Jessica Biel Reveals Her Exact Workout After Viral White Dress Moment From ‘The Better Sister'

Yahoo

7 days ago

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There are a lot of reasons people are talking about Amazon Prime's The Better Sister right now: It's got an all-star cast and thrilling twists and turns. Another reason? Jessica Biel's super strong physique.
Jessica is the first to say that her body and strength displayed on the show are not easy to come by. 'That peak shape in that show is not maintainable unless you are living the strictest, most rigid lifestyle with your nutrition and your fitness,' she said in a TikTok. And, as of now, she's actually *not* living that lifestyle, she shared.
But, Biel still works hard in the gym. Just ask her one of her trainers, Ben Bruno, CFSC. 'Some of our friends have texted me that Jess looks great in the show, and that's not by accident,' he said on Instagram. 'Jess works her ass off consistently so stuff like this is kinda the norm for her, but it's anything but normal. She's a total badass in the gym, and she makes all the hard exercises look easy.'
For Biel, it's all about building muscle and staying strong as she ages. 'You gotta build muscle so that's a key part of my particular routine,' she said in the TikTok. Curious about how she's working out right now? Biel dropped her routine, inspired by her 'fitness friend,' Ashley Brown, a nutrition, strength, and Pilates coach. You can follow along below.
How to:
Sit with feet flat on floor in front of couch, workout bench, or stable chair.
Rest shoulder blades directly across the surface.
Lift seat up off floor, walk feet out until planted slightly beyond knees, and add weight (either a dumbbell on each hip or a barbell across hips).
Push through heels and engage glutes to extend hips up until body forms a straight line from shoulders to knees.
Reverse the movement to return to start. That's 1 rep.
Reps/sets: 10 x 4
How Biel does it: While she'd typically use a barbell, Biel opts for two 10 kg (a little over 22 pounds) dumbbells in her video because that's what she has handy.
How to:
Stand with feet hip-width apart. Hold barbell or dumbbells out in front, near thighs.
Keeping back and legs straight, hinge at hips and focus on sending hips and butt back as you lower the barbell/dumbbells toward ground. Make sure weight is in heels.
Maintain position and lower yourself as far as your flexibility allows, ideally with weight(s) landing at least in middle of shins.
Engage glutes, contract hips, and drive back to starting position, locking hips out at top. You should feel a squeeze in your hips and quads as you lock them out. That's 1 rep.
Reps/sets: 10 x 4
How Biel does it: In the video, she uses 10 kg dumbbells.
How to:
Lie on back with feet propped on exercise ball with legs extended. Squeeze glutes up.
Pull hells back towards butt, bending at the knee.
Keep glutes squeezed up. Slowly extend legs back out to straightened position. That's 1 rep.
Repts/sets: 10-12 x 3
How to:
Hold dumbbell or kettlebell high up into chest.
Step right leg forward and out. Lower back leg down until both knees are bent to 90 degrees.
Push off front leg to return to standing.
Step that same leg back, lowering the front leg down until both knees are bent to 90 degrees.
Push off front leg to return to standing. That's 1 rep.
Reps/sets: 6-8 x 3
How to:
Attach cable or resistance band to sturdy object.
Step into band with one foot, band looping under shoe.
Facing post where band is attached, engage right glutes to kick straight right leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. That's 1 rep.
Repeat on other side.
Reps/sets: 10-12 x 2
How Biel does it: She ups the resistance for her second set for progressive overload.
How to:
Lie faceup on floor with arms and legs in air, knees bent 90 degrees, and holding a kettlebell.
Maintaining contact between low back and floor, brace core, then slowly and simultaneously lower right leg until heel nearly touches floor and left arm until hand nearly touches floor overhead.
Pause, then return to start and repeat on opposite side. That's 1 rep.
Reps/sets: 12 x 2$11.76 at amazon.com$152.00 at amazon.com$55.00 at athleta.gap.com
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