Miley Cyrus has graced our televisions since her first role alongside her father in “Doc.” Since then, she has reinvented herself from “Hannah Montana” Disney star to the “Bangerz” wild child and, in fact, the millennial rock rebel; Cyrus is the right example of an artist who doesn’t sit by and let the world evolve without her.
Like her, Miley’s workout routine has evolved over time, too. Every time she walked the 2024 Grammy Awards red carpet in a sheer, gold-netted dress that accentuated her toned arms, abs, and legs, I could not help but be impressed!
So what does she do to take care of that rocking body?
Table of Contents
- Miley Cyrus’s Workout Routine
- The Training Program
- Miley Cyrus Weight loss program
- Outro
Miley Cyrus’s Workout Routine
Miley Cyrus is devoted to her fitness routine, which incorporates a combination of difficult workouts like Ashtanga yoga and Pilates. Ashtanga yoga, known for its athleticism and demanding poses, has been a staple in Miley’s regimen for years. This practice helps her improve flexibility, construct strength, and stay mentally focused.
Along with yoga, Miley turns to Pilates to sculpt and tone her body. Pilates involves a series of controlled movements that concentrate on the core and other muscle groups, specializing in strength and body alignment. She says that she keeps herself concert-ready by incorporating Ashtanga yoga and Pilates into her routine and attempting to move day by day.
Certainly one of the most popular things buzzing on the web at once is Miley Cyrus’ Grammy-winning song and music video “Flowers.” and it’s not hard to see why! She gives us a glance into her workout routine in such a way that burpees may even develop into fun!
The video’s workout consists of multi-joint, full-body movements to make it easier to deal with your strength, get some cardio, and improve your core stabilization. Combining these pieces creates an incredible full-body workout that may be tailored to your needs.
For my part, full-body workouts are fun and difficult while also providing you with the perfect bang in your buck, which may be great for those who’re short on time. Just a fast note: Before trying this workout, be sure that that you may have basic movements just like the body weight squat and plank down.
As you get stronger, you’ll be able to start adding equipment, akin to kettlebells, weight vests, resistance bands, and other types of resistance. You will have only a couple of things for Miley’s workout within the video, akin to a battle rope and a resistance band.
Battle Ropes
The beginning of her workout is one in every of my favorites, alternating battle ropes. Not only will you’re feeling like a boss bitch while doing them, but also they are incredible for a cardio routine. While not something I might recommend for long periods of time, when done accurately, they may get your heart rate up and may also be used to construct strength.
If the rope is heavy enough, you’ll quickly begin to feel it in your shoulders, the core will begin to ache, and for those who hold a squat while doing them, it’s going to also hit the legs. Along with the usual alternating ones Miley utilized in the video, there are other variations, like circles, twists, double-arms, and single-arms.
Spider-Man Pushup
Next up, on the sweat session with Miley, we’re doing a variation of a Spider-Man pushup with a resistance band. If it is just too much, don’t be concerned; just start with a Spider-Man pushup, which is tough enough by itself.
Spider-Man pushups are a killer combo of upper body strength and core, as they may work your obliques, chest, and triceps. By adding the resistance band and attempting to walk yourself out, you’ll use higher core control and work much harder.
Glute Bridge
You’ll be able to’t have a terrific full-body workout without having some leg work, and glute bridges will certainly do the job. Within the video, she does a sort of hip grind along with her glute bridge, which, while great for the video, is not vital for real gains.
I might just stick to a plain glute bridge and be sure that that you just’re squeezing your booty at the highest. Besides making your butt look good, glute bridges are great for constructing your core, hamstrings and glutes.
I might add a dumbbell in your lap or pause at the highest of the movement so as to add some resistance.
Banded Lunges With Knee Drive
After watching this video, I began adding this movement to my clients’ training routines; they absolutely like it. You may feel the burn because the combination of core, glutes, and hamstrings works while keeping your heart rate up.
While a lunge with knee drive is tough by itself, adding the band forces you to deal with your stability and keep your core activated longer. While Miley made quick work of them within the video, deal with slowly lighting your knee towards your chest if you first start doing them.
As you get more comfortable with them, increase the tempo. In the event you struggle to do them with the band, remove it from the equation and deal with just doing the lunge with knee drive.
Burpees
It’s everyone’s worst nightmare, yet it’s probably among the best full-body movements on the market. It really works nearly every muscle group and provides you a cardio workout at the identical time.
In the event you struggle with doing burpees off the ground, try incorporating the resistance band from earlier within the workout; it lets you ward off up without fully supporting your full body weight. One other variation is to place your hand on an elevated surface to make the movement more manageable.
Bird Dogs
Miley concurrently extends her right arm and left leg out for the bird dog exercise. That is a terrific movement no matter your level of fitness.
It is superb for improving your balance and core strength while working on hand-eye coordination and mobility. I like adding core exercises initially of a workout because I are inclined to wear myself out and never hit them as hard as I should.
You’ll be able to modify this movement by working your arm or leg one by one and switching forwards and backwards from there. To make it more difficult, try it from a pushup position.
The Training Program
To have a workout routine just like Miley Cyrus, I might recommend starting with either Pilates or Ashtanga yoga for roughly 45 minutes to an hour, three to 4 days per week, depending in your skill level and whether you are in a bunch setting.
On the opposite days, I like to recommend combining the exercises above as an AMRAP (as many rounds as possible) and adding a warmup beforehand. As an avid animal lover and dog mom, Miley also likes to spend a whole lot of her free time walking and mountaineering along with her seven pups!
Monday
- 45 minutes to an hour of Pilates
Tuesday
- quarter-hour of low-intensity cardio
- 20 Minute AMRAP
- 20 Battle Ropes
- 10 Spider-Man Pushups
- 10 Glute bridges
- 20 Banded Lunges with Knee Drive
- 10 Burpees
- 10 Bird Dogs
Wednesday
- 45 minutes to an hour of Ashtanga Yoga
Thursday
- 45 minutes to an hour of Pilates
Friday
- quarter-hour of low-intensity cardio
- 20 Minute AMRAP
- 20 Battle Ropes
- 10 Spider-Man Pushups
- 10 Glute bridges
- 20 Banded Lunges with Knee Drive
- 10 Burpees
- 10 Bird Dogs
Saturday
- 45 minutes to an hour of Ashtanga Yoga
Go on a hike with the dogs
Sunday
Take this present day as either a rest day or, if you may have the energy, do that workout.
- quarter-hour of low-intensity cardio
- 20 Minute AMRAP
- 15 Inchworms
- 15 Bicycle Crunches
- 15 Pike Pushups
- 15 Lunge Jumps
- 15 Banded Squats
Miley Cyrus Weight loss program
Miley Cyrus’s journey with nutrition might be just as dynamic as her profession. From 2013 to 2019, she followed a strict vegan food plan. Nevertheless, in 2019, she decided to expand her strict food plan to incorporate fish and omegas as a result of concerns about her brain function. She also decided to not eat anything with gluten or lactose since she has an allergy.
While I agree that everybody should eat more fruits and veggies, it’s value mentioning that a vegan food plan can result in dietary deficiencies unless you understand what you are doing or are working with a physician or nutritionist.¹
While specific meal details may vary, Miley has shared a few of her favorite dishes and meal ideas in interviews and on social media:
Breakfast:
Miley typically starts her days with an easy breakfast: a Pumpkin pie smoothie, a blueberry smoothie, or oatmeal with plant-based milk and fresh fruits.
Lunch:
Later within the day, she eats Kale and white bean salad, avocado toast, or vegetable-based soups. Despite being more pescatarian, she still tries to maintain her intake of animal products to a bare minimum.
Snacks:
Snacks are sometimes very light and barely enough to maintain her going between meals, so fresh fruits, raw vegetables with hummus, or vegan protein bars are frequently good enough.
Dinner:
Miley’s dinners are typically the one meals which have a likelihood of containing meat, with most of them consisting of some sort of grilled fish with roasted vegetables, stir-fried tofu with quinoa, or plant-based pasta dishes.
Miley has mentioned that she began taking a vitamin B12 complement to “fill within the gaps” in her vegan food plan. Nevertheless, nothing recently indicates if she still takes it today.
At any rate, for those who’re vegan or someone attempting to keep animal products to a minimum, try speaking with a dietitian to seek out a food plan plan that suits your needs and fills in all of the dietary gaps. Supplements akin to iron, vitamin D, iodine, and zinc are advisable to vegans to avoid deficiencies.
In the event you’re like Miley and don’t desire to include animal products into your food plan but want to administer your omega-3 levels, consider adding a vegan omega-3 complement to your morning routine.
Outro
As Miley continues to reinvent herself, we are able to take a page from her book. Don’t hesitate to introduce some variety to your workout routine, and keep your mind open to ways which you can improve your food plan!
No matter what you’re thinking that of her, Miley continues to shine within the highlight. Her fitness and nutrition journey reminds us that we want to push boundaries, embrace latest workouts, and never stop evolving. In any case, strength, confidence, and killer abs are only a workout (or more) away!
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