Miley Cyrus wowed viewers at the Grammy Awards last weekend as she showed off her chiseled figure.
The 31-year-old singer, who won the Record of the Year award, has been attracting attention in recent years for her ripped appearance.
The “Flowers” artist reportedly started her fitness journey around 2012, just before releasing her controversial hit “Wrecking Ball.”
Miley says Pilates has improved her physique. This is a 100-year-old collection of full-body exercises that help build strength and improve muscle stability.
DailyMail.com spoke to an expert to find out what moves Miley should do to thicken her arms, and how it could be achieved in just a few weeks.
Miley Cyrus, 31, said she started doing Pilates around 2012, just before releasing her controversial hit song “Wrecking Ball” (left)
Miley has said she practices Pilates and yoga, but experts think it’s likely she also does weight training and cardio.
Joseph Pilates, a German circus performer and boxer, developed a low-impact core-based workout while interning in England during World War I.
It is based on six important foundational principles: focus, control, center, flow, precision, and breathing.
This system was originally intended to help prisoners of war maintain good health while incarcerated.
But since then, it’s turned into a daily “It Girl” routine. It also focuses on spinal alignment and the small muscles that support the musculoskeletal system.
Vivian Yu, founder of Australia’s Gym Near Me, told DailyMail.com: “Pilates is a great whole-body workout that targets core strength, flexibility and overall muscle tone. ” he said.
“It’s not just about getting a six-pack. Pilates workouts also target your entire body, with exercises that involve pushing, pulling, and holding movements that move your arms and upper body.”
“These movements work the muscles in your arms and build strength and a toned look.”
Pilates has been proven to not only help you get chiseled arms, but also reduce pain and improve flexibility.
a 2020 surveyFor example, researchers found that people who practiced Pilates for eight weeks had less back pain. and, Muscles, Ligaments and Tendons Journal This exercise has been found to improve spinal posture.
Dr. Tanu Jay, Medical Director and Founder Medi Breath In Canada, Pilates can burn up to 400 calories in a single session, “making it an effective workout for overall fitness,” she told DailyMail.com.
Pilates typically involves movements such as wall sit, crunches, and leg raises, and can be performed with little or no equipment.
However, experts warned that Pilates may not be the only cause of Miley’s arm problems.
“Pilates isn’t the only way to tone your arms,” Yu says.
“Plus, strength exercises like dumbbell curls, tricep dips, and push-ups are also very effective.”
“These exercises target the arm muscles more directly, and when combined with Pilates, you can create a well-rounded workout routine that not only tones your arms but also improves your overall strength. ”
Dr. Jay estimates that when you combine Pilates with strength training, you should gain about 2 to 3 pounds of muscle mass within 8 weeks.
If you combine it with aerobic exercise like running, you may go faster, depending on your body. Proper nutrition and hydration are also important.
“Results like Miley’s come from consistent practice,” Pilates expert Camille McCallum of BODYBAR Pilates told DailyMail.com. Incorporate Pilates into his routine 3-4 times a week and you’ll likely see visible changes in arm definition within a few months. ”
“Achieving toned arms like Miley’s requires consistent exercise, responsible nutrition, and patience,” Yu says.
“It’s all about finding the right combination of habits that work for your body and sticking with them.”
