Miley Cyrus’s “Flowers” Workout Deserves Its Own Award — Here’s the Routine

Miley Cyrus‘s “Flowers” is the gift that keeps on giving. On Feb. 4, the singer won her first Grammy for the chart-topping song and celebrated with what can only be described as an iconically joyous performance. Among all the praise for her energy and attitude during her live performance (at one point she ribbed the crowd, saying “Why are y’all acting like y’all don’t know this song?”), people are also asking for the always-fit Cyrus’s wellness routine. And it’s not the first time “Flowers” has inspired questions about the singer’s fitness plan. TikTokers have been asking for her fitness routine since the “Flowers” music video first dropped.

Fortunately, Cyrus gives us a glimpse of it right in the “Flowers” video itself — and if you ask us, the workout is worthy of its own award. While she’s singing about the empowering realization that it’s easier to love yourself well than to expect someone else to, she’s banging out quite the poolside sweat session. She disguises some rigorous exercises as dance moves (it works) and gives us a pretty good taste of what she gets up to in the gym. Oh, and a detail that makes the moves even more iconic: some TikTokers are convinced that it’s actually her ex, Liam Hemsworth’s workout — and the fact that Cyrus is breezing through it is a dig at the actor.

Whether the workout is truly Cyrus’s, Hemsworth’s, or something else altogether, one thing’s for sure: It looks hard as hell. . . and we want to try it.

After a quick swim, Cyrus powers through a series of six moves using her bodyweight, a pair of thin battle ropes, and some sort of resistance band setup. “This workout comprises multi-joint, full-body movements covering multiple bases: you will focus on your strength, get in some cardio, and enhance your core stabilization,” says Andrew Slane, a sports conditioning specialist and instructor at Fiture.

Want to give Cyrus’s (Hemsworth’s?!) workout routine from “Flowers” a try yourself. We have all the details you need, including modifications if you don’t have any equipment or want to make it low-impact. A word of warning, though: Cyrus is basically a pro at singing while sweating, and she makes it look way easier than it actually is. Try it if you dare, and don’t be afraid to modify.

Miley Cyrus’s Workout Routine From “Flowers”

Equipment needed: battle ropes or a long resistance band with handles, anchored to the floor

Directions: After a quick warmup, complete each of the exercises below for 30 seconds with a 10-second rest in between moves. Repeat two or three times total. Cool down with this 10-minute stretching routine.

Battle Rope Alternating Wave

If you don’t have either battle ropes or a resistance band, go ahead do the same alternating waves movement without the ropes like this TikToker demos — you’ll still feel it in your biceps.

• Holding a battle rope (or opposite ends of a resistance band) in each hand, stand with your feet hip-width apart, knees bent, and core engaged. You should be far enough away that the battle ropes are stretched all the way out without much slack, or the resistance band is taut.
• Maintaining that athletic position, alternate lifting each arm up about six inches and then lower it back down so that you create waves with each rope.

Crawl to Spiderman Push Up

This move is a strength challenge for the upper body and core, Slane says. Cyrus does this move using an anchored resistance band, but you can get all the benefits of doing it with just your bodyweight. It’s a tough move, so modify by removing the push-up if needed.

• Start in a high plank position.
• Step your right hand and left foot forward about six inches, so your arms and legs are staggered and your left knee is outside of your left hip. Do a push-up.
• Step your right hand and left foot back to plank.
• Repeat on the opposite side, stepping the left hand and right foot forward.

Glute Bridge

Cyrus does these while gyrating her hips, but you can stick to the classic version of a glute bridge, or up the ante by elevating your heels. (Though if you want to get funky with it, by all means.) The glute bridges “isolate strength and are a great way to work your posterior chain,” says Slane.

• Lie face-up on the floor with your knees bent and feet flat on the floor.
• Push into your feet to lift your hips off the ground, pausing when your body forms a straight line from knees to shoulders.
• Lower your hips to hover just off the floor. That’s one rep.

Lunge to Knee Drive

Cyrus does this lunge to knee drive move using an anchored resistance band, but it’s just as powerful with your bodyweight only. The move is a combination of cardio mixed with lower body strength.

• Start standing with your feet hip-width apart.
• Step your right foot back into a reverse lunge, lowering until your front thigh is parallel to the floor (or as low as is comfortable for you).
• Press off the right foot to balance on your left leg, driving your right knee up to your chest.
• To make it harder, hop a few inches off the floor on your standing leg when you do the knee drive, taking care to land softly with your standing knee bent.
• Repeat this move on one leg for 30 seconds, then rest for 10 seconds. Then repeat on the opposite side.

Beast Burpee

Make burpees even harder (yes, it’s possible) by lurching forward onto your hands instead of jumping your feet backward into a plank.

• Start standing with your feet hip-width apart.
• Bend your knees to lower into a squat, then plant your hands on the floor to come into a bear plank position, with knees bent but hovering off the floor. Immediately lower into a push-up.
• Press back up to a bear plank and push off your hands to stand, then jump off the floor, extending your arms by your sides.
• Land softly and immediately begin the next rep.

Bird-Dog

Bird-Dog is a simple yoga move that’s great for building core strength and stability.

• Start on all fours in a tabletop position. Find a neutral spine with your neck long, back flat, and core engaged.
• Extend your right arm forward at shoulder height while simultaneously extending your left leg back at hip height, knee pointed down. Try not to let your back arch or hips rotate. Hold for one breath.
• Slowly return to the starting position, then repeat on the opposite side.