Monday, February 26, 2024

If you’re also obsessed with Miley’s arms… here’s her full body routine

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Whether you tuned into the Grammys this year or not, chances are you have definitely seen that photo of Miley Cyrus doing the rounds (and she’s a world away from those Hannah Montana days).

With her brunette blow-out and glittering silver dress, the 31-year-old looked incredible as she performed her hit Flowers, which won her two accolades on the night.

But while her performance was phenomenal, the photos of Miley belting out her number one hit went viral on social media for another reason – with many praising her toned and taut physique (which she got by an intense workout and diet regime). Those biceps? We have no choice but to stan.

Of course, Miley is (and always has been) a high energy, and high-octane performer, and like all other superstar singers, has to train hard to be able to keep up her stamina on stage. And as a quick caveat, all bodies are different and so what works for Miss Miley may not work for you, and that’s totally fine.


John Shearer / Stringer//Getty Images

However, if you would like to blast through Miley’s diet and exercise regime like a wrecking ball, then we’ve got you covered.

Here’s what the (twice Grammy-award winning) superstar does to keep in shape.

What is Miley Cyrus’s workout routine?

Pilates, Pilates, Pilates

The main bread and butter of Miley’s exercise regime? Pilates. The singer started doing the strength-based technique in 2013 and is thought to do one Pilates workout a day – even installing a studio in her home. According to her former personal trainer, Mari Winsor, Miley likes to work out for half an hour, with her routine including ab crunches.

“She wants to be healthy, she wants to have good abs,” Winsor previously told People. “It always makes her feel better and clearer when she works out.”

It’s not just general toning that Pilates offers: the workout sees improved flexibility, balances muscular strength and gives you better muscular control of your back and limbs. And all you need to get started is a mat. We’re sold.

Inner Flow Yoga Block Marble

Inner Flow Yoga Block Marble

Fabric mini resistance band

Fabric mini resistance band

Squats and songs

After a health scare in 2019, which saw Miley undergo surgery for an issue with her vocal chords after a bout of tonsilitis, the singer was given some unique rehabilitation exercises: namely, completing wall sits all belting out a tune.

Posting a snap of her completing the routine on Instagram, she wrote; “Cool trick: get another muscle to fire so your throat is distracted, it takes the pressure off your chords and doing this against a wall also helps keep the chin and neck parallel/ back so you have less strain and pull!”

It’s not the only exercise Miley does while singing: she previously filmed herself belting out a Bikini Kill song (in pitch perfect fashion) while running on a treadmill. Maybe Miley is where Taylor Swift took her inspiration for her Eras tour workout?

The Climb

No, it’s not just a song from the Hannah Montana film; climbing is something Miley does to relax. She’s known to go hiking through the trails near her home in Los Angeles, but also treks when she’s away travelling or on tour.

Think a mountain trek may be a tad too much? Try our tips on how to get started upping your step count.

The literal GOAT

Miley is always on the move – at her Calabasas home, she owns two mini horses, seven dogs, three cats and one pig. And farm life is far from a walk in the park, with Miley posting snaps of herself regularly mucking in with her animals.

…but it’s okay to stay still sometimes

Alongside her Pilates, Miley is thought to be a huge fan of Ashtanga yoga, am advanced and athletic style of yoga that focuses on cardiovascular strength. The former child star is thought to do two hours of Ashtanga every day (except Sunday – everyone needs a break).

But while she’s been doing Ashtanga solidly, she still doesn’t consider herself an expert.

“The thing about Ashtanga yoga is that sometimes it can be uninspiring because the teacher will say,’ Oh, don’t worry, it’s just going to take you 10 years,” she previously told Jimmy Fallon. “And you’re like, ‘wait, what?’” Not one for the faint hearted…

What is Miley Cyrus’s diet like?

Previously vegan

After seeing her beloved dog Floyd, killed by a coyote in 2013, Miley embraced veganism, even getting a tattoo in 2017 of a sunflower (the symbol for the vegan society). Some of the dishes whipped up on Miley’s Instagram include nutritious green smoothies and vibrant, colourful stir-fries.

But introducing meat for energy

However, Miley was forced to introduce fish into her diet after struggling with ‘brain fog’ and ‘intense joint pain’.

While she admitted on the Joe Rogan Experience in 2020 that she found having fish again was “traumatic”, she added she feels “much sharper” since having made the changes.

“I’ve had to introduce fish and omegas into my life, because my brain wasn’t functioning properly.” She explained, adding she needed the fats and protein from fish that “an infinite number of avocados never could [give].”

Smashing southern cooking

The Tennessee-born Cyrus still loves traditional Southern American meals, having previously devoured her godmother, Dolly Parton’s cooking.

“Miley and I both love Southern food, like mashed potatoes, coleslaw, and a big ol’ hunk of cornbread — making cornbread muffins or a big pan of it with the squares,” Parton told Insider in 2022. “Miley’s trying to watch what she eats now — she’s gone through a lot of phases of being vegetarian or being vegan or whatever.

“But in the earlier days, or when her defences are down, we still eat that good ol’ food like meatloaf.”

Staying sober

Having previously spoken openly about struggling with marijuana and alcohol, and having tried going sober on past occasions, Miley said in 2020 that she’s given up her vices for good.

“I’ve been sober sober for the past six months,” she told Variety in 2020. “It’s really hard, especially being young… there’s that stigma of ‘you’re no fun’. It’s like, ‘honey, you can call me a lot of things, but I know that I’m fun.’”

The Collection

Three Spirits The Collection
Credit: Three Spirit Drink

One of my favourite alcohol-free brands is Three Spirit, who create adult-feeling drinks that actually make an impact on your mind and body. For example, the Livener (which has a nice punch to it) wakes you up ahead of a night out, the Social Elixir is designed to create a feel-good mood and the Nightcap is the equivalent of a soothing whiskey before bed.

The Sober Girl Society Handbook

The Sober Girl Society Handbook
Credit: Waterstones

Making an incredibly strong case for ditching booze permanently (I really do advocate at least taking a few months off from alcohol before trying mindful drinking), this handbook also arms readers with health facts and comforting stories of support. I loved it, and I love all of Sober Girl Society’s online content too (bonus: they also do in-person events)

Alcohol-Free Lager (12 x 330ml bottles)

Lucky Saint Alcohol-Free Lager (12 x 330ml bottles)
Credit: Amazon

Of the many, many non-alcoholic beers I’ve tried, this award-winning offering sits firmly in the top spot. It tastes of biscuity malts with a smooth, citrussy hop finish.

Spirit Machine

SodaStream Spirit Machine

Now 29% Off

Credit: Amazon

Make your own fun and fizzy drinks with a SodaStream machine. Coming up with mocktail recipes is just as enjoyable as mixing up the hard stuff – promise.

She added that she certainly didn’t miss feeling hungover after a big sesh. “The thing that I love about it is waking up 100%, 100% of the time. I don’t want to wake up feeling groggy. I want to wake up feeling ready.”

Fancy trying going sober yourself? We’ve got some tips here.

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