No ifs, ands — but definitely some butts.
Prime Video’s new thriller series “The Better Sister” has earned lots of fans, thanks in large part to leading ladies Jessica Biel and Elizabeth Banks.
But the thing that no one can get over is how absolutely incredible Biel, 43, looked in that white dress — in fact, Biel has heard so much about how terrific her tush looked that she’s sharing the workout that got it that way.
“Everyone is talking — or telling me that they’re really enjoying — The Better Sister, which is amazing… and also talking about the white dress,” she said on TikTok, responding to a commenter who begged her to “drop the workout routine.”
But first, Biel said, let’s temper our expectations.
“I wanted to share that that peach shape in that show is not maintainable unless you are living the strictest, most rigid lifestyle with your nutrition and fitness — which I cannot do,” she said.
So while she got there for the series, keeping her butt like that full-time is, according to the star, a tall order.
Having made everyone feel a little bit better about themselves, she went on to say that she is “trying to get a little bit back towards that shape” and shared some of the workouts — courtesy of Pilates guru Ashley Brown — that gave her that delectable derriere.
Barbell hip thrusts
Lie with your upper back supported on a bench, feet flat on the floor. Drive through heels to lift your hips until shoulders‑to‑knees form a straight line, squeezing the glutes at the top.
If you don’t have barbells, you can also use double dumbbells — as Biel does.
Do 10 reps and 4 sets.
Romanian deadlifts
Stand tall holding dumbbells or a bar.
Keeping your knees slightly bent, hinge at your hips and lower yourself down with your back straight, then squeeze hamstrings/glutes to stand back up.
Also 10 reps and 4 sets.
Hamstring curls
Lie on your back with your feet on a stability ball. Lift hips, then curl the ball toward your glutes with your feet.
Repeat 10-12 times with three sets.
Goblet step through lunge
Hold a dumbbell or kettlebell at your chest, then step backward (or laterally) into a deep lunge.
Three sets of 6-8 reps.
Cable/band medial‑glute kickbacks
Anchor a resistance band or cable low and attach it to your ankle. Extend your leg straight back and up to activate the glute, especially the side/lateral muscles.
Two sets of 10-12 reps, using a stronger band for the second set.
Kettlebell deadbugs
Lie on your back, holding a kettlebell with arms extended. Simultaneously lower opposite arm and leg toward the floor with control.
Twelve reps total and two sets.
Proving that she is in, fact, human, Biel was out of breath by the end of the video.
“Whoo, I’m tired,” she said. “My body is not 20 years old anymore.”
[Notigroup Newsroom in collaboration with other media outlets, with information from the following sources]
