When Miley Cyrus stepped out at the 2024 Grammys in that gold Maison Margiela safety-pin dress, the internet basically stopped. People weren't just talking about the hair or the win; they were obsessed with her physique. Specifically, those arms. They looked like they were carved out of marble by someone who really, really knew their way around a chisel.
The conversation around the Miley Cyrus body usually goes one of two ways. Half the people think she just woke up like that because of "good genes," and the other half thinks she lives on a treadmill for four hours a day. Honestly? Neither of those is really the truth.
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Miley's transformation isn't some overnight Hollywood magic trick. It's actually the result of over a decade of pretty intense, specific movement that she’s actually stuck with. We’re talking about a level of discipline that most of us (myself included) usually lose by the third week of January.
The Secret Isn't the Gym—It’s the Reformer
If you’re looking for Miley at a Equinox lifting heavy power racks, you’re probably going to be waiting a long time. She isn't really a "gym bro" in the traditional sense. Since about 2013, her absolute go-to has been Pilates. And not just the occasional mat class at the local community center.
She’s a total devotee of the Pilates reformer. For those who haven't tried it, a reformer is basically a bed-like frame with a sliding carriage and springs for resistance. It looks like a medieval torture device, but for building lean muscle, it’s basically the gold standard. Her former instructor, Mari Winsor, used to talk about how Miley would do 30 minutes a day, every single day.
Why does it work so well for her?
- Core stability: It hits those deep abdominal muscles that traditional crunches just ignore.
- Length and strength: Instead of bulk, it creates that "long" muscle look that people associate with dancers.
- Eccentric contraction: This is the fancy way of saying your muscles are working while they’re lengthening, which is why her muscle definition is so sharp.
She even has a full studio built into her home. That kind of accessibility removes the "I don't have time to drive to the gym" excuse that usually kills a routine.
Singing on a Treadmill (Literally)
There’s a video that went viral a while back of Miley running on a treadmill while belt-singing a song. Most people thought it was a stunt. It wasn’t.
Performing a two-hour set while dancing and running across a massive stage requires the kind of cardiovascular endurance that would make a marathon runner sweat. She trains for her tours like an elite athlete. Her philosophy is "practice how you perform," which is why she’s known to do her cardio workouts while wearing heels.
Think about that for a second. Running, jumping, and doing high-intensity interval training (HIIT) in four-inch stilettos. It’s not just about looking good in the shoes; it’s about strengthening her ankles and core so she doesn't wipe out in front of 20,000 people.
The Ashtanga Addiction
Beyond the reformer, Miley is a long-time practitioner of Ashtanga yoga. If you think yoga is just "stretching," you haven't tried Ashtanga. It’s an athletic, structured style that focuses on a specific sequence of poses linked with breath.
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It’s physically demanding. It builds a different kind of strength—functional strength—that helps with her flexibility and mental focus. She’s been doing this for years, and it shows in her posture.
The Diet Pivot: Why She Quit Being Vegan
This is where things get controversial. For years, Miley was the poster child for the vegan lifestyle. She was dedicated. She had the tattoos to prove it. But a few years ago, she made a major change that upset a lot of her fanbase: she started eating fish again.
On the Joe Rogan Experience, she got really honest about it. She said her "brain wasn't functioning properly." She was experiencing intense brain fog and joint pain that she just couldn't shake, no matter how many avocados she ate.
Now, she identifies more as a pescatarian.
She reintroduced wild-caught fish and plant-based fats like omegas to her diet, and she claims the difference was almost immediate. Her current eating habits are a bit more flexible, though she still avoids dairy and gluten where she can. She’s big on "Southern cooking" roots too—her godmother is Dolly Parton, after one—but she balances those comfort meals with green smoothies and huge kale salads.
It’s a reminder that even "perfect" diets don't work for every body. She listened to what her system was telling her rather than sticking to a label for the sake of an image.
Beyond the Physical: The Sobriety Factor
You can't talk about the Miley Cyrus body without talking about her lifestyle shift. In 2020, she went completely sober. No alcohol, no weed, nothing.
Alcohol is literally a "fitness killer." It causes inflammation, messes with your sleep (which is when your muscles actually recover), and adds empty calories that don't do anything for your energy levels. By cutting it out, Miley reduced the puffiness and "bloat" that often comes with a high-stress, high-party lifestyle.
Her skin cleared up, her muscle definition became more apparent, and her energy levels stabilized. She’s called her sobriety her "north star," and honestly, it’s probably the biggest factor in why she looks so much more "dialed in" lately.
Addressing the Rumors
Of course, when a celebrity looks this good, the "did she or didn't she" plastic surgery rumors start flying. People have speculated about everything from buccal fat removal to breast reductions or "six-pack surgery."
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While she hasn't confirmed major surgical procedures, she did have a very public "glow up" regarding her dental work. In late 2025, fans noticed her veneers looked different—slimmer and more natural than the "Hollywood white" ones she had before.
As for the body? Most experts point to the fact that she has been a professional performer since she was 12. She has "muscle memory" that most people don't. When you combine decades of dance training with a sober lifestyle and daily Pilates, you don't really need a surgeon to get results.
Actionable Takeaways for Your Own Routine
If you want to take a page out of the Miley playbook, you don't need a home Pilates studio or a world tour. You can actually start with a few basic principles that she uses.
- Prioritize Core Stability: Switch one of your standard gym days for a Pilates-style workout. Focus on slow, controlled movements. If you can't get to a reformer, look for "Advanced Mat Pilates" videos that focus on the "hundreds" and leg circles.
- Master Your Breath: Whether you’re running or doing yoga, focus on diaphragmatic breathing. It’s what Miley uses to stay calm on stage and keep her muscles oxygenated during high-intensity sets.
- Audit Your Nutrition: If you feel "foggy" or tired all the time, your diet might be the culprit. Don't be afraid to experiment with adding healthy fats (like Salmon or Walnuts) if your current plan is leaving you depleted.
- Practice Like You Perform: If you have a big event or a high-pressure day coming up, train in the environment you'll be in. It builds "functional confidence."
- Clean Up the Lifestyle: You don't have to go 100% sober if that's not your path, but reducing alcohol for even 30 days can drastically change your muscle definition and inflammation levels.
Miley’s current look is a testament to the fact that consistency over a decade beats intensity for a month every single time. It's about finding a "flow" that works for your specific biology, rather than forcing a trend that makes you feel like garbage.