7 Barre Ball Exercises to Strengthen Your Core
FIT4MOM x Christina Maril x Sarah Chavez
Meet one of the instructors bringing strength, connection, and confidence to moms in St. Vrain Valley.
Motherhood has a way of reminding us just how important it is to have a village. Whether you're navigating the early days with a newborn, chasing toddlers, or keeping up with school-age kids, having a community that supports you can make all the difference.
For Sarah Chavez of FIT4MOM St. Vrain Valley, that village started with a friend’s recommendation and quickly became so much more than a workout.
As a mom to Isaac (7), Aiden (5), and Owen (4), Sarah knows firsthand how meaningful it can be to find a space where you can move your body, build friendships, and feel supported through motherhood. Today, she gets to help create that same experience for other moms as a FIT4MOM instructor.
Finding Her Village with FIT4MOM
Sarah first discovered FIT4MOM through a friend who had been part of another franchise. Curious to find a community of her own, she searched for a location nearby and decided to give it a try.
She was hooked immediately.
From the welcoming atmosphere to the great workouts and the opportunity to bring her kids along, Sarah found exactly what she had been looking for: connection and a way to take care of herself.
What started as a way to prioritize her own well-being soon became something much bigger. FIT4MOM gave Sarah a place to build friendships, find encouragement, and make movement a meaningful part of her life.
And the best part? Her kids became part of the village, too.
From Finding Her Village to Helping Build It
For Sarah, becoming a FIT4MOM instructor was a natural way to give back to the community that had given her so much.
“What I love most about being an instructor is giving back to the community that has given so much to me. I love creating a space where a mom can feel welcomed, supported, and confident. Also teaching is an absolute blast!”
That spirit is at the heart of what makes FIT4MOM special. It's not just about getting a workout in. It's about creating a place where moms can show up as they are, build confidence, and find people who understand the beautiful, messy, and ever-changing journey of motherhood.
Through teaching, Sarah gets to help other moms experience that same sense of belonging while sharing her love of movement.
What She Loves Most About FIT4MOM
When asked what she loves most about FIT4MOM, Sarah comes back to the relationships.
It's the friendships she's made, the friendships her kids have made, and the way the community has become something the whole family can enjoy.
She found a village that makes her feel supported and encouraged, and along the way, movement became a big part of her life.
Her story is a reminder that taking care of yourself doesn't have to mean stepping away from your family. Sometimes, it means finding a community where you and your kids can grow together.
Sarah's Favorite Core Exercises with a Barre Ball
Ready to add a little variety to your core workout? Sarah's favorite moves use a barre ball to introduce new challenges, help you focus on control, and make familiar exercises feel fresh.
A barre ball can add resistance, provide support, or challenge your stability depending on how you use it. These exercises offer options for targeting your abdominals, obliques, and deeper core muscles.
Grab a barre ball, find a comfortable space, and give these moves a try!
Crunches with the Ball Under Your Back
How to do it:
Place the barre ball beneath your mid-to-upper back and lie back with your knees bent and feet planted on the floor.
Support your head lightly with your hands, keeping your elbows relaxed and open.
Exhale as you lift your head and shoulders, bringing your ribs toward your hips.
Lower slowly with control, allowing the ball to support your upper back between repetitions.
What it works: Targets the rectus abdominis, the muscles responsible for the familiar “six-pack” area. The ball provides support and allows you to focus on a controlled abdominal curl.
Sarah's challenge: Focus on small, intentional movements rather than trying to lift as high as possible. Keep your neck relaxed and let your core do the work.
Heel Taps with the Ball Between Your Legs
How to do it:
Lie on your back with your knees bent and feet lifted into tabletop position, with your knees stacked over your hips.
Place the barre ball between your thighs and gently squeeze to keep it in place.
Keeping your core engaged, slowly lower your heels toward the floor to tap it, then return to the starting position.
Alternate sides, maintaining a steady pelvis and controlled breathing.
What it works: Challenges the abdominal muscles, including the deeper core stabilizers that help control pelvic position. The gentle squeeze adds an extra element of inner-thigh engagement.
Sarah's challenge: Keep your lower back from arching as you lower each heel. If you feel your back lifting away from the floor, make the movement smaller.
Dead Bug Press with Leg Lower
How to do it:
Lie on your back with both legs lifted into tabletop position.
Place the barre ball between one knee and the opposite hand, pressing gently into the ball.
Maintain that pressure as you slowly extend the other leg away from your body.
Bring the leg back to tabletop, then switch sides.
What it works: Builds core stability by challenging your ability to resist arching through your lower back. It also works the abdominal muscles and encourages coordination between your arms and legs.
Sarah's challenge: Keep the pressure on the ball consistent as your opposite leg moves. Move slowly and only lower your leg as far as you can while maintaining control.
Abdominal Curl with Tabletop Leg Lifts
How to do it:
Position the barre ball behind your upper back and recline against it, supporting your head and neck comfortably.
Begin with your knees bent and feet planted on the ground.
Exhale as you curl your upper body forward, drawing your ribs toward your hips.
Maintain the curl as you gently lift one leg to tabletop and lower it, keeping your pelvis steady.
Alternate legs that lift to tabletop.
What it works: Targets the rectus abdominis while challenging the core to stabilize as the legs move. The ball provides upper-back support and can help you focus on the abdominal contraction.
Sarah's challenge: Keep your movements small and controlled. If holding the curl while moving your legs feels too challenging, return your upper body to the ball between repetitions.
Double Leg Lowers with the Ball Under Your Hips
How to do it:
Lie on your back and place the barre ball beneath your pelvis or sacrum for support.
Lift both legs into tabletop position, then extend them toward the ceiling or slightly away from your body.
Slowly lower both legs together, stopping before your lower back arches or your pelvis tips forward.
Exhale as you bring your legs back to the starting position.
What it works: Challenges the abdominal muscles to stabilize the pelvis as both legs move. It also builds strength and control through the front of the core.
Sarah's challenge: This is a great move for practicing control, not speed! Keep the range of motion small enough to maintain a stable pelvis. Bend your knees as an option.
Oblique Twists with the Ball Behind Your Back
How to do it:
Sit on the floor with your knees bent and feet planted. Position the barre ball behind your lower-to-mid back for support.
Lean back slightly while keeping your spine long and your chest lifted.
Bring your hands behind your head and gently rotate to bring your elbow to your opposite knee.
Return to center and rotate to the other side, moving slowly and deliberately.
What it works: Targets the obliques, the muscles along the sides of your abdomen that help with rotation and trunk stability. Your other core muscles also work to maintain your position.
Sarah's challenge: Rotate through your torso rather than simply swinging your arms. Keep your movements comfortable and controlled, and avoid forcing the twist through your lower back.
Side Plank with Hip Dips with the Ball at Your Side
How to do it:
Start in a side forearm plank with your elbow beneath your shoulders and your legs bent to 90 degrees and stacked.
Place the barre ball just in front of your body and place your top hand on the ball.
Keeping your core engaged, dip your hips gently toward the floor.
Return to your starting position and repeat on the opposite side.
What it works: Challenges the obliques and other abdominal muscles while engaging the shoulders, back, and glutes to maintain the plank position.
Sarah's challenge: Keep your hips moving in a controlled range.
Movement tip: Choose a range of motion that feels comfortable, breathe throughout each repetition, and stop if you experience pain or pressure. If you're pregnant or returning to exercise postpartum, work with a qualified instructor to determine appropriate modifications for your stage of recovery.
Why Sarah Loves These Moves
For Sarah, these exercises are all about adding variety and a little extra challenge to core training. The barre ball can change how a familiar movement feels, encourage greater body awareness, and help you focus on control instead of simply counting repetitions.
And just like finding your village, building strength doesn't have to happen all at once. Start where you are, make adjustments when you need them, and celebrate what your body can do.
Find Your Village with FIT4MOM
Sarah's journey is a beautiful example of how one small step can lead to lasting friendships, a stronger connection to movement, and a community that supports your entire family.
Whether you're looking for a way to prioritize your well-being, meet other moms, or find a workout where your kids can be part of the experience, FIT4MOM is here to help you find your village.
Ready to get moving and meet your people? Connect with @fit4mom_st.vrainvalley to learn more about classes and community in St. Vrain Valley.
Because motherhood was never meant to be done alone and you deserve a village that cheers you on, too!
KEEP MOVING WITH US!
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