Gisele Bündchen,46, isn't doing crunches to rebuild her core. She's doing something a lot slower.

The supermodel and activist recently opened up about the five exercises that transformed her body after having her third baby last year, crediting a slow, intentional approach over anything high-intensity.

"After my last baby, I started these five slow, intentional movements around eight weeks postpartum. No traditional crunches, just gentle, conscious work that helped me reconnect with my core, and they have been a game changer for me," Bündchen wrote on Instagram.

Gisele recommends starting with sets of five reps, building up to sets of 10, and eventually working toward sets of 20 as strength improves.

Throughout, she emphasizes syncing the movement with breath. As per a Women’s Health article by Hannah Bradfield, here are the 5 exercises she uses to maintain her toned core.

1. Bear plank lift

The bear plank lift starts things off, exhaling to lift the knees a few centimeters off the ground before inhaling to lower them back down. 

2. Bear plank knee tap

The bear plank knee tap follows, drawing the knees inward to lightly tap together on the inhale before returning them outward on the exhale.

3. Bear plank twist

The bear plank twist adds rotation, exhaling to rotate the hips to one side while lowering the knees slightly, then returning through center before repeating on the other side, all while keeping the chest from collapsing.

4. Bear plank toe tap

The bear plank toe tap shifts the movement outward, tapping one foot out to the side on the exhale before returning it on the inhale, alternating sides. 

5. Bear plank knee drive

The bear plank knee drive closes out the sequence, drawing one knee forward toward the chest on the exhale, tapping the toe down, then returning it before switching legs.

Bündchen's Diet To Keep Her Fit

Gisele Bündchen's day starts early, and so does her focus on nutrition.

As per a 2024 article by Addison Aloian from Women’s Health, the supermodel wakes around 5 a.m., meditates, and drinks lukewarm water with lemon and Celtic salt before working out.

Breakfast comes after, and what she eats depends on her training. After weights, she reaches for scrambled or hard-boiled eggs for protein. Other days, it's a fruit smoothie with almond paste blended in for extra protein.

Her lunch and dinner plates run about 80 percent vegetables, 20 percent animal protein. She avoids shellfish and leans on simple, roasted staples like green beans, broccoli, and sugar snap peas. Sweet potatoes remain a favorite, showing up in soups and salads regularly.

Bündchen also credits herbal supplements passed down from her grandmother, taking Gaia Herbs ashwagandha and turmeric daily for over 20 years.

One thing stays off her plate entirely: refined sugar. "To me, white sugar means poison," she said, opting instead for honey, maple syrup, or dates when she wants sweetness.

She's also cut out alcohol completely and sticks to three structured meals a day rather than snacking.

Written by

Zaid Quraishi

Edited by

Zaid Quraishi