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Functional Fitness Exercises
#01 Core Swing on Air8
Sit in the hollow of the cushion with a straight spine.
Bend your legs with knees pointing up; keep your feet in contact with the ground.
Cross your arms and keep your shoulders relaxed and low.
Lean back slightly and gently swing back and forth, engaging your core muscles.
Gradually lean back further while maintaining a long, stretched spine and continue swinging.
Lean back even further and keep swinging.
With each deeper lean back, swing back and forth several times.
Return to the starting position.
Finish the exercise and relax.
Bend your legs with knees pointing up; keep your feet in contact with the ground.
Cross your arms and keep your shoulders relaxed and low.
Lean back slightly and gently swing back and forth, engaging your core muscles.
Gradually lean back further while maintaining a long, stretched spine and continue swinging.
Lean back even further and keep swinging.
With each deeper lean back, swing back and forth several times.
Return to the starting position.
Finish the exercise and relax.
#30 Gentle Crunches on Air8
Lie on your back on the Air8 cushion, with both cushion pads supporting the chest at the transition between the lumbar and thoracic spine.
The spine has space in the cushion recess and can expand optimally.
Bend your legs, keeping knees pointing up.
Place hands behind your head, elbows pulling to the sides.
Lower your head and arms toward the floor, then lift them up again.
Repeat: Lower, lift, lower, lift—slow and controlled movements.
Keep the abdominal wall flat and stretched throughout the exercises.
Keep the neck long and relaxed.
Breathe calmly and evenly.
Finish exercise. Relax.
The spine has space in the cushion recess and can expand optimally.
Bend your legs, keeping knees pointing up.
Place hands behind your head, elbows pulling to the sides.
Lower your head and arms toward the floor, then lift them up again.
Repeat: Lower, lift, lower, lift—slow and controlled movements.
Keep the abdominal wall flat and stretched throughout the exercises.
Keep the neck long and relaxed.
Breathe calmly and evenly.
Finish exercise. Relax.
#05 Back Crunches on Air8
Lie on your stomach with your lower chest on the Air8 cushion.
Support yourself on your forearms and stretch your legs.
Stretch your spine in the opposite direction while activating your core muscles.
Place hands behind your head, keeping the neck long and gaze toward the floor.
From this position, raise your upper body slightly, then lower it back down.
Repeat: Raise and lower evenly and in a controlled manner.
Keep the movement small, using only the back muscles.
Relax the glutes as much as possible and keep shoulders low.
Finish exercise. Relax.
Support yourself on your forearms and stretch your legs.
Stretch your spine in the opposite direction while activating your core muscles.
Place hands behind your head, keeping the neck long and gaze toward the floor.
From this position, raise your upper body slightly, then lower it back down.
Repeat: Raise and lower evenly and in a controlled manner.
Keep the movement small, using only the back muscles.
Relax the glutes as much as possible and keep shoulders low.
Finish exercise. Relax.
#31 Big Balance
Sit in the recess of the cushion with your legs bent.
Lean backward with a straight torso and support yourself on your hands.
Lift your legs into the air one at a time.
Raise your arms and bend them in front of your body.
Balance on the Air8 Cushion while keeping your back and abdominal muscles long and straight.
Extend your arms to the sides.
Bend one arm at a time and stretch it out again, alternating sides: Left arm. Right arm. Left arm. Right arm.
Continue moving and balancing for one to two minutes.
Finish the exercise and relax.
Lean backward with a straight torso and support yourself on your hands.
Lift your legs into the air one at a time.
Raise your arms and bend them in front of your body.
Balance on the Air8 Cushion while keeping your back and abdominal muscles long and straight.
Extend your arms to the sides.
Bend one arm at a time and stretch it out again, alternating sides: Left arm. Right arm. Left arm. Right arm.
Continue moving and balancing for one to two minutes.
Finish the exercise and relax.
#24 Long Leg Lifts in Hip Position on Air8
Lie with your groin on the Air8 cushion.
Support your head on the back of your hands.
Elongate the spine and lift your legs in the air.
Raise and lower your extended legs alternately, engaging deep hip and glute muscles.
Left leg up, then down. Right leg up, then down.
Continue with smooth, controlled movements.
The air cushion adds instability, increasing the challenge.
Maintain core engagement throughout.
Finish exercise. Relax.
Support your head on the back of your hands.
Elongate the spine and lift your legs in the air.
Raise and lower your extended legs alternately, engaging deep hip and glute muscles.
Left leg up, then down. Right leg up, then down.
Continue with smooth, controlled movements.
The air cushion adds instability, increasing the challenge.
Maintain core engagement throughout.
Finish exercise. Relax.
#23 Frog Lifts on Air8
Lie with your groin on the Air8 cushion.
Support your head on the back of your hands.
Bend your legs and slide your knees wide to the sides.
Bring your heels together and gently press them against each other.
Engage the deep hip and glute muscles to lift your legs toward the ceiling.
From this position, lift slightly higher, then lower back down with control.
Repeat: lift and lower while maintaining gentle heel pressure.
The Air8 cushion supports and balances the hips, adding instability to increase the challenge.
Maintain smooth, controlled movement.
Finish the exercise. Relax.
Support your head on the back of your hands.
Bend your legs and slide your knees wide to the sides.
Bring your heels together and gently press them against each other.
Engage the deep hip and glute muscles to lift your legs toward the ceiling.
From this position, lift slightly higher, then lower back down with control.
Repeat: lift and lower while maintaining gentle heel pressure.
The Air8 cushion supports and balances the hips, adding instability to increase the challenge.
Maintain smooth, controlled movement.
Finish the exercise. Relax.
#26 Swinging on Air8 in SideStraddle
Sit in the recess of the cushion.
Stretch your legs out to the sides.
Extend your spine vertically.
Place your hands on the Air8 Cushion.
Keeping your upper body straight, bend forward as far as possible and begin swinging slightly back and forth.
Pull the cushion towards you with your hands to help maintain a straight back.
Lean forward a little more while continuing to swing.
Stretch and swing forward for two to three minutes, keeping the back continuously elongated.
Breathe calmly and evenly throughout the exercise.
Finish the exercise and relax.
Stretch your legs out to the sides.
Extend your spine vertically.
Place your hands on the Air8 Cushion.
Keeping your upper body straight, bend forward as far as possible and begin swinging slightly back and forth.
Pull the cushion towards you with your hands to help maintain a straight back.
Lean forward a little more while continuing to swing.
Stretch and swing forward for two to three minutes, keeping the back continuously elongated.
Breathe calmly and evenly throughout the exercise.
Finish the exercise and relax.
#13 Leg Long-Lifts in Hip Position on Air8
Lie on your side with your hip in the hollow of the Air8 cushion.
Support yourself on your right forearm. Elongate the spine.
Bend your legs. Extend your left leg, so your foot is in the air.
Pull the stretched leg out of the hip with a small movement away from the body.
As if you want to push the air away with the sole of your foot. Then slightly loosen again.
Elongate and loosen at your own pace.
The thigh automatically rises slightly with the pulling movement.
Pull-lift and loosen for a minute or two.
Look ahead, or alternatively, look down to relax your neck.
Back to the starting position. Change side and repeat.
Support yourself on your right forearm. Elongate the spine.
Bend your legs. Extend your left leg, so your foot is in the air.
Pull the stretched leg out of the hip with a small movement away from the body.
As if you want to push the air away with the sole of your foot. Then slightly loosen again.
Elongate and loosen at your own pace.
The thigh automatically rises slightly with the pulling movement.
Pull-lift and loosen for a minute or two.
Look ahead, or alternatively, look down to relax your neck.
Back to the starting position. Change side and repeat.
#10 Chest Rotation in Prone Position on Air8
Lie face down with your groin resting on the Air8 cushion.
Rest on your hands with wrists below the shoulders and fingers pointing toward each other.
Align elbows to the sides and elongate the spine.
Gently rotate the chest to the right and left while keeping the neck long.
Keep the head still and gaze directed at the floor.
Move only the thorax, ensuring even and controlled rotation.
Gradually lighten the weight on the wrists until they lift slightly on their own.
Rotate for two to three minutes, allowing the cushion to stabilize the pelvis.
Feel the counterpressure from the cushion helping to mobilize the pelvic halves.
Return to the starting position and relax.
Rest on your hands with wrists below the shoulders and fingers pointing toward each other.
Align elbows to the sides and elongate the spine.
Gently rotate the chest to the right and left while keeping the neck long.
Keep the head still and gaze directed at the floor.
Move only the thorax, ensuring even and controlled rotation.
Gradually lighten the weight on the wrists until they lift slightly on their own.
Rotate for two to three minutes, allowing the cushion to stabilize the pelvis.
Feel the counterpressure from the cushion helping to mobilize the pelvic halves.
Return to the starting position and relax.
#38 Air8 Pulses Bent Forward
Sit on a mat, extend legs forward.
Align torso vertically.
Hold the Air8 cushion with palms on the cushion sides and lift it overhead.
Shoulders are deep and wide.
Gently compress the cushion with your palms until you feel the deep muscles of your torso activate.
Lean forward with a straight back.
In this position, pulse the cushion: compress and release.
Movement is small but felt deeply in the torso.
After 1–2 minutes, slowly return to the starting position.
Realign the spine, stretch the head upward, relax shoulders.
Repeat once more, then finish and relax.
Align torso vertically.
Hold the Air8 cushion with palms on the cushion sides and lift it overhead.
Shoulders are deep and wide.
Gently compress the cushion with your palms until you feel the deep muscles of your torso activate.
Lean forward with a straight back.
In this position, pulse the cushion: compress and release.
Movement is small but felt deeply in the torso.
After 1–2 minutes, slowly return to the starting position.
Realign the spine, stretch the head upward, relax shoulders.
Repeat once more, then finish and relax.
#22 Bird Dog on Air8
Start on all fours, with your left lower leg on the Air8 cushion.
Place hands under shoulders, fingers angled slightly inward.
Lengthen the spine and stabilize your upper body.
Extend your right leg back and left arm forward.
Gently stretch hand and foot diagonally apart with small lifting movements.
Let arm and leg lift slightly as you stretch.
Perform 20–30 controlled repetitions.
The Air8 supports the knee and adds instability for deeper core activation.
Finish, switch sides, and repeat.
Place hands under shoulders, fingers angled slightly inward.
Lengthen the spine and stabilize your upper body.
Extend your right leg back and left arm forward.
Gently stretch hand and foot diagonally apart with small lifting movements.
Let arm and leg lift slightly as you stretch.
Perform 20–30 controlled repetitions.
The Air8 supports the knee and adds instability for deeper core activation.
Finish, switch sides, and repeat.
#36 Straddle Side Stretch Flow on Air8
Sit in the cushion recess.
Stretch your legs out to the sides.
Elongate your spine vertically.
Raise your right arm. Place your left arm on the cushion.
Turn your torso to the right, then bend over the left leg.
Turn your head toward the right arm.
Hold the stretch for 3–4 breaths, deepening with each exhale.
Focus on the chest and imagine stretching the ribs apart.
Slowly return to center. Repeat on the other side.
Finish the exercise. Relax.
Stretch your legs out to the sides.
Elongate your spine vertically.
Raise your right arm. Place your left arm on the cushion.
Turn your torso to the right, then bend over the left leg.
Turn your head toward the right arm.
Hold the stretch for 3–4 breaths, deepening with each exhale.
Focus on the chest and imagine stretching the ribs apart.
Slowly return to center. Repeat on the other side.
Finish the exercise. Relax.
Exercises at the Desk
#102 Breath Meditation with Air8
Place the Air8 with the flat side behind the back.
The lower end of the cushion supports the sacrum.
Lean back so that as much contact surface as possible is created between the back and the Air8, and lengthen the spine.
Keep the shoulders wide and relaxed.
Close the eyes and focus on the breath.
Inhale into the back of the ribcage, consciously expanding the diaphragm sideways into the flanks. Exhale, shift awareness from the ribcage to the spine, relax the ribcage, and continue lengthening the spine with the exhalation.
Repeat: Inhale – expand the ribcage at the contact surface with the air cushion. Exhale – focus on length in the spine.
Inhale: wide. Exhale: long.
Notice how the Air8, through its “air echo,” makes the entire back line and the activity of the intercostal muscles perceptible, enhancing feedback from even the smallest movements of the upper body.
Repeat this breathing meditation for two to three minutes. Finish the exercise. Relax.
Inhale into the back of the ribcage, consciously expanding the diaphragm sideways into the flanks. Exhale, shift awareness from the ribcage to the spine, relax the ribcage, and continue lengthening the spine with the exhalation.
Repeat: Inhale – expand the ribcage at the contact surface with the air cushion. Exhale – focus on length in the spine.
Inhale: wide. Exhale: long.
Notice how the Air8, through its “air echo,” makes the entire back line and the activity of the intercostal muscles perceptible, enhancing feedback from even the smallest movements of the upper body.
Repeat this breathing meditation for two to three minutes. Finish the exercise. Relax.
#103 Pelvic Floor Activation on Air8
Sit in the hollow of the Air8, like sitting on a saddle.
Bend your legs, feet remain in contact with the floor.
Position the knees above the heels.
Align the torso upright.
Relax the shoulders to the sides.
Direct your awareness to the heels and gently press them into the floor until you feel muscle activation in the lower pelvis, around the sit bones.
Then release the heel pressure and notice the relaxation in the pelvic floor.
Repeat this subtle but clearly perceptible movement 20 to 30 times: press the heels into the floor, activate the pelvic floor, release the pressure, relax the pelvic floor.
The air cushion keeps the pelvis in position and enhances awareness.
You can also feel the pelvic floor activity with your hands placed at the sides of the hip joints.
Keep the spine elongated throughout the entire exercise.
Breathe calmly and evenly.
Finish the exercise and relax.
Bend your legs, feet remain in contact with the floor.
Position the knees above the heels.
Align the torso upright.
Relax the shoulders to the sides.
Direct your awareness to the heels and gently press them into the floor until you feel muscle activation in the lower pelvis, around the sit bones.
Then release the heel pressure and notice the relaxation in the pelvic floor.
Repeat this subtle but clearly perceptible movement 20 to 30 times: press the heels into the floor, activate the pelvic floor, release the pressure, relax the pelvic floor.
The air cushion keeps the pelvis in position and enhances awareness.
You can also feel the pelvic floor activity with your hands placed at the sides of the hip joints.
Keep the spine elongated throughout the entire exercise.
Breathe calmly and evenly.
Finish the exercise and relax.
#105 Core Swing with Pelvic Floor Activation on Air8
Sit in the hollow of the Air8, like sitting on a saddle.
Bend the legs, feet remain in contact with the floor.
Knees positioned above the heels.
Align the spine upright.
Keep shoulders low and wide.
Lean the straight torso slightly back from the hip joints, then gently rock forward and back from this position.
Keep the waist long.
With each rocking movement, lean a little further back.
Rock forward and back at your own pace for one to two minutes.
The unstable air cushion requires continuous balance.
This activates and trains the deep core and pelvic floor muscles.
Keep the spine elongated throughout the exercise.
Breathe calmly and evenly.
Return to the starting position.
Relax.
#107 Arm Swing on Air8
Sit in the hollow of the Air8, like sitting on a saddle.
Bend the legs, feet remain in contact with the floor.
Knees positioned above the heels.
Align the torso upright.
Keep shoulders low and relaxed.
The head reaches upward toward the ceiling.
Extend the arms vertically upward until the upper arms are parallel to the ears.
Keep the shoulders low and relaxed.
Lean the upright torso slightly back from the hip joints until the deep core muscles become noticeably active.
From this position, swing the arms alternately forward and backward.
Continue for one to two minutes.
Keep the waist long.
Lengthen the neck.
Keep the shoulders low.
The air cushion enhances body awareness and intensifies the activity of the diagonal core muscles, as the body must continuously compensate for balance. Keep the spine elongated throughout the entire exercise. Breathe calmly and evenly. Return to the starting position. Relax.
The air cushion enhances body awareness and intensifies the activity of the diagonal core muscles, as the body must continuously compensate for balance. Keep the spine elongated throughout the entire exercise. Breathe calmly and evenly. Return to the starting position. Relax.
#108 Spinal Rotation on Air8
Sit in the hollow of the Air8, like sitting on a saddle.
Bend the legs, feet remain in contact with the floor.
Knees positioned above the heels.
Align the torso upright.
Keep shoulders low and relaxed.
The head reaches upward toward the ceiling.
Place the right hand on the front cushion pad and the left hand on the back cushion pad. Hold the pads and gently rotate the chest to the left. Keep the spine elongated throughout the movement. Draw the elbows away from the body. The hands intensify the rotational stretch: the front hand gently pulls on the cushion while the back hand presses into it. Pause briefly at the end of the rotation and turn the head further toward the left shoulder. The gaze follows the movement, the neck remains long. Hold the stretch briefly. Slowly return to center.
Switch sides: left hand in front, right hand in back. Rotate the torso to the right, keeping the spine elongated. Pause at the end position, then turn the head further toward the right shoulder. Keep the neck long and feel the stretch briefly. Return to center.
Repeat the exercise two to three times. Return to the starting position. Relax.
Place the right hand on the front cushion pad and the left hand on the back cushion pad. Hold the pads and gently rotate the chest to the left. Keep the spine elongated throughout the movement. Draw the elbows away from the body. The hands intensify the rotational stretch: the front hand gently pulls on the cushion while the back hand presses into it. Pause briefly at the end of the rotation and turn the head further toward the left shoulder. The gaze follows the movement, the neck remains long. Hold the stretch briefly. Slowly return to center.
Switch sides: left hand in front, right hand in back. Rotate the torso to the right, keeping the spine elongated. Pause at the end position, then turn the head further toward the right shoulder. Keep the neck long and feel the stretch briefly. Return to center.
Repeat the exercise two to three times. Return to the starting position. Relax.
#111 Neck Pulses with Air8
Sit at the front edge of a chair.
Place the Air8 behind the head so that the back of the skull rests in the cushion recess.
Place the hands on the flat side of the cushion, fingertips pointing toward each other.
Open the elbows out to the sides.
Keep the neck long, shoulders low and wide.
Align the spine vertically and maintain this length throughout the exercise.
Gently pulse the back of the head into the cushion: lightly press into the cushion and then slightly release the pressure. Repeat at your own pace for one to two minutes. Apply only light pressure to keep the neck muscles feeling gently stretched at all times. With each pulse, lengthen the spine further upward toward the ceiling. Keep the jaw relaxed.
Breathe calmly and evenly. Finish the exercise and return to the starting position. Relax.
Gently pulse the back of the head into the cushion: lightly press into the cushion and then slightly release the pressure. Repeat at your own pace for one to two minutes. Apply only light pressure to keep the neck muscles feeling gently stretched at all times. With each pulse, lengthen the spine further upward toward the ceiling. Keep the jaw relaxed.
Breathe calmly and evenly. Finish the exercise and return to the starting position. Relax.
#126 Leg and Hip Joint Rotation on Air8
Sit at the front edge of a chair.
Place the Air8 on the right side of the body so the flank rests in the cushion recess.
Extend the right arm and lean it into the cushion.
Open the shoulder to the side.
Lengthen the spine upward.
Now, with a gentle pulsating movement, press the air cushion into the flank using the extended upper arm and then slightly release the pressure. Repeat in a slow and controlled rhythm: press the arm into the cushion, reduce the pressure. The shoulder stays wide and continues to open with each pulse. The wrist reaches toward the floor, fingers remain relaxed.
Pulse the arm into the cushion for one to two minutes. The Air8 keeps the flank and shoulder girdle aligned and enhances body awareness. You should feel clear muscle activation and stretching in the arm and shoulder girdle. The neck remains long.
Finish the pulsing and return to the starting position. Switch sides and repeat with the left arm.
Now, with a gentle pulsating movement, press the air cushion into the flank using the extended upper arm and then slightly release the pressure. Repeat in a slow and controlled rhythm: press the arm into the cushion, reduce the pressure. The shoulder stays wide and continues to open with each pulse. The wrist reaches toward the floor, fingers remain relaxed.
Pulse the arm into the cushion for one to two minutes. The Air8 keeps the flank and shoulder girdle aligned and enhances body awareness. You should feel clear muscle activation and stretching in the arm and shoulder girdle. The neck remains long.
Finish the pulsing and return to the starting position. Switch sides and repeat with the left arm.
#141 Dynamic Knee Stretch with Air8
Sit at the front edge of a chair.
Lean the torso forward from the hip joints with a straight back.
Place the Air8 behind the right hollow of the knee.
Extend the leg, heel stays on the floor, toes point upward.
Keep the leg extended, gently press against the Air8, and at the same time pull the cushion toward the body with the hands until the entire surface of the back of the knee is in contact with the cushion. The counterpressure of the air cushion creates a pleasant stretch sensation in the back of the knee and the back of the leg.
Now, gently work with the pressure and counterpressure in a pulsing movement: Press the back of the knee slightly more into the cushion, while the hands pull against the Air8, then lightly release the pressure. Press in and release again. Repeat slowly and in a controlled manner for one to two minutes.
The hands continuously draw the Air8 toward the body. Notice how lymphatic flow and circulation are stimulated with each pulse, creating a massage-like effect. In between, lengthen the spine repeatedly. Keep the shoulders relaxed.
Finish the exercise and return to the starting position. Switch sides and repeat with the left leg.
Keep the leg extended, gently press against the Air8, and at the same time pull the cushion toward the body with the hands until the entire surface of the back of the knee is in contact with the cushion. The counterpressure of the air cushion creates a pleasant stretch sensation in the back of the knee and the back of the leg.
Now, gently work with the pressure and counterpressure in a pulsing movement: Press the back of the knee slightly more into the cushion, while the hands pull against the Air8, then lightly release the pressure. Press in and release again. Repeat slowly and in a controlled manner for one to two minutes.
The hands continuously draw the Air8 toward the body. Notice how lymphatic flow and circulation are stimulated with each pulse, creating a massage-like effect. In between, lengthen the spine repeatedly. Keep the shoulders relaxed.
Finish the exercise and return to the starting position. Switch sides and repeat with the left leg.
#146 Core Side Bends on Air8
Sit on the Air8, like sitting on a saddle.
Bend the legs, feet remain in contact with the floor.
Knees positioned above the heels.
Align the spine vertically and lengthen it.
Relax the shoulders out to the sides.
Interlace the fingers and turn the palms outward. Stretch the arms upward, shoulders remain low. Wrists reach toward the ceiling.
From this starting position, alternately bend and stretch the upper body to the left and right. To the left, back to center. To the right, back to center. Continue bending and stretching to the sides for one to two minutes.
Keep the waist long. Keep the shoulders low. Notice how the air cushion supports the pelvis in a symmetrical position while gently challenging your balance. This activates and trains the deep core muscles as well as the pelvic floor.
Return to center. Finish the exercise. Relax.
Interlace the fingers and turn the palms outward. Stretch the arms upward, shoulders remain low. Wrists reach toward the ceiling.
From this starting position, alternately bend and stretch the upper body to the left and right. To the left, back to center. To the right, back to center. Continue bending and stretching to the sides for one to two minutes.
Keep the waist long. Keep the shoulders low. Notice how the air cushion supports the pelvis in a symmetrical position while gently challenging your balance. This activates and trains the deep core muscles as well as the pelvic floor.
Return to center. Finish the exercise. Relax.
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