Gisele Bündchen, at age 46, maintains high core strength by using a series of five specific Pilates exercises. The model recently shared these movements on social media, describing them as slow and intentional. She attributes her current fitness levels to this routine, noting that these specific drills helped her regain core stability following the birth of her third child.
The Anatomy of the Routine
The exercises focus on the deep core muscles and the pelvic floor. Bündchen suggests starting with five repetitions of each movement, eventually building up to twenty. While the workout requires no equipment, a mat provides necessary comfort during the floor-based transitions.
Each movement centers on the bear plank position. This isometric hold keeps the spine in a neutral alignment, which reduces strain on the lower back compared to traditional crunches. By keeping the knees just off the ground, the muscles must work to stabilize the body, which recruits more muscle fibers in the abdominal wall.
Breakdowns of the Exercises
The bear plank lift is the starting point. One must stack wrists under shoulders and knees under hips. By tucking the toes and pressing into the floor, the practitioner lifts the knees a few inches. Tapping the knees back to the floor completes the rep. The bear plank knee tap follows, where the knees stay hovering while they move together under the torso.
The bear plank twist requires rotating the hips to one side and lowering the opposite knee, all while keeping the shoulders steady. The fourth movement, the bear plank toe tap, involves extending one foot to the side while keeping the hips level. Finally, the bear plank knee drive brings one knee toward the torso, focusing on control rather than speed.
Why Slow Movement Matters
These exercises prioritize tension over momentum. Keeping the core engaged throughout the entire duration of the hold ensures that the abdominal wall handles the load. This approach protects the pelvic floor and helps build stability that traditional high-intensity moves often neglect.
Consistency in these positions develops the endurance needed for daily functional movement. Bündchen notes that she wishes she had started this specific training years ago. The goal here is not to burn calories through rapid repetition, but to build a foundation that supports the spine during all activities.
Industry Context and Next Steps
Many fitness experts now emphasize slow, controlled movements as an alternative to explosive cardio. This shift acknowledges that muscle recruitment improves when the brain connects more clearly with the deep stabilizing muscles.
For those interested in trying this sequence, Bündchen advises caution and consulting with a healthcare provider, especially for those with specific health histories. Listen to your body as you move through the reps. If you feel pain in the lower back, adjust the position or reduce the hold time. These exercises offer a path to building strength that remains effective well into the middle years of life.