Miley Cyrus surprised viewers this past Grammys weekend when she showed off her chiseled figure.
The 31-year-old singer, who won best album of the year, has attracted attention in recent years for her lanky appearance.
The ‘Flowers’ artist reportedly started getting into shape around 2012, shortly before releasing 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 kind 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 she started doing Pilates around 2012, shortly before releasing the controversial hit ‘Wrecking Ball’ (left)
Miley has said she practices Pilates and yoga, although experts believe she’s probably also lifting weights and doing cardio.
Joseph Pilates, a German circus performer and boxer, created this low-impact core-based workout while interned in England during World War I.
It is based on six key fundamental principles: concentration, control, center, flow, precision and breathing.
Originally, the regime was intended for prisoners of war to keep their bodies healthy while imprisoned.
However, it has since morphed into a daily ‘It Girl’ routine and also focuses on the alignment of the spine and the small muscles that support the musculoskeletal system.
Vivian Yu, founder of Gym Near Me in Australia, told DailyMail.com: “Pilates is an incredible full-body workout that targets core strength, flexibility and overall muscle tone.”
“It’s not just about abs, Pilates workouts also target the entire body, exercises that involve pushing, pulling and holding movements that involve the upper body, such as the arms.”
“These movements work the arm muscles to develop strength and a lean appearance.”
In addition to getting chiseled arms, Pilates has been shown to relieve pain and improve flexibility.
TO study 2020, for example, found that people who practiced Pilates for eight weeks had less lower back pain. And a review in the Muscle, Ligament and Tendon Diary discovered that exercise improved spinal posture.
Dr. Thanu Jey, Medical Director and Founder of MediBrace in Canada, told DailyMail.com that Pilates can burn up to 400 calories per session, “making it an effective exercise for general fitness.”
Pilates can also typically be done with little to no equipment, with moves like wall sits, crunches, and leg raises.
However, experts warned that Pilates alone is probably not responsible for Miley’s arms.
“Pilates is not the only method to tone your arms,” said Ms. Yu.
“In addition to that, strength training exercises like dumbbell curls, triceps dips, and push-ups can also be quite effective.”
“These exercises more directly target the arm muscles and, when combined with Pilates, can create a complete workout routine that not only tones your arms but improves overall fitness.”
Dr. Jey estimated that if you combine Pilates and strength training, your muscle mass should increase between two and three pounds in eight weeks.
Combined with cardio like running, this could go faster, although it depends on your body. Proper nutrition and hydration are also key.
Kamille McCollum, pilates expert at BODYBAR Pilates, told DailyMail.com: ‘Results like Miley’s come from consistent practice. Integrating Pilates into your routine 3 or 4 times a week can lead to visible changes in the definition of your arms within a few months.’
“You need consistent exercise, responsible nutrition and patience to get toned arms like Miley’s,” said Ms. Yu.
“It’s all about finding the right combination of habits that work for your body and sticking to them.”