in balance challenge as a bonus," Rodriguez says.

How to: Stand with your feet close together, holding the dumbbells in front of you, resting them at the tops of your thighs to start. Make sure to keep your shoulders back, not hunched forward. Contracting your abs and butt to protect your knees, lower into a squat and let the weights come down in front of your knees. Lift your heels as you simultaneously lift the weights into an upright row. Lower heels and weights and return to standing. Repeat for a total of 12 reps.

Make it easier: Do the upright row at the top of the move instead; don't lift heels.

Make it harder: For each rep, hold the squat while you're on your toes for an extra count before lowering and returning to standing.

2 Reverse One-Arm Fly

Bettie Page Fitness
GIF

This move works your upper back and shoulders. Watch your form — it's a major core challenger when done correctly.

How to: With a dumbbell in your right hand, start in a staggered stance with your left leg in front, knee bent, and your right leg straight behind you. Lean forward without hunching, keeping your torso long and strong, and rest your left hand or forearm on your left thigh.

Letting the motion originate from the back and shoulder and keeping a slight bend in the elbow, lift the dumbbell out to the side, stopping once it's level with your shoulder. Pause briefly before lowering. Repeat for a total of 12 reps, then do the same thing on the other side.

Make it easier: Lean forward less; bend elbow more.

Make it harder: Lean forward more; do a double pulse for each rep.

Advertisement - Continue Reading Below

3 Bicycle Crunch

Bettie Page Fitness
GIF

"This is one of the very best ab exercises because it hits several muscles at once and has the effect of pulling everything in – sort of like a corset but without the organ torture," Rodriguez says.

How to: Laying on the floor, bring one knee in toward your chest and the other leg extended out at a 45 degree angle, or wherever is comfortable for your lower back. Place your hands behind your head with your elbows out and upper body turned toward the bent knee. Switch legs as you twist from side to side for a total of 12 controlled reps, and then do 12 fast reps. Be sure to keep good form to protect your back.

Make it easier: Don't lower your legs as much; take out the twist, lie back if needed.

Make it harder: Lower your legs as much as your lower back allows; with each crunch, pause and reach your opposite arm to the outside of your bent knee and bring it back behind your head before crunching to the other side.

4 Spin Squat

Bettie Page Fitness
GIF

This move works your glutes, quads, and core, and adds a shot of cardio to the mix.

How to: Begin in a slight squat with arms out in front of you, elbows bent like they would be during biceps curls, and palms facing each other. Keep your face forward as you jump to the right into a squat, bringing your left arm behind you and your right arm up and out in front of your face. Jump back to starting position and do the same thing on the left side. Repeat for a total of 20 squats (10 on each side).

Make it easier: Take out the squat; jumping side-to-center-to-side with arms engaged is great exercise in itself.

Make it harder: For a burst of plyometrics (aka pylos or jump training), quickly bring your heels toward your butt before you land in each squat.

Advertisement - Continue Reading Below

5 Hip-Lift Stretch

Bettie Page Fitness
GIF

"Stretch your hips, quads, and back with an invigorating backbend as a cherry on top," Rodriguez says.

How to: Gently make your way to a seated position and bring your left leg behind you, bent with your heel near your butt and inner thighs touching or approaching the floor. Bring your right leg in front, bend your right knee, and rest your right outer thigh on the floor with your right toes facing left knee.

Place your hands right behind your butt and press into them as you lift your hips off the floor until you feel a good stretch. Hold for at least three breaths and repeat on the other side.

Want to get 20% off the DVD? Use the code "OZGOODLIFE" through the end of March here.

More from Dr Oz The Good Life: