Each time Moellhausen lunges forward or backward during her two daily hours of sword work, she contracts her core to keep her balance. It's the equivalent of doing hundreds of crunches. Still, she's not done: "I end each day of training with more core exercises!" she says. Her abs aren't the only rock-solid asset she brings to the sport; mentally, she's as strong as steel. "Fencing is like chess," says the former world champion, 29, of Italy. "It not only requires strategy, but also concentration." Moellhausen, who will fence for Brazil in Rio in 2016, finds inspiration in samurai culture. "One of the philosophies is 'step by step,'" she says. "If you think about winning or losing, you've lost focus."

Fencer Nathalie Moellhausen's Top Moves

REVERSE PLANK Sit with legs outstretched, hands under shoulders and behind butt, fingers away from body. Press through palms and lift hips. Raise right leg and bring knee toward head. Lower; repeat with left leg for 1 rep. Do 3 sets of 20 to 30 reps.

REACH AND EXTEND Lie faceup with arms straight, holding a medicine ball over head. Raise arms and legs to pass ball to legs, holding it between ankles. Lower arms and legs to floor for 1 rep. Continue passing ball between arms and legs for 20 to 30 reps. Do 3 sets.

PLANK PIKE Start in a low plank with feet hip-width apart. Lift hips as high as possible, pausing at top before lowering back to start for 1 rep. Do 3 sets of 20 to 30 reps.

V TWIST Sit on floor with legs straight, lifting them to form a V. Bend knees and bring them toward right shoulder; pause, then return to start. Repeat on opposite side for 1 rep. Do 3 sets of 20 to 30 reps.

Above: Top, Lululemon Athletica, $88; Lululemon.com. Pants, Uhlmann Royal, $133; TheFencingPost.com

Styled by Lindsey Frugier. Hair, Maarit Niemela at D+V Management; makeup, Elias Hove at Jed Root; manicure, Michelle Humphrey at LMC; production, The Production Club.

Photo Credit: Robbie Fimmano