Plus, personal trainers break down the benefits of each exercise.
If you’ve been listening to Miley Cyrus’ latest single non-stop since her fall, same goes. The singer’s new release is a catchy self-love anthem filled with disco beats that have fans speculating about the meaning of her lyrics. The accompanying music video also has viewers wanting to know Cyrus’ workout routine, as she shows off a bunch of exercises in a black bra and lingerie poolside in a standout scene.
First, Cyrus stands with her knees bent while battle ropes are whipped in her hands. “Battle ropes have so many benefits, and they’re a fun way to switch up your cardio routine,” says Julia Stern, a certified functional strength trainer and trainer at Fiture. It’s a “versatile piece of exercise equipment that can hit nearly every muscle group, depending on how you use it,” adds Ana 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 gluteal muscles. The exercise also strengthens your grip, which is important for functional fitness and helps you progress to lifting heavier weights or doing more pull-ups and chin-ups over time. Not to mention, having battle ropes on hand will likely make you feel strong and badass, which is a major theme in Cyrus’ recent “Song of Revenge,” as some people call it.
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In the next clip, the 30-year-old former Disney star does a mix of bear crawls and Spiderman poses with resistance bands around her hips secured to a pole behind her. While they make movement look easy, this difference in pressure is no joke. It involves pulling one knee toward the armpit on the same side while bringing it down in a push-up. This requires your core to work harder to stabilize the body throughout the movement, especially if you take notes from Cyrus and crawl forward between each push-up.
That’s why Stern calls the exercise “an essential combination of core and upper-body strength,” noting, “The resistance band pulls her momentum back here, so she has to work a little bit harder to [perform the] Push up and use the core control to slowly release the pressure. “
Next, she was on the floor for her unique version of the gluteal 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 will maintain a steady hold here, Cyrus adds a little hip swing into the mix (it’s a music video, after all!). However, this hip rotation doesn’t do anything good for your body, according to Victoria.
“Glute bridges are one of the best moves you can do to strengthen your glutes, hamstrings, quads, and even work your core muscles, but you want to keep your hips aligned in tandem throughout the movement,” she explains.
The next shot shows Cyrus standing with a resistance band around her hips again. This time, she does a knee zigzag motion, squeezing the band pulling to bring her right knee up to her chest before bringing it back down into a zigzag position. “This movement can be beneficial for explosiveness, especially for athletes who perform a lot of jumping motions,” says Victoria.
Placing your resistance band attachment point is key here, according to Suzanne Bata, NASM-certified personal trainer. “Because the band is held 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 anchor point of the band, it gets a lot more work in the front body. This move will burn the legs and glutes more than there is no added resistance. And its core works harder than without the band.”
Afterwards, Cyrus does some exercises. She lowers to the floor for a pushup, then jumps up to stand with the resistance band around her hips. Effective and challenging burpees are a staple of boot camp style and HIIT classes because they work the shoulders, chest, abs, quads, inner thighs, glutes and triceps while increasing your heart rate.
“Performing a resistance band burpee can help increase your overall speed and explosiveness,” says Victoria. However, it depends on how far away you are from the anchor point. When you’re close to the anchor point, the resistance band can offer assistance, helping you bounce back, but if you’re farther away, the band can make moving more difficult, since you’ll have to push against more resistance, Victoria explains.
Finally, the singer does a quadruple exercise called the jumping dog, in which she extends her right arm forward and 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, which helps with posture and potentially helps relieve any lower back pain,” Bata says.
“The whole movement will be an arm and leg stretch, like you do in the video, then bring your knee and elbow in and do a slight stretch, then back to the stretch,” Victoria adds.
“This is a great move no matter your fitness level,” says Stern. It builds core strength, stability and mobility, she explains. “I like to include this at the beginning of my workouts to energize my core and prepare my body for weightlifting.”
While it’s unclear if this sequence in her latest music video actually mimics Cyrus’ regular fitness routine, you can certainly add in any of the moves she shows off at her next gym session. All of these moves together [when done properly] It’s a great full-body workout, especially if you’re short on time and want to get a good sweat,” says Stern.
“If you want to get started with moves like these, your first step is to master the basic patterns [such as] Squat and hinge, in addition to working on core activation,” Stern continues. As you get stronger, you can add equipment and challenge yourself. “
Watch the full music video below for inspiration.