Jessica Biel's exercise routine consists of six key moves to establish resilient strength - learn how to perform them here.
Jessica Biel, the talented actress known for her striking physique, has shared a glimpse of her workout routine on Instagram. The Pilates-based strength training regimen, designed by her fitness friend Ashley Brown, focuses on building lower-body strength, improving balance and stability, and increasing heart rate.
The routine consists of six exercises, each with specific reps, sets, and tempo details. The first exercise is the Dumbbell Hip Thrust, which targets the gluteus maximus and involves 4 sets of 10 repetitions using 10kg dumbbells. When a barbell is not available, Biel uses two 10kg dumbbells instead.
The Dumbbell Romanian Deadlift (RDL) follows, targeting the glutes, hamstrings, and lower back. This exercise also includes 4 sets of 10 repetitions, with the same weight. Biel maintains a straight back and hinges at the hips with a braced core throughout the movement.
The Swiss Ball Hamstring Curl is the third exercise, focusing on core engagement and a slow 3-second lowering phase. Biel performs 3 sets of 10–12 repetitions, using the ball to engage her hamstrings and improve muscle activation.
The Kettlebell Goblet Step-Through Lunge is the fourth exercise, with 3 sets of 6–8 reps per leg. This exercise targets the lower body and requires Biel to step forward, bend her knees 90 degrees, then step back behind for the reverse lunge.
The Resistance Band Kickback is the fifth exercise, activating the glute muscles through controlled band resistance. Biel performs 2 sets of 10–12 reps per side.
The final exercise is the Kettlebell Dead Bug, a core strengthening move to improve abdominal control. Biel performs 2 sets of 12 repetitions.
The routine combines Pilates principles of core engagement and controlled movement with strength training, emphasizing proper form, tempo, and muscle activation. The use of dumbbells, kettlebells, resistance bands, and a gym ball reflects a versatile, equipment-moderate setup true to Pilates influence but with a stronger strength training emphasis.
Biel maintains rest intervals of about 60 seconds between each set to sustain workout intensity while allowing muscle recovery. This method targets the glutes, hamstrings, lower back, and core, making it a comprehensive routine for sculpting and strengthening key muscle groups.
Biel, who recently starred in Amazon Prime's The Better Sister, mentioned that maintaining such a look requires a strict lifestyle with nutrition and fitness. Despite this, she acknowledged that she cannot maintain such a lifestyle all the time.
Ben Bruno, one of Biel's trainers, emphasized her hard work in preparation for her role in The Better Sister. This workout, which includes building muscle and a ton of flexibility, is realistic, versatile, adaptable, and beginner-friendly.
[1] Pilates principles of core engagement and controlled movement. [2] Strength training focus with moderate weight and high attention to slow, precise movements. [3] Versatile equipment setup including dumbbells, kettlebells, resistance bands, and a gym ball. [4] 60-second rest intervals between sets to maintain workout intensity and allow muscle recovery.
- Jessica Biel's shared workout routine on Instagram is a health-and-wellness program that combines Pilates principles of core engagement and controlled movement with a strength training focus.
- The routine, designed by her fitness friend Ashley Brown, is a versatile fitness-and-exercise regimen that uses dumbbells, kettlebells, resistance bands, and a gym ball, reflecting a moderate equipment setup true to Pilates influence but with a stronger strength training emphasis.
- The program emphasizes proper form, tempo, and muscle activation, with 60-second rest intervals between each set to sustain workout intensity while allowing muscle recovery.
- Maintaining such a sculpted physique, as seen in her role in The Better Sister, requires a commitment to nutrition, fitness, and a strict lifestyle, although Biel admits she cannot maintain such a lifestyle all the time.
