Weighted Hollow Body Hover

Instructions

1. Hold a weight plate or dumbbell with both hands and extend your arms overhead while lying on your back.
2. Press your lower back flat into the floor and brace your core.
3. Lift your shoulders and legs a few inches off the floor, holding legs as low as possible without arching your back.
4. Hold the weighted hollow body hover position, keeping the core tight and lower back flat.
5. Maintain the hold for the target duration.