Miley Cyrus stunned viewers at the Grammy’s last weekend when she showed off her chisled figure.
The 31-year-old singer, who won the award for best record of the year, has gained 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 for her physique, a 100-year-old collection of full-body exercises that works to build strength and increase muscle stability.
Now, DailyMail.com has spoken to experts who have revealed what kinds of moves Miley could have done to bulk up her arms, which could be achieved in just a few weeks.
Miley Cyrus, 31, has said that she started doing pilates around 2012, shortly before releasing the controversial hit ‘Wrecking Ball’ (left)
Miley has said that she practices pilates and yoga, though experts believe that she is likely lifting weights and doing cardio as well
Joseph Pilates, a German circus performer and boxer, created the core-based, low-impact workout while interned in England during the First World War.
It is based on six key foundation principles: concentration, control, center, flow, precision, and breathing.
The regime was originally meant for prisoners of war to maintain healthy bodies while incarcerated.
However, it’s since transformed into an everyday ‘It Girl’ routine – and it’s also focused on spinal alignment and the tiny muscles that support your musculoskeletal system.
Vivian Yu, Founder of Gym Near Me in Australia, told DailyMail.com: ‘Pilates is an amazing workout for the entire body targeting core strength, flexibility, and overall muscle tone.’
‘It’s not just about a six-pack, Pilates workouts target the entire body as well, exercises involving pushing, pulling, and holding movements engaging the upper body part such as arms.’
‘These movements work the muscles in the arm to build strength and a trimmed appearance.’
In addition to getting chiseled arms, pilates has been shown to relieve pain and improve flexibility.
A 2020 study, for example, found that people who did pilates for eight weeks had less lower back pain. And a review in the Muscle, Ligaments, and Tendons Journal found that the exercise improved spinal posture.
Dr Thanu Jey, medical director and founder at MediBrace in Canada, told DailyMail.com that pilates can burn up to 400 calories per session, ‘making it an effective workout for overall fitness.’
Pilates can usually be done with little to no equipment as well, with moves like wall sits, crunches, and leg raises.
However, experts cautioned that pilates alone is probably not responsible for Miley’s arms.
‘Pilates is not the sole approach for toning the arms,’ Ms Yu said.
‘In addition to that, strength training exercises like dumbbell curls, tricep dips, and push-ups can be quite effective as well.’
‘These exercises target the arm muscles more directly, and when combined with Pilates, can create a well-rounded workout routine that not only tones the arms but enhances 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 like running, this could go faster, though it depends on your body. Proper nutrition and hydration are also key.
Kamille McCollum, a pilates expert at BODYBAR Pilates, told DailyMail.com: ‘Results like Miley’s come from consistent practice. Integrating 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, responsible nutrition, and patience to acquire your toned arms like Miley’s,’ Ms Yu said.
‘Everything is about finding the right mix of habits that would work for your body and sticking to it.’
