Crunches on Air8 with Legs Raised (F-A-8-EN) A very intense exercise for the abdominal muscles. The Air8 cushion supports the chest and protects the spine. At the same time, the “stable-unstable” air cushion provides additional muscle stimulation during training, because the balance has to be reestablished again and again, which requires an always active deep musclulature. The raised legs reinforce this effect and are trained at the same time. Exercise description: Place the Air8 behind the back, at the transition between the lumbar and thoracic spine, and lie down on it. The spine has space in the cushion recess and can expand optimally. Put your fingers on the back of your head. Elbows point to the sides. Keep the neck and throat long. Lift one leg at a time. Calves are parallel to the floor. Now slowly lower your head and arms towards the floor until you can feel the abdominal muscles. Then raise it again. Lower. Raise. Lower. And raise. Lower and raise 20 to 30 times. The chin must not be pushed forward. Attention: Neck and head posture remain the same. The lifting movement happens from the sternum. Keep the abdominal wall flat. The belly must not go round as a ball. If this is the case, take a short break and start the exercise again. Three. Two. And one. Stop briefly and pause for 15 seconds before continuing on to the second round. Now it goes on. Hold on another 60 seconds. Raise. Lower, raise. Lower. And raise. The stomach remains flat. The neck is long. The elbows pull to the sides. Do not hold your breath, but let it flow evenly. Legs hold the same position. Consciously relax the groin during the exercise and let go towards the floor. And 5,4,3,2,1. Stop. Finish exercise and relax. For more INFORMATION and SHOP please visit: www.air8cushion.com

Kneeling Warrior on Air8 (F-L-3-EN) The Air8 cushion protects and supports the knee and facilitates the kneeling position. At the same time, the body has to constantly re-establish its balance on the “stable-unstable” air cushion. This activates the deep muscles of the whole body and trains the feeling for stability and balance. This is a very good stretch and strengthening exercise for the whole body. Exercise description: Kneel on the hollow of the Air8 with your left lower leg. Bend your right leg in front of your body. The heel is exactly below the knee. Kneecap pointing forward. Raise the upper body vertically. Crown point pulls towards the ceiling. Stabilize your hips over the pillow. Open and relax the groin to the sides. Now stretch your arms carefully upwards. Shoulders remain low. Neck is long. Restore the balance. Now relax your left kneecap towards the floor. This results in a stretch in the left thigh. Then carefully tilt the stretched upper body back a little from the hips until a full stretch can be felt in the left groin. Remain in this position for a moment. For even more intensity, you can press your left shin against the pillow recess in the smallest of pulse-like movements. This movement is barely visible, but very clearly noticeable. Pulse a few times into the pillow. The upper body stretches in the opposite direction. Then back to the middle and relax briefly before the second round. Now lean the stretched torso back from the hips again and gently pulse for 20 seconds. Breathing is calm and even. Another 5, 4, 3, 2, 1. Back to the center. And change legs. Right lower leg on the pillow recess. Left leg bent. Pelvis stable over the pillow. Torso stretched. The stability has to be balanced again and again. This is definitely wanted, because all muscles are already activated in this basic position. Arms up. Relax right kneecap towards the floor. Then tilt your upper body backwards from your hips. The groin, thighs and hip flexors are stretched and trained. Pulse your shin into the pillow. The air filling ensures even more intensity and at the same time keeps the lower leg stable and protected. Take a short break. To be continued soon. Second round. Arms up. Relax the kneecap. Stretch your upper body and lean back. Neck is long. Pull your belly button towards your breastbone, this will keep your stomach flat. Let your breath flow. Almost done. Another five, four, three, two, one. That's it. Finish exercise and relax. For more INFORMATION and SHOP please visit: www.air8cushion.com

Back Diagonals on Air8 (F-B-10-EN) On the Air8 cushion, this well-known full-body exercise has a much more intense and effective quality, because the body has to restore stability with the smallest movements. In this way, 100% of the muscles are activated and trained. At the same time, the otherwise uncomfortable pressure on the knee is eliminated, because the air cushion provides support and protection and prevents injuries. Exercise description: Quadruped. Place your left knee in the hollow of the Air8. Attention: do not lay on your kneecap, but the upper part of the tibia. Hands are under the shoulders. Hips float above the knees. The ischial tuberosities stretch towards the heels. Skull pulls in the opposite direction. This activates the core muscles of the torso and thus helps to maintain stability during the exercise. Gently stretch your right leg backwards. Then carefully stretch your left arm in the opposite direction. Create the balance in this body diagonal. Now, move your arm and leg apart and further up and down at the same time. The movement is small and controlled. The body has to balance continuously on the air cushion. This is the best training for stability. Raise and lower. And 5,4,3,2,1. Pause briefly before the second rep for the same side. And again. Extend your leg and arm. Hold on for 30 seconds. Stretch apart. And lift. Lower. Up. And down. At your own pace. Heel and hand keep pulling apart, away from the body. The torso remains stable. The spine is stretched all the time. Another five, four, three, two, one. Pause. Lower your arm and leg. Switch leg. Place your right knee in the hollow of the Air8. Extend the torso long. Establish stability. Then: stretch your left leg and right arm in the air. Heel and hand pull apart. And raise, lower. Up. And down. The Air8 protects and supports the knee and at the same time provides an extra challenge for the body due to its instability. The spine is stretched all the time. Do not let the abdominal wall hang down, but actively bring it closer to the central axis. Three, two, and one. Dissolve exercise. Pause briefly before the second rep for the same side. And again. Extend your leg and arm. Spine is long. Heel and hand pull apart. And lift. And lower. The breathing is calm and even. Keep your buttocks as relaxed as possible. Bring the abdominal wall closer to the spine. For even more stability. Keep up. And smile. Almost done. 5, 4, 3, 2, and 1. Finish exercise. Relax. For more INFORMATION and SHOP please visit: www.air8cushion.com

Diagonal Arm Lift on Air8 (F-B-9-EN) A very effective exercise for the back, shoulders and abdominal muscles. The air cushion forms a “stable-unstable” base and ensures that the core muscles are always active. The one-sided, alternating raising of the arms connects and trains all diagonal structures in the upper body, which also have a positive effect on the work of the two hemispheres of the brain. The hip flexors, groins and thighs are also stretched and trained. Place the heavily inflated Air8 cushion with the round sides facing down at the end of the mat. Then lay face down on the mat. Put your hands on the cushion. Stretch the body long. Look to the ground. The neck is long. Align your elbows to the sides. Bend one leg at a time. Pull your thighs out of your hips in a small step-like motion. This opens the groin and stretches the hip flexor muscles. From this basic position now alternately lift one hand after the other from the cushion and put it down again. Left. Right. Left. Right. The raised arm not only pulls upwards, but also forwards to the same extent. Caution: the shoulder stays in place. The distance to the ears is always long. Notice how these diagonal muscle chains are activated. You should feel the muscle work not only in the back and shoulder area, but also in the front, in your abdominal muscles. Five more. Four. Three. Two. One. Pause. Pause 15 seconds before the second round. Now it goes on. Lift arms alternately. Right. Left. And right. And left. Stretch the muscles on the side of the neck. Do not pull up your shoulder, but stretch it in the opposite direction. So the arm can be raised a lot easier. Keep your buttocks relaxed as much as possible. Breathing is calm and even. 15 seconds left. Almost done. Five more. Four. Three. Two. One. Finish exercise. And relax. For more INFORMATION and SHOP please visit: www.air8cushion.com

Air8 Pulses Bend Forward Sitting (F-B-7-EN)

Side Lift on Air8 (F-A-12-EN) The Air8 cushion supports and stabilizes the trunk, making it easier to stretch the spine. At the same time, the "wobbly" base provides a lot more muscle stimulation and thus a very effective training of the lateral torso muscles, side legs, butt, hips and the entire body. Prevents many posture-related complaints. Exercise description: Place the right side of your body on the heavily inflated Air8 cushion. The waist lies in the pillow recess. Bend your right leg and extend your left leg. Bend your right arm and gently support your head with your hand. Left hand helps to stabilize the pelvis. Extend the spine so that both sides of the waist are the same length. From this active basic position, use the strength of the lateral torso muscles to raise and lower the upper body a little more. Slowly and controlled. Raise. And lower. Extend the left arm vertically upwards for even more exercise intensity. 30 seconds left. The hand pulls towards the ceiling as if you want to touch it. Raise and lower. And raise and lower. And five. Four. Three. Two. One. Take a short break before the second round. Now it goes on. Stretch out and raise and lower for 30 seconds. Raise, lower. Raise. Lower. The air cushion again shows its unique double function: It supports the torso and at the same time provides a particularly intense training stimulus due to its instability. Stretch your left arm up and hold on for another 30 seconds. Heel and skull keep pulling apart. Let your breath flow calmly and evenly. And 5, 4, 3, 2, 1. Finish exercise. Change to the other side. Bend your lower leg and stretch your upper leg. Left hand gently supports the head. The right hand stabilizes the pelvis. Extend the spine along the central axis. The waist is the same length on both sides. Stretch the heel and crown point apart until the foot is floating in the air. And raise. Lower. Extend your arm vertically upwards and go on, for even more muscle stimulation. And raise. And lower. Raise. And lower. The hand pulls towards the ceiling. Keep up. Almost done. And 5, 4, 3, 2, 1. Short break. Continue. Stretch the trunk. Pull the heel out of the body. And raise and lower. Raise. And lower. Breathing is calm and even. Extend your arm vertically upwards and continue. Raise and lower. This exercise trains the lateral abdominal muscles and provides more core stability. The Air8 cushion gives you more support and intensifies the training result. And 5, 4, 3, 2, 1. Done. Finish and relax. For more INFORMATION and SHOP please visit: www.air8cushion.com

Plank on Air8 (F-A-11-EN) The well-known full-body exercise is even more effective on the "wobbly" Air8 air cushion, because the balance has to be reestablished again and again. At the same time, the often painful pressure on the feet and ankles, as is the case without a cushion, is eliminated. In the variant on the Air8, the shins are underlaid and supported. This feels pleasant and makes it easier to concentrate on the actual exercise: the perfect training of the deep muscles in the abdomen, torso, shoulders, arms, buttocks and legs. Exercise description: Place the heavily inflated Air8 with the round side down under the shins. Walk with your hands in front of you until your body is stretched out like a board. Lean on your forearms. Elbows are under the armpits. Widen shoulders to the sides. Skull pulls away from the body. Focus your perception on the stomach side and actively bring it to the central axis. From this straight board position, slowly raise the stretched abdominal wall and the pelvis a little more in a controlled manner and lower it back to the starting position. And lift up again. And lower. Caution: never lower it deeper towards the ground. The body must not sag. The deep muscles remain active and maintain body stability. Breathe calmly and evenly. The air cushion creates some instability and thus even more stimulation for the muscles. Check your shoulder and head posture in between. Extend the neck. Another five, four, three, two, one. Take a short break before the second round. Now repeat. Stretch the body back up like a board. Shins rest on the Air8. Elbows under the shoulders. Shoulder blades lie flat and wide on your back. Bring the stomach side closer to the back side and raise and lower the pelvis a little. And lift up again. And lower. It helps to imagine that the stomach and back are placed together like two sheets of paper. This activates the deep muscles and helps to maintain tension in the body. Breathing is calm and even. 30 seconds left. Keep up. Do not let the abdominal wall hang down, but actively bring it closer to the central axis. The spine is stretched all the time. This exercise works the whole body very effectively. Another 5, 4, 3, 2, 1. Finish exercise. And relax. For more INFORMATION and SHOP please visit: www.air8cushion.com

Abdominal Pulses with Air8 Kneeling (F-A-10-EN) During this exercise, the Air8 cushion helps to feel and activate the deep muscles of the torso, as well as to facilitate the straightening of the spine. The air filling gives the body an echo-like feedback, which makes it easier to perceive. The backward incline not only trains the core and abdominal muscles, but also thighs, groins and hip flexors. Exercise description: Kneeling. Stretch the torso vertically. Turn the muscles outwards from the groin with your hands. This opens the hip joints and makes stretching easier. Place the Air8 lengthways on your stomach and hug. Like a baby. There is room for your hands in the cushion recess. Stretch your elbows and shoulders to your sides. Consciously perceive the contact area between the Air8 and the belly side and keep it long stretched. Now press the air cushion gently against your body with your hands as if you want to pull the baby even closer to you. Until you feel the abdominal muscles under the cushion become active. Now lean back a few centimeters with the torso stretched out from the knee joints until a significant stretch can be felt in the thighs, the groin and the trunk. In this starting position, apply slow and gentle pressure pulses with the air cushion against the elongated stomach. So, pull the pillow a little closer and loosen it. And pull back to you again. And solve. Gently. Controlled. In doing so, perceive how all longitudinal muscles in the torso are activated with each pulse. Five. Four. Three. Two. And one. Back to the center. Straighten up. Change the hand position. Pause 15 seconds before the second run starts. Now it goes on. Air8 baby on the belly. Stretch the spine. Lean backwards. And pulsate. Perceive the activity in your core muscles. Waist is long. Extend shoulders and elbows to the sides. The rib cage is constantly pulling away from the pelvis. Along the slope axis. The same goes for the skull. Stretch away from your shoulders. Neck is long. Three. Two. One. Straighten up. And finish exercise. Relax. For more INFORMATION and SHOP please visit: www.air8cushion.com