Fitness

If there’s one surefire way to get over a breakup, do as Miley Cyrus does and buy yourself flowers, take yourself dancing, and sweat it out—all the while looking glam and sexy. ICYMI, I’m referring to Miley Cyrus’ latest single and music video “Flowers.” With over 100 million views of #flowersmileycyrus on TikTok, her viral video shows her cutting a rug (in what’s believed to be Liam Hemsworth’s suit BTW), not to mention gives us a taste of her steamy, must-try fitness routine (those spider push-ups are no joke). Ahead, Julia Stern, a certified functional strength coach (CFSC) and instructor at Fiture, breaks down Miley’s key workout moves and the benefits of each. Plus, a no-equipment-necessary, Miley Cyrus-inspired workout you’re also going to want to try. 

@newyearnewmiley
less of a request, more of a demand
♬ Flowers – Miley Cyrus

A breakdown of Miley’s workout in “Flowers” 
If you searched for “Miley Cyrus workout routine” immediately after “Flowers” dropped, you’re not alone. Leave it to Miley to make burpees look enticing (the black lingerie set doesn’t hurt). “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,” explained Andrew Slane, a sports conditioning specialist and instructor at Fiture. Stern agreed: “All of [her] moves together make a great full-body workout, especially if you’re short on time and want to get a good sweat in,” Stern expressed. “Most importantly, it’s fun and challenging, so you’re likely to come back to it!”
Eager to get started? Same. “If you want to get started with moves like this, your first step is to master basic patterns like a squat and hinge, as well as work on core activation,” Stern said. “As you get stronger, you can add in equipment and challenge yourself.” Read on for all the details of Miley’s six signature moves, according to Stern. Grab your battle ropes, a long resistance band, and a spicy ‘fit for good measure, and give them a go!

Battle ropes
Miley starts her intense sweat sesh with some alternating, heart-pumping battle ropes (hello, abs). Hot tip: Keep your knees bent as you pump each arm one after another à la Miley. The best part? Chances are you’ll feel like a total badass a few seconds in. “Battle ropes have so many benefits, and they’re a fun way to switch up your cardio routine. Similar to running and biking, battle ropes will also increase your heart rate and can be used for high-intensity intervals. Ropes also build strength–you’ll feel it right away in your shoulders, and your core has to be activated so you can move the ropes quickly. There’s a ton [of variations] to play with: Single-arm, double-arm, circles, and twists are all possible with ropes of different weight that can increase as you get stronger.”

Spider push-ups
Miley kicks it up a notch with her second exercise: a combo bear-crawl-spider-push-up, with a resistance band no less. If that sounds too hardcore, simply start with spider push-ups—they’re hard AF in their own right. Drive one knee towards the armpit on the same side as you go down for your push-up, then bring it back to a plank. “Spider push-ups are the ultimate combo of core and upper body strength. This will work your chest, triceps, and obliques. The resistance band pulls her momentum backward here, so she has to work a bit harder to [execute the] push-up and use core control to release the push-up slowly.”

Glute bridges
Hot take: The hip swivel Miley adds to her glute bridges is definitely not necessary, but if it makes you feel sexier, why not? If you’re sticking with good ol’ bridges, just make sure your hips are even as you hold them up, and squeeze that booty. “Glute bridges work your glutes, hamstrings, and core. Adding a weight or pausing at the top here can make it more challenging. Strong glutes protect your lower back, making it easier to climb stairs, sit down in a chair, and lift heavy boxes.”

Burpees
And now for the total-body move everybody loves to hate. That said, anyone else get the sudden urge to see how many you can do consecutively? “Burpees are so important! They get your heart rate up, but they also help you practice pushing yourself up off of the floor. A resistance band actually modifies this exercise because you don’t have to support your full body weight on the way up. It’s a great place to start if you’re newer to the move.”

Banded lunge to knee drive
Don’t stop now. You’ll for sure feel the burn with this move, which consists of lower body strength mixed in with cardio. Expect to activate your core, glutes, and hamstrings while getting your heart rate up. Word to the wise: Don’t be fooled by how easy Miley makes them look. “The lunge to knee drive is a move that will work your lower body as well as your core. Because this requires so much stability, your core needs to be activated so you can maintain balance. When you step back into a lunge, focus on driving your front heel into the floor. Then, slowly lift your knee towards your chest without falling over. In the beginning, you can modify this move by dropping your foot between each rep. If you want more of a challenge, see if you can do them in a row without stopping in between.”

Bird dog
Slowing things down for the end of her workout (phew!), Miley simultaneously extends her right arm and left leg out for the bird dog exercise. “The quadruped move is a great move regardless of your fitness level. It works on core strength stability and balance while also increasing mobility. I love to include this one at the beginning of my workouts to activate my core and prep my body to lift weights. You can modify this one by just working your arm or your leg one at a time and alternating from there.”

Don’t have equipment? Here’s a Miley-inspired workout for you
No equipment on hand? All you need is your own bodyweight for this “Flowers”-inspired workout courtesy of Fiture. 

Mountain climbers: 3 sets of 16 reps
Hip raises (to make it more challenging, place a dumbbell on hips): 3 sets of 16 reps
Spiderman push-ups: 3 sets of 12 reps
Lunge with knee drive hop: 4 sets of 10 reps total (2 sets per side)
Bird dog: 3 sets of 12 reps (alternating sides), holding for 3-5 seconds at a time

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Ever noticed how babies and four-legged furry friends instinctually crawl, climb, and jump their way around? They don’t need a trainer, routine, or Youtube video to tell them how to move–they just do. It turns out we can learn a thing or two from the way they work their muscles, and fitness trends are taking notice. According to the Pinterest Predicts 2023 report, primal movement–or moving our bodies in the manner they were built to–is the fitness trend of the year. Known as primal movement or primal fitness, the back-to-basics approach to getting your heart pumping focuses on movement patterns we’ve naturally been doing for hundreds of thousands of years.
The end goal? To feel your best and improve strength, cardiovascular health, and endurance in the way your body was actually meant to. With WFH life staying put (looking at you, tech neck) and diet culture (and the draining fitness fads that come with it) finally making its exit, it’s no wonder we’re following our instincts and going back to what naturally feels good, making the expert what it should’ve been all along: our own bodies. Read on to learn the ins and outs of primal movement and how to get in on the workout.
 

In this article

 
What is primal movement?
Forget fancy workouts with complicated exercises that you’d never do in everyday life. Primal movement encourages moving away from the sedentary life we’ve become accustomed to by practicing fundamental movements the way our ancestors did to improve our physical function. “Primal movements are the foundation for any movement that occurs in the body and are essential to building and maintaining, a strong, resilient, and pain-free body,” explained Hollis Tuttle, a lululemon studio trainer, lululemon ambassador, and marathoner.
“Primal movement is how we bend, rotate, push, pull, and walk in the most intuitive way,” conveyed Thea Hughes, a strength training coach and Founder of Max Effort Training. “They are the movements that we practice daily, subconsciously. When translated to exercise, primal movement patterns become a pull, push, squat, lunge, hinge, rotation, and walking. Each incorporating a need for stability, adequate mobility to move through the range of motion with ease, and strength.” 
In other words, the workout method is no new concept. It’s the OG way we were designed to move. “The human body is wired to move in basic patterns,” said Dr. Richard Joseph, a certified personal trainer and Chief Medical Officer at Restore Hyper Wellness. “We’re born to do these movements naturally. We see kids do them with ease, but as we age they can become more difficult to do. These movement patterns can become restrictive in certain ways over time, and if they aren’t done properly, there’s a higher risk of injury.”
 
What are the benefits?
Don’t let the simplicity of primal movement fool you: It targets your full body, while helping your body run more smoothly, akin to your car after getting a tune-up. The workout directly translates to activities outside the gym, giving you a leg up in better and more easily performing everyday actions you don’t think twice about: sitting, walking up and down stairs, lifting an object off the floor, or pushing open a door. “Primal movements are particularly great at improving mobility, strength, coordination, and movement patterns,”described Louis Chandler, an Alo Moves instructor and Alo Wellness Club Head Trainer. “They’re able to do all these things simultaneously, creating a deep mind-body connection.” 
But it doesn’t stop there. By mimicking how your body moves IRL and training muscles to efficiently work together in your workouts, you increase your awareness of how your body moves, teaching you how to move safely and purposefully. “There’s a decreased chance of injury with proper primal movement,” Dr. Joseph expressed. “You’ll also see an improvement in your exercises, workouts, and what your body can withstand when training. Therefore, increasing your strength overall.” 

How do you practice it?

As with starting any new wellness trend, talk with your doctor if you’re unsure primal movement is safe for you, and start slow. “The best way to start practicing primal movement is to improve the mechanics and ease of getting up and down from the floor or low positions,” Hughes spelled out. “Starting with squats. Squats turn into lunges, into walking lunges. Then, try inchworms that walk out into a long plank, push up, walk back in and roll up, or any exercises that move you through rotation, flexion, stabilization. Most importantly, have fun.” 

The best part about working out the primal way? You don’t have to hit the pavement or go all-out in HIIT classes on the reg. There’s no shortage of modalities to carry primal movement out: Take your pick from a shorter, more intense strength training sesh to a 3-hour long hike. Tuttle provided examples of functional movement exercises based on the seven movement patterns the body is meant to do. Add a variety of exercises from each movement pattern into your routine to reap the benefits of primal movement.
Squat: bodyweight squat, kettlebell goblet squat, dumbbell front squat, barbell back squat
Lunge: forward lunge, reverse lunge, lateral lunge, step up (bodyweight or with load)
Push (vertical and horizontal): dumbbell strict press (vertical), push-up (horizontal)
Pull (vertical and horizontal): pull-up (vertical), kettlebell gorilla row (horizontal)
Twist (rotational and anti-rotational): medicine ball throws (rotational when standing sideways to the wall), plank with alternating shoulder taps (anti-rotational)
Hinge (also referred to as bending): barbell deadlift, kettlebell single-leg Romanian deadlift
Gait (also referred to as locomotion): walking, hiking, or running More