The phenomenal physique of Miley Cyrus — especially her sculpted and defined arms, which she showcased at the 2024 Grammy Awards — has ignited a major fitness trend. Thousands of women have flocked to gyms aiming to tone their shoulder, arm, and back muscles. Social media is also fueling this fervor, with videos under the hashtag #mileycyrusarms amassing millions of views daily. The fashion industry has swiftly responded to this demand, offering a variety of cutout outfits, halter tops, and backless dresses. It’s important to note that Cyrus’s sculpted physique isn’t just the result of classic bicep curls with heavy dumbbells; it’s the product of years of highly disciplined combination of three disciplines. Let’s explore how to achieve defined arms.
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Daily Intense Pilates
Miley has been practicing Pilates since 2013, engaging in it almost every day (sometimes combining mat work with the classic reformer machine). How this benefits the arms: by working with your own body weight, the resistance of reformer springs, or holding static plank positions, you keep your arms under constant tension. This engages the small stabilizer muscles, which results in the effect of “elongated,” slender, yet strong arms without excessive bulk.
Athletic Ashtanga Yoga
The singer has practiced Ashtanga yoga for years, dedicating up to two hours a day to it. This is a dynamic, powerful, and very demanding style of yoga. Endless transitions through Chaturanga (a low plank resembling a push-up) and prolonged arm balances create immense strain on the deltoid muscles (shoulders) and triceps.
Functional Cardio Intensity and Vocals
Miley is known for her exceptionally hardcore approach to stage endurance training: she runs or walks on a treadmill at a steep incline while singing her repertoire aloud. In preparation for shows, she also incorporates work with battle ropes and resistance bands, which instantly activates the shoulder girdle.
How to Replicate This at Home
Fitness trainers, analyzing her physique, agree that achieving similar definition requires a regimen focused on endurance and tone. At home, the following set of exercises can help you achieve comparable results:
— Close-grip push-ups (or Chaturanga), which target the triceps, anterior deltoids, and core.
— Chair dips, which tone the back of the arms (triceps).
— Dynamic plank (from elbows to palms), engaging the shoulders and stabilizing the entire body.
— “Swimmer” exercise on your stomach. This engages the posterior deltoids and upper back.