PRELIMINARY CONSIDERATIONS FOR BASIC BODII EXERCISES.

While it is true core strength and stability training has become more normal within co-ordinated strength and fitness training protocols, in its present form Bodii has found it to be inadequate and somewhat limiting. To expand on accepted concepts of core training, and to substantially improve performance results, the Bodii system operates outside these general, and consequently restrictive boundaries.

One example to clarify the above comment is the most widely recommended method of choosing fitballs. The size of fitball is determined by an individual’s ability to reach and maintain a natural seat, with feet flat and thighs parallel to the floor. A position said to provide an optimal posture, enabling the user to complete fitball exercises with maximum effect. Apart from the very early stages of adaptation, Bodii has found this method to be ineffectual, and has adopted the following alternatives.

1. Beginners should indeed choose a fitball where a natural seat may be assumed. In some instances it may even be appropriate to choose a fitball which is slightly larger. However, this only applies until participants have adapted to the basics of fitball work and have become familiar with their effects on core inclusion.

Why do this? In Bodii there is initially a very heavy demand for lower back inclusion. The above process enables a larger fitball to provide support for the pivoting trunk as it acts as a lever, extending out and away from the fitball. By choosing a fitball with a slightly higher than normal seat, the lower back through Multifidus, and trunk through Transverse abdominis, are supported by the ball, allowing participants to increase progression of strength and stability in all required core inclusion factors, especially the lumbar/lower back. A vital consideration, when in accordance with future overload intensities, this adaptation will not only be expected, but demanded.

2. As participants continue to adapt, the appropriate fitball size will gradually reduce to between 45 and 15cms. The correct fitball choice within this range will depend entirely on the developing skill/strength level of individual participants. For the purposes of Bodii, all balls within the size ranges specified above are suitable for use as a core-ball.

3. A core-ball should have the following features for it to function with greatest effect:
i) Be between 45-15 centimetres in size.
ii) Have a weight range of 1-6 kilograms.
iii) Have a non-slip surface.
iv) Does not compress too deeply when it is required to take the participant’s weight, but neither will it not compress at all.
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4. As the smallest commercially manufactured/used fitballs are limited to 45cms, when the requirement is for core-balls less than 45cms, non-slip rubber and/or leather medicine balls have been found to be best suited to this purpose.