Fitness pro reveals surprising exercise behind Miley Cyrus’ incredibly toned arms seen at the Grammy’s
Miley Cyrus wowed viewers at the Grammys last weekend when she showed off her chiseled figure.
The 31-year-old singer, who won the award for best record of the year, has received a lot of attention in recent years for her ripped appearance.
The ‘Flowers’ artist reportedly started getting fit around 2012, shortly before she released the controversial hit Wrecking Ball.
Miley has credited pilates with her physique, a 100-year-old collection of full-body exercises that work to build strength and increase muscle stability.
Now DailyMail.com has spoken to experts who have revealed what moves Miley could have done to thicken her arms, which could be achieved in just a few weeks.
Miley Cyrus, 31, has said she started pilates around 2012, shortly before she released the controversial hit ‘Wrecking Ball’ (left)
Miley has said she practices pilates and yoga, although experts think she probably also lifts weights and does cardio
Joseph Pilates, a German circus performer and boxer, created the core-based, low-impact workout while interning in England during World War I.
It is based on six important basic principles: concentration, control, center, flow, precision and breathing.
The regime was originally intended to allow POWs to maintain healthy bodies while in prison.
However, it has since been transformed into a daily ‘It Girl’ routine – and it also targets the alignment of the spine and the small muscles that support your musculoskeletal system.
Vivian Yu, founder of Gym Near Me in Australia, told DailyMail.com: ‘Pilates is a great full-body workout, focusing on core strength, flexibility and overall muscle tone.’
“It’s not just about a six-pack, Pilates workouts also focus on the whole body, exercises that involve pushing, pulling and holding movements of the upper body, such as the arms.”
‘These movements train the muscles in the arm to build strength and a well-groomed appearance.’
In addition to achieving chiseled arms, pilates has been shown to relieve pain and improve flexibility.
a 2020 studyFor example, research showed that people who did pilates for eight weeks had less lower back pain. And a review in the Journal for muscles, ligaments and tendons found that the exercise improved spinal posture.
Dr. Thanu Jey, Medical Director and Founder of MediBrace in Canada, DailyMail.com told us that pilates can burn up to 400 calories per session, “making it an effective workout for overall fitness.”
Pilates can also usually be done with little to no equipment, with movements such as wall sits, crunches and leg raises.
However, experts warned that pilates alone is unlikely to be responsible for Miley’s arms.
“Pilates is not the only way to strengthen the arms,” Ms. Yu said.
‘In addition, strength training exercises such as dumbbell curls, triceps dips and push-ups can be quite effective.’
‘These exercises target the arm muscles more directly and, when combined with Pilates, can create a well-rounded exercise routine that not only strengthens the arms, but also improves overall physical fitness.’
Dr. Jey estimated that if you combine pilates and strength training, your muscle mass should increase by about two to three pounds within eight weeks.
Combined with cardio, such as running, this could go faster, although this depends on your body. Good nutrition and hydration are also crucial.
Kamille McCollum, a pilates expert at BODYBAR Pilates, told DailyMail.com: ‘Results like Miley’s come from consistent practice. Incorporating Pilates into your routine 3-4 times a week can lead to visible changes in arm definition within a few months.”
“You need consistent exercise, sensible nutrition and patience to get toned arms like Miley’s,” Ms Yu said.
“It’s all about finding the right mix of habits that work for your body and sticking with them.”