Rebuilding Your Core: Why Deep-Core Training Isn’t Optional — It’s Essential

By Neva Barra, NASM-CPT, Pre & Postnatal Certified Trainer

Recently I was scrolling through my photo memories when I found some clips from a year ago with a very tiny Leo just three months old!! He was so delicious. 🥹 Also made me laugh seeing stairs with no baby gate or toys everywhere- that was LONG before Leo could move.

At the time, I was focused on rebuilding — working through my own recovery and healing my diastasis recti (DR) and pelvic prolapse. I never shared those videos because life was busy with a new baby. But looking back, that work laid the foundation for how I move and train today.

Now, those same principles live inside every BarraBuilt workout, because I learned firsthand that strong movement always starts from the inside out.

What “Deep Core” Really Means

When you think “core,” you might picture abs or crunches. But your deep core is so much more than that.

Your deep core is your foundation — the team of muscles that work together to stabilize and support your body:

• Your diaphragm (breathing and pressure control)

• Your pelvic floor (trunk support and stability)

• Your transverse abdominis (the body’s natural corset)

• Your multifidus (spinal stabilizers)

  
  

When that system is disrupted — from pregnancy, stress, posture, or years of poor movement patterns — we lose connection and control. That’s where intentional rehab and deep-core training come in.

Pilates Ball Deep Core Moves

My favorite tool to work with for deep core work is a pilates ball to engage the core. Here are 7 moves I love to do with it:

1️⃣ 360° Breathing + Adductor Squeeze

Breathe into your ribs, sides, and back. On your exhale, gently “zip up” from the pelvic floor to your ribs while squeezing a ball between your thighs. This move reconnects breath and core.

2️⃣ Glute Bridge with Ball Squeeze

Keep that inner-thigh tension as you lift your hips.

3️⃣ Adductor Squeeze + Knee Lift

Ball between thighs, feet lift. Keep your lower back glued to the mat. Slow, controlled movement is key.

4️⃣ Alternating Heel Taps

Ball between hands, tap each heel to the floor. Keep your ribs down and core engaged — no arching.

5️⃣ Pilates Ball Jackknife

Reach long as hands and heels move toward the floor. Don’t lose that connection or let your back pop up.

6️⃣ Single-Sided Deadbug

Ball under one elbow. Legs in tabletop. Extend the opposite leg while pressing into the ball.

7️⃣ Pilates Ball Crunch

Ball under your lower back for support. Exhale fully as you crunch up, feeling your deep core fire.

Check out my Instagram post for visuals!

Why Deep Core Work Always Matters

Even if you’re years beyond postpartum, this kind of training still matters — maybe even more so.

Once you’ve carried a baby, your body changes forever. You can absolutely rebuild strength, stability, and power, but it takes ongoing attention.

Deep core work helps you:

✅ Reduce back and hip pain

✅ Improve pelvic floor support

✅ Build a flatter, stronger midsection

✅ Lift heavier and move better

✅ Feel confident in your body again

This isn’t just about recovery — it’s about functional movement for life.

The Takeaway

You don’t need hours a day to rebuild your core. A few intentional minutes, done consistently, can completely change how you move and feel.

Think of deep-core work as lifelong training — a foundation for every lift, every workout, and every stage of your life.

Because BarraBuilt isn’t about bouncing back. It’s about building forward — stronger, smarter, and more connected than before.

Ready to Rebuild Your Foundation?

If you’re ready to reconnect with your body and build real strength from the inside out, I’d love to help.

Explore BarraBuilt Training Options or reach out to chat about where to start.