The Better Sister is the gripping whodunnit series that\u2019s got everybody talking right now \u2013 but not just on account of its captivating storyline. Viewers are frankly obsessed with actor Jessica Biel\u2019s physique, and have taken to social media to plead for her top training tips. <\/p>\n
\u2018Ok, but can we talk about you in that white dress?!? Drop the workout routine,\u2019 one follower requested on TikTok, while others rushed to compliment her strength: \u2018I watched The Better Sister just admiring your shoulders and back muscles,\u2019 another wrote.<\/p>\n
The star, who plays Chloe Taylor, one half of the sister duo in the show, responded by sharing a workout from her training plan to TikTok. But she\u2019s the first to acknowledge that her routine isn\u2019t sustainable year-round.<\/p>\n
\u2018Everyone is telling me that people are really enjoying The Better Sister, which is amazing, and also talking about the white dress and how do we stay strong as we get older<\/a>, specifically as women, and how do we keep our backs strong<\/a>,\u2019 she says in the video. \u2018I just felt like I wanted to share that that peak shape in that show is not maintainable unless you are living the strictest, most rigid lifestyle with your nutrition<\/a> and with your fitness<\/a>, which I cannot do.\u2019 <\/p>\n Biel\u2019s long-time trainer, Ben Bruno, shared a similar sentiment on Instagram<\/a> recently, reiterating that the actor\u2019s training plan rightly isn\u2019t for everyone. \u2018Some of our friends have texted me that Jess looks great in the show, and that\u2019s not by accident,\u2019 he said. \u2018Jess works her ass off consistently so stuff like this is kinda the norm for her, but it\u2019s anything but normal. She\u2019s a total badass in the gym, and she makes all the hard exercises look easy.\u2019 <\/p>\n While we\u2019re all for working towards improved strength<\/a> and muscle mass<\/a>, it\u2019s important to remember that attempting to replicate someone else\u2019s physique is a lost cause, since our genetic makeup largely informs how our bodies look. That said, if the show has inspired you to introduce more resistance training into your rota, you may want to try her lower-body strength workout. \u2018You\u2019ve got to build muscle, so that’s a key part of my particular routine. And a ton of flexibility,\u2019 she says. She\u2019s not wrong: building and maintaining muscle mass can improve bone density and reduce your risk of osteoporosis, among many other benefits that can improve your quality of life as you age. <\/p>\n \u2018I\u2019m currently back on my plan to sort of get a little bit back towards that shape. I’m gonna show you a couple of these exercises,\u2019 Biel says before crediting her \u201cPilates-slash-fitness friend\u201d Ashley Brown with the workout.<\/p>\n What we love about this session is how adaptable it is. Biel mentions that this particular workout is usually done with a wider range of equipment \u2013 something that\u2019s not always accessible if you\u2019re someone who travels frequently or favours at-home exercise. Note how she utilises alternative kit (resistance bands<\/a> over a cable machine, and dumbbells instead of a barbell) to ensure she manages to get her reps in regardless of the environment. Additionally, each exercise can be made more or less challenging by tweaking the load or adjusting a small element of the movement (switching from step-through to static lunges<\/a>, for example, will reduce the difficulty). \u2018My body is not 20 years old anymore, you know. So, I’m adjusting my workout to what I need to do,\u2019 Biel says.<\/p>\n A final thing to bear in mind is that random training breeds random results. It\u2019s fun to experiment with different types of training and explore exercise variations, but if you\u2019re working towards a specific goal, such as building strength or muscle mass, consistency really is key. As unsexy as it sounds, you need to be working the same muscles again, and again, and again. Although Biel doesn\u2019t emphasise this in her video, it\u2019s undoubtedly a core element of her training plan (here she is in a video from 2023 doing those same step-through lunges<\/a>).<\/p>\n So, what\u2019s the workout the star loves for training lower body? Keep scrolling for a complete breakdown. <\/p>\n Jessica Biel\u2019s lower body workout \u2018I don’t have a barbell, so I’m just using dumbbells,\u2019 Biel says. \u2018I pop them on my thighs and then I drop it down.\u2019<\/p>\n Reps\/sets: 10 x 4<\/p>\n Romanian deadlifts \u2018With knees slightly bent, send your butt way back,\u2019 Biel says. With your core braced and your back straight, hinge from the hips. Pretend you\u2019re using your butt to close a door.<\/p>\n Drive through your feet to return to the starting position.<\/p>\n Reps\/sets: 10 x 4<\/p>\n Hamstring curls Lying on your back with knees bent and heels resting on a gym ball, brace your core before pushing the ball away with your feet. Keep your hips lifted.<\/p>\n \u2018I do three counts down slowly, then spring back up,\u2019 Biel says.<\/p>\n Reps\/sets: 10-12 x 3<\/p>\n Step-through lunges From feet hip-width apart, step one foot forward and bend both knees to 90 degrees. Push back off the front foot to return to standing, before stepping that same foot behind you and repeating the lunge movement.<\/p>\n Reps\/sets: 6-8 per leg x 3<\/p>\n Cable med glute kickback<\/p>\n \u2018I don’t have a cable. I am on the road making up the best I can do,\u2019 Biel says. She uses a lighter resistance band for the first set, and increases the resistance for the second set.<\/p>\n With a cable or band looped under one foot, and the other foot planted, kick the banded foot behind you until your leg is parallel with the floor. Return to the starting position and repeat. <\/p>\n Reps\/sets: 10-12 per leg x 2<\/p>\n Kettlebell dead bugs Lying on your back with feet raised and knees bent to 90 degrees, raise a kettlebell above your head. Brace your core, and alternately lower one leg until its parallel with \u2013 but not touching \u2013 the floor. <\/p>\n Reps\/sets: 12 x 2 RELATED STORIES
Barbell hip thrusts
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