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How to get sculpted arms like Miley Cyrus

Miley Cyrus was celebrated at the 2024 Grammys not just for her music and entertainment talent but her enviable toned arms. Photo source: https://youtu.be/qC2ZieUE30Q?feature=shared
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Do you feel like your arms could do with a serious tune-up but can’t afford a personal trainer or gym fees? We share a celebrity-inspired workout you can carry out at home without the celebrity price tag.

Miley Cyrus’s toned arms stole the show at the recent Grammy Awards, sparking a social media frenzy with #mileycyrusarms trending millions of views. But how did she achieve that sculpted look? Bulk, a nutrition company, has partnered with fitness experts to unveil the workout secrets behind Miley’s impressive arm muscles. Here are 5 exercises you can start doing today:

1. Shave the Head:

This exercise doesn’t involve shaving your head! Instead, sit cross-legged, form a triangle with your hands behind your head, and press them up while straightening your elbows. This engages your upper arms and core for a double whammy.

2. Triceps Dips:

No equipment needed! Sit on the edge of a chair, hands on the edge, and lift your body with straight arms. Slowly lower yourself until your elbows bend, then push back up. This hits your triceps, shoulders, and chest.

3. Arm Circles:

Stand with feet hip-width apart and arms relaxed at your sides. Make small circles with your arms, alternating directions for 30 seconds each. Use dumbbells for added intensity. This targets your biceps, triceps, and shoulders.

4. Hug the Tree:

Stand tall with feet together and hold dumbbells (or clench your fists) by your shoulders. Bring your hands together in front of you, squeezing your shoulder blades, then return to start. This works your biceps, side chest, and shoulders.

5. Spiderman Push-Ups:

Get in a plank position. Bring one hand and opposite foot forward for a mini-push-up, then return to plank and repeat on the other side. This engages your upper body and core.

Tips to get toned arms like Miley Cyrus

  • Consistency is key: Aim for 2-3 sets of 10-15 reps for each exercise, 2-3 times a week.
  • Listen to your body: Start slow and gradually increase intensity as you get stronger.
  • Diet matters: Pair your workouts with a healthy diet for optimal results.
  • Individuality matters: Results vary, and celebrities often have access to resources most people don’t. Focus on your own progress and enjoy the journey!

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See Cyrus carrying out “Spiderman push-ups” from her “Flowers” music video.

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