Pin Up Girl Workout
Image via Pinterest

Who doesn’t love a Pin-Up Girl?  They are adorable and sexy all at the same time, and they come in many shapes and sizes.  The key to a Pin-Up Girl body is the soft, hourglass figure.  That means ideally, your top and bottom half are the same with a tiny little waist, and a curvy but not overly muscular look.  That may not be achievable for everyone, but you’d be amazed what exercise and diet can get you.  Personally, I have always had curves, but sometimes they can get out of control.  So here are some Pin-Up inspired exercises for that photo worthy figure…

Upper Body

Pin-Up Girls have a soft look.  No hard bulging muscles.  So incorporating an upper body workout into a cardio session is ideal, like with some type of martial arts, swimming (Pin-Up Girls love to be in swimsuits), or Dita Von Teese’s choice Fencing.

Pin Up Girl Boxing
Image via Tumblr

You can also try exercises that use your body weight for light weights.  I just purchased the Mari Winsor Upper Body Sculpting DVD (yes I still use DVDs, but there are plenty of workouts you can download as well, or find of YouTube).  Mari Winsor is Dita Von Teese and Miley Cyrus’s Pilates instructor.


The most common problem with losing weight is the disappearance of the “girls”.  Make sure you dedicate some time to exercises that will strengthen your chest area, like chest presses, push-ups, rows, and around the worlds, or resistance band exercises.

Pin Up Workout
Image via Pinterest

Jayne Mansfield used a broom to do exercises… you can use a body bar.  Here are Mansfield’s exercises:

“To slim your waistline: kneel on the floor and raise a broomstick high above your head with both hands, one on each end of the stick. Now, keeping your back straight, bend slowly to the right side until the end of the broom touches the floor; then alternate to the left side. Start with 25 and work up to 50.

To help improve your posture and eliminate protruding shoulder blades: kneel on the floor holding the broomstick high above your head. Now, bend your elbows as you slowly lower the broomstick down behind your back, gradually straightening your arms until the broomstick is even with your lower hips. Raise broomstick back to beginning position and repeat exercise 10 times, eventually working up to 25.”


Anything you can do to whittle your waist is a good thing.  Pilates is a great option (I have Mari Winsor’s Flat Abs Pilates DVD).  For cardio, try belly dance and hula hooping.

Belly Dance Pin Up
Image via Pinterest

Lower Body

Lean legs

Pin-Up Girls love to show off their long legs.  Pilates (with Mari Winsor again, of course, or take a local class) and ballet (for a collection of ballet workout ideas you can check out my Pinterest Board) are great options for strengthening your legs without adding bulk.

Also, dance classes like Ballet, Jazz and Tap are how many off the original Pin-Up Girls like Rita Hayworth and Betty Grable, stayed fit.  Don’t be intimidated if you didn’t start dancing at age 3, many adults pick up dance later in life, for fun and fitness.  Just try out a few classes to find an instructor who you’re comfortable with.

Pin up Ballet
Image via Tumblr


Women tend to have a love/hate relationship with their backside.  They either think it’s too big or too small.  Lana Turner did stretches and strength building exercises every morning, particularly to build her butt.  Try a workout like this one I got from Pinterest.

Ballet Butt Workout
Image via Pinterest


Most Pin-Up Girls wear heels… a lot.  Some even wear pointe shoes.  I don’t recommend running out and getting toe shoes if you’ve never danced before (they can be dangerous if you don’t know what you’re doing).  But doing some per-pointe exercises to strengthen your calves and ankles can only be a good thing.  Here’s a great workout I found on Pinterest from Back on Pointe

Preparing for pointe
Image via Pinterest


Don’t forget a good overall stretch at the end of your workout to increase your flexibility for those long posing sessions that photographers will undoubtedly be lining up for you to do.

Pin Up Girl Stretching
Image via

*Disclaimer: Before starting any workout plan, consult a physician.  I have a Group Fitness Certification with AFAA.  However, I am not a personal trainer.  So try any of these exercises at your own risk, and never do any exercise that is painful or doesn’t feel right for your body.

If you try any of these exercises let me know, I’d love to share your weight loss journey with you.  And be sure to pick up some cute workout wear and make a fun playlist to keep you motivated.

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5 Comments on How To Get a Pin-Up Girl Body

  1. Mira
    June 18, 2014 at 1:23 am (9 years ago)

    I tried the butt exercises earlier this evening. I only made it halfway through…oof.

    • Sarah Blodgett
      June 18, 2014 at 9:51 pm (9 years ago)

      It’s a tough workout, but start slow and build your way up to doing it all the way through… it will be worth it in the end 🙂

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