Workouts and lazy weekends don't have to be at odds. With this Bettie Page-inspired workout designed by Tori Rodriguez, owner of Bettie Page Fitness, you won't even have to get out of bed before you check exercise off your list.
Okay, so I have a thing for piecing together Bettie pics like a puzzle and making them into workout routines. Since Bettie's not here to show us, I like to imagine what she might have done during her workouts based on her poses. The two DVDs in the Bettie Page Fitness series are primary examplesBettie Page Fitness: Total Body Strength & Cardio, the first DVD in the collection, and the newest release, Bettie Page Yoga, were directly inspired by Bettie poses, and those photos are shown throughout the workouts. For the full-fledged, deluxe Bettie-inspired routines, be sure to snag your copies here: http://www.bettiepagefitness.com/products or click the black bar at the top of this page. Meanwhile, I've designed this not-too-long but solid, low-key workout for those days when you're torn between exercising and staying in bed. Voila: Do both.
Stay tuned for part 2, in which I'll give new options for each move featured here. Enjoy!
~Toe Touches~ Lying back, keep your arms above your head or at your sides* as you alternate legs (sort of in a cycling motion but laid-back and controlled), touching 1 toe and then the other to the bed. That's 1 rep. Do at least 20. Don't rush this–you'll get more out of it by keeping it slow and controlled.
*If you feel you need more support for your lower back, place your hands under it where it meets your butt, palms down.
~Side-leg Extensions~ Lying on 1 side, prop yourself up on a couple of pillows and extend your legs slightly out in front of you, i.e. not totally aligned with your torso. Rest your hand on the top leg. (Stay mindful not to sink into your shoulder during this move. Focus on keeping your neck and spine aligned.) Do at least 15, then turn over and do the same on your other side. (Btw how cute are Bettie's panties here?!)
~Knee Drop~ LIe back and bring your knees toward your chest and cross your ankles. Lower your knees to 1 side, anywhere from a few inches to all the way to the bed, depending on how your body is feeling and what feels safe for your back. Then do the same in the other direction. That's 1 rep. Do at least 10.
~Glute Kickbacks~ Start in a position similar to Child's Pose but with your hips stacked over your knees. Rather than the way Bettie's arms are positioned, move yours so that your elbows are under your shoulders. If it feels better, come to your hands (keep under shoulders here too). Engaging the muscles in the leg, extend 1 leg straight back (or higher for more difficulty) and pause for 1 count before touching back to starting position. Repeat for a total of at least 10 reps, then do the same with the other leg. Come back into Child's Pose for 5 breaths after each side.
~Bicycle~ Place your hands behind your head and bring both knees in toward your chest. lift your upper body toward 1 knee (bent) as you extend the opposite leg, then switch legs and do the same on the other side. That's 1 rep. Do at least 10. Alternately, you can keep your upper body on the bed and place your hands behind your head, out to the sides, or under your lower back.
~Seated Leg Extension~ I'm sorry to say you gotta sit up for this one, but by now you might be warmed up and ready for it! Sit on the edge of the bed and place your hands on the bed behind you. Keeping your back straight, lift 1 foot off the floor a few inches, then alternate extending the leg straight (pausing there for 1 count) and bending it. Do that at least 10 times, then do the same on the other side. If you have it in you, keep the leg straight at the end of each set, and lift it just a couple inches 10 times.
Well, looky there–you've already gotten a workout in and haven't even left the bed yet! Options for next steps:
1. Do this (see photo above).
2. Repeat the whole circuit between 1 and 3 more times.
3. Get up.
Have a beautiful day!