Move like Miley: this is how you do the workout from the clip that everyone is talking about - voila! health

2023-01-26T05:57:21.955Z

Flowers, Miley Cyrus' new hit, is a self-love anthem that, quite surprisingly, can also inspire you to do a fitness workout that you can do alone and anywhere. This is how you do it

In the video: Miley's segment from Walla ticking (Walla system!)

Miley Cyrus' latest song, Flowers, honestly earned the huge buzz it generated, mostly because of all the creative jabs and not-so-hidden messages to ex Liam Hemsworth, who had a high-profile affair behind the singer's back.

Pretty quickly, the song also became an anthem for bachelors and bachelorettes who are fine with being alone and want to take care of themselves without waiting for someone else to do it for them.

So it's true that the self-love that Miley models in the clip is expressed in swimming in a private pool and dancing in minimal clothing in an eye-popping mansion, but if you delve into it, you will also be able to recognize some pretty effective fitness exercises that you should adopt.

1. Waves exercise with a power rope (Battle Ropes Unilateral Waves)

In the second stanza of the song, after Miley finishes swimming in an enviable pool, she frees herself to raise her heart rate and enter the zone.

At this point, you can see her pick up two ropes and move them in a wavy motion.

This is a well-known exercise in the world of Crossfit and it allows you to strengthen the muscles of the arms, core and legs.

To do it right, you'll first need to get Battle Ropes, squat, hold one rope in each hand and swing them up and down for as long as you can.

2. Crawling Push-Ups

This exercise is a little more complex and interesting.

He will first require you to equip yourself with a resistance band that is tied to a pole and holds your upper body.

The exercise begins in what is known in the army as "position two", with the body resting on the palms of the hands and the tips of the toes.

In this exercise, you advance by crawling, when at the beginning, the right leg is raised in the air and the knee approaches the right elbow.

Then do the same with the left leg, lower the body to one "squat" and then go back in the same way.

Inspirational woman.

Miley Cyrus works out in the clip (Photo: Giphy)

3. Pelvic lifts (Glute Bridge)

If the first exercises seemed too complicated to you, or you don't feel like buying rubber bands and ropes to train like Miley, here is a slightly simpler exercise.

This exercise is started lying down and slowly raising the pelvis until the body reaches the "bridge" position.

Then lower the pelvis back to the floor and raise it back as many times as you can.

And if you really want to be like Miley, you can also incorporate rotational movements of the pelvis and sing to yourself while doing so.

4. Lifting legs while standing (Back Step Crunch)

It's an excellent exercise for strengthening the abdominal muscles and other core muscles, and for it you won't need anything except motivation.

The exercise is performed while standing and swinging the leg so that the knee touches the shoulder, then do exactly the same with the other knee.

In the clip, Miley is seen doing it for a second and a half, but in real life, a few sets of eight to ten repetitions will really achieve the desired effect.

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5. "Burpees"

If you served in the army, this exercise name may have brought up traumatic experiences from scary punishments, but overall it is an Israeli and less sexy name for a famous and trendy exercise that also appears in the music video.

It begins in "position two", with the palms of the hands and feet holding the body in the air in a balanced position and then jump to a standing position and swing the arms to the sides of the body.

Ten repetitions of this exercise will be enough to raise the heart rate and pump blood to the muscles.

6. The "balanced table" exercise

So after playing with ropes, rubber bands and body weight, Miley finished the sporty part of the clip with an exercise from the world of yoga.

This is an exercise that helps stretch the spine and strengthen the back and core muscles.

It begins with the body in a balanced position and resting on the knees and palms - and then stretch the right hand forward and pull back the left hand.

Then do exactly the same thing with the opposite limbs and repeat it as many times as possible.

And here are some more successful workouts:

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And if you survived all these exercises (and even if you didn't), it wouldn't hurt to take a little more inspiration from the clip and dance to the sounds of a song that does that to you, even if you're not blessed with Miley's vocal abilities or the best trainers and choreographers in the world.

Maybe it won't turn into a viral clip that everyone will be talking about, but it might be exactly what you need right now to give a small and significant boost to your love for yourself.