When talking about the fittest woman on earth, one thing comes to mind:

Abs.

Also, insane strength, inspiring dedication, and a killer work ethic. Tia-Clair Toomey is all of the above and more, and fans were thrilled to finally see her standing at the top of the podium at this year’s CrossFit Games. While her list of qualities is a lengthy one, we’re not afraid to admit we’re dying to know how she has such a killer six-pack. Lucky for us, Toomey has been generous enough to share some of her favorite exercises for staying so lean and shredded. Here are some of her top core workouts.

1. Windshield Wipers

Don’t be fooled — these are way tougher than they look. Try one. Seriously — just one. Hanging from the bar (and making sure you’re not sinking into your shoulders), bring your toes as close to the bar as possible and lower them to one side. Bring them back and then lower them to the other. Repeat until your abs burn with the fire of a thousand suns.

I love watching people perform gymnastics movements that require a lot of body control and skill…..so today I thought I would give it a try and clearly it’s something I need to work on. ? Tag a friend you know that can do this. @roguefitness @reebokau @xendurance @jaw_global #bebetterthanyesterday #workingonweaknesses #crossfit #gymnastics #skills

A post shared by Tia-Clair Toomey (@tiaclair1) on Jan 11, 2017 at 12:32am PST

2. Ab-Blasting Tabata

This one combines windshield wipers and sit-ups in the form of a tabata. See how many rounds you can get through before you enter the pain cave.

Here we go guys…..Try this one! ??? You will definitely have a stronger core after… ? Tabata Format ? 20secs ON: 10secs OFF – Around the World (Acc 50reps) – AB Mat Sit-Ups (10/12 reps) Maintain 10/12 AB Mat Sit-Ups on every 2nd set of Tabata, while trying to continue to accumulate 50reps of Around the world ? on the opposite round of Tabata. @orrsome_photo . . . . . . . . . . #tfitness #toneup #6pack #crossfit #fitnessjourney #tinytummies #core #healthandfitness #strong #fitness #olympicweightlifting #crossfit #fit #healthy #eatclean #hardwork #gym #fitspiration #dedicated #jerk #run #fitspo #igers #glutes #wod #strong #crossfitgames #crossfitgirls #barbell #strong #squats #selfie #bodybuilding

A post shared by Tia-Clair Toomey (@tiaclair1) on May 14, 2017 at 5:12pm PDT

3. Planks on Planks

Planks are so challenging because they burn literally everywhere. If you’re feeling a little feisty and want to be tough like Tia-Clair, try adding weight like she did!

I had a lot of positive feedback from my last core exercise ‘6 Pack Attack’ with @jasonkhalipa from earlier in the month. So here is another core workout I did today as an accessory. Accumulate 6mins of the following in 8mins; -2min Plank hold -2min Side Plank (each side, total 4mins) *I tried to challenge myself by adding weight and doing it on the boxes but for beginners this can be performed on the ground. (It was tough to keep the hips up ?) You don’t have to be a Crossfitter to do it, so tag your friends and family and don’t forget to tell me how you go. ? #absofsteel #healthyliving #lookgoodfeelgood #bebetterthanyesterday #wellbeing #fitness #toneup #flatstomach #strongcore @reebokau

A post shared by Tia-Clair Toomey (@tiaclair1) on Mar 13, 2017 at 2:29am PDT

Main image: Tia-Clair Toomey/Facebook