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.

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.

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.

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.

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.

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.

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

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