Miley Cyrus shared a glimpse into her workout routine in her Flowers” ​​music video

Miley Cyrus shared a glimpse into her workout routine in her Flowers” ​​music video

If you've been listening to Miley Cyrus' latest single "Flowers" non-stop since it was released, same thing. The singer's new release is a catchy self-love anthem filled with disco beats that has fans speculating about the meaning of her lyrics. The accompanying music video also has viewers eager to get acquainted with Cyrus' workout routine, as she demonstrates a handful of exercises in a black bra and matching underwear in a prominent poolside scene.

First, Cyrus stands with her knees bent as she whips battle ropes that she holds in both hands. "Battle ropes have so many benefits and they're a fun way to mix up your cardio routine," says Julia Stern, certified functional strength trainer and instructor at Fiture. It's "a versatile exercise tool that can work virtually any muscle group, depending on how you use it," adds Anna Victoria, NASM-certified trainer and creator of Vitalura Labs.

Battle rope exercises build strength and muscular endurance while working your entire body: arms, shoulders, core, back and glutes. The exercise also strengthens your grip, which is important for functional fitness, and helps you lift heavier weights or do more pull-ups and pull-ups over time. Not to mention, you'll probably feel pretty powerful and badass with battle ropes in hand, a key theme in Cyrus' latest "revenge song," as some people are calling it.

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In the next clip, the 30-year-old former Disney star does a combination of bear crawls and Spiderman push-ups with a resistance band around his hips that is anchored to a pillar behind her. While it makes the move look easy, this pushup variation is no joke. It involves pulling one knee on the same side toward your armpit as you lower yourself into a push-up. This requires your core to work much harder to stabilize the body throughout the movement, especially as you take notes from Cyrus and crawl forward between each push-up.

For this reason, Stern calls the exercise "the ultimate combination of core and upper body strength" and points out that "the resistance band pulls her momentum back here, so she has to work a little harder to [perform the] push up and use core control to slowly release the push-up."

Afterwards, she's on the floor for her own unique version of a glute bridge. Keeping her shoulders and feet on the floor, she lifts her hips and lower back off the floor with her knees bent. While most gym-goers would maintain a static hold here, Cyrus adds a bit of hip sway to the mix (it's a music video, after all!). However, according to Victoria, this hip rotation isn't really beneficial for your body.

"Glute bridges are one of the best moves you can do to strengthen your glutes, hamstrings, quads, and even work your core, but you want to keep both hips stacked next to each other throughout the entire movement," she explains.

The next shot shows Cyrus standing again with a resistance band around her hips. This time, she does a staggered knee strike, pushing against the tension of the band to lift her right knee into her chest before setting it back down in a staggered position. "This movement can be helpful for explosiveness, especially for athletes who do a lot of jumping movements," says Victoria.

Again, according to Susane Pata, a NASM-certified personal trainer, the placement of the resistance band anchor point is crucial. “Because the band is anchored at a low point, it challenges the lower body in a unique way,” she explains. "Because of the position of the body relative to the band's anchor point, she's getting a lot of front-body work. This movement will burn out the legs and glutes more than without the added resistance. Her core is also working harder than it would without the band."

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Then Cyrus does some burpees. She lowers herself to the floor for a push-up, then jumps up to stand with the resistance band around her hips. Effective and challenging, burpees are a staple in bootcamp-style and HIIT classes because they work your shoulders, chest, abs, quads, inner thighs, glutes, and triceps while increasing your heart rate.

“Doing a burpee with a resistance band can improve your overall speed and explosiveness,” says Victoria. “But that depends on how far away you are from the anchor point.” If you are closer to the anchor point, the resistance band can provide support and help you recover, but if you are further away, the band can make movement more difficult because you have to push against greater resistance. explains Victoria.

Lastly, the singer does a quadruped exercise called Bird Dog, where she extends her right arm forward and her left leg back while balancing on her right knee and left palm. The core movement "is a great way to strengthen the muscles around the spine, helps with posture, and may help relieve lower back pain," says Pata.

"The full movement would be a stretch of the arm and legs like she does in the video, and then bring the knees and elbows in and do a slight crunch, then back to the extension," adds Victoria.

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“This is a great move no matter your fitness level,” says Stern. It builds core strength, stability and mobility, she explains. “I love incorporating this into the beginning of my workouts to activate my core and prepare my body for lifting weights.”

While it's unclear whether this sequence in her latest music video actually replicates Cyrus' normal fitness routine, you can certainly incorporate any of the moves she demonstrates into your next workout session. “All of these movements together [when done properly] make for a great full-body workout, especially when you're short on time and want to work up a sweat,” says Stern.

“If you want to get started with movements like this, your first step is to master basic patterns [such as] a squat and a hinge, as well as work on core activation,” Stern continues. “As you get stronger, you can add equipment and challenge yourself.”

Watch the full music video below to get inspired.