Supermodel Gisele Bundchen's 5 exercises that made core stronger than ever

Supermodel Gisele Bundchen's 5 exercises that made core stronger than ever The 46-year-old shared the moves that strengthened her core without a gym or crunches Supermodel Gisele Bündchen lifted the lid on how she keeps her runway-ready physique even after carrying three children. Taking to Instagram, the former Victoria’s Secret Angel shared five specific exercises that had rebuilt her core without requiring complicated routines or extensive gym equipment. The 46-year-old explained that after welcoming her son with Joaquim Valente in February last year, she had started using these exercises about two months postpartum and felt her core is “much stronger now”. However, she added in the caption: “I’m not a doctor or physical therapist. This is simply me sharing my personal postpartum experience and what worked for my body.” All five movements used the same core pose on all-fours, also known as a bear plank where the knees and hips are perfectly in line as well as the wrists lined up with the shoulders. The first exercise uses the core muscles to lift the knees off the floor, arching the back upwards in long, concentrated contractions before putting the knees back on the floor. The second move used the same action but much quicker and spreading the knees apart then bringing them back together each time it got close to the floor. The third exercise kept the knees together but twisted to the side on each breath. The fourth movement kept the knees hovering just above the floor and moved the feet from side to side, one foot at a time. Then finally, the last exercise in the circuit kept this same pose and moved the feet forwards towards the chest and then backwards, as a variation of mountain climbers. Gisele explained that she first started this postpartum workout with five repetitions in a set, and steadily increased as she regained strength and is now doing sets of 20. She also encouraged people to focus on contracting their core and “squeezing everything together” to ensure their back doesn’t get strained during the exercises. She added in the caption: “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. Even now at 45 I feel super strong. “I took almost a full year to return to my regular workouts, and I truly believe slowing down made all the difference for me. It helped me rebuild my deeper core and protect my back. If this resonates, feel free to try it at your own pace (or save it for later). “I hope this helps you as much as it’s helped me.” Recently, the mum-of-three also shared a rare glimpse of her youngest child who was following her workout, leaning forward on some dumbbells as his mum did the same. She wrote: “They’re learning from us even when we don’t realize it. “Moments like this remind me that my actions matter more than what I say, because so much of who they’re becoming is shaped by the example they see every day.” The Brazilian model and activist shot to international stardom on catwalks across the globe, including as a Victoria’s Secret Angel during the brand’s golden era. For years she was on the top spot of Forbes’ list of highest-paid models before stepping off the catwalk for the final time in 2015. She initially stepped back from the limelight to focus on raising her two children, Benjamin, 16, and Vivian, 13, with her now ex-husband Tom Brady.