5.
Standing in front of the chair, stretch your hands out and hold on to the armrests of the chair while stretching your back and lifting your hips in an upward and backward direction. Lift your head slightly.

6.
Place the balloon on the floor and lay with your back comfortably on it. Move your hips up and down while stretching out your arms sideways. Move your shoulders in a circular motion.

7.
Place yourself in the same position as in exercise 6. Fold your arms and hands behind your head. Bring your elbows out to the sides and lift your hips.

8.
Place your upper body on the balloon. Stretch your arms backwards and roll back and forth.

9b.
Place your body in the same position as in exercise 9a. Press your heels together with your knees slightly open. Place your hand behind your head pulling your head gently forward to apply pressure on your abdominal muscles.

10a.
Comfortably align your back to the floor and hold the balloon lengthwise between your legs. Lift the balloon up and press both legs together.

10b.
Place your body in the same position as in exercise 10a. Hold the balloon laterally between your knees. Lift the balloon up and press your knees together.

10c.
Place your body in the same position as in exercise 10a. Stretch out your legs and hold the balloon with your feet and press your feet together.

11a.
Sitting on the floor place the balloon between your legs and press your legs together. Stretch your upper body backwards and place your hand behind your head and hold your head straight.

11b.
Sitting on the floor place the balloon between your legs and press your legs together. Stretch out your arms to your sides and clench your fists and tighten your abdominal muscles.

12a.
Sitting on the floor bend and spread your legs. Hold the balloon with both hands in front of you. Put pressure on the balloon with both hands in an on-off rhythm.

12b.
Sitting on the floor with your legs stretched out hold the balloon with both hands stretched out. Lean forward bringing the balloon in front of you as far as possible.

13a.
Sitting on the floor bend one leg forward and stretch out the other while holding the balloon behind your back with both hands.

13b.
Place your head down between your legs and stretch both arms backward while holding the balloon. Lift the balloon up with both hands behind your back.

Winding down

14.
Lie down comfortably on the floor. Place the balloon under one leg and stretch out the other leg. Move your leg on the balloon backward and forward from your hip. Inhale and exhale slowly.

15.
Spread your legs out on the floor and rest your upper body on the balloon. Inhale and exhale in a slow rhythm letting your body totally relax.