Weighted Hollow Body Hover

1. Starting Position:
- Lie flat on your back on a mat or a comfortable surface.
- If using a weighted object, hold it above your head with both hands. Your arms should be fully extended.

2. Body Positioning:
- Engage your core muscles by pulling your belly button towards your spine.
- Lift your shoulders off the ground slightly and raise your legs off the mat, keeping them straight.
- Your body should form a slight curve, with your lower back in contact with the mat.

3. Lift Your Legs:
- Raise your legs so they are at a 45-degree angle to the floor. Keep them together and your feet pointed.

4. Holding the Position:
- Keep your arms straight, and if using a weight, maintain it above your head.
- Hold this position while breathing steadily. Focus on maintaining tension in your core.

5. Duration:
- Aim to hold the hover position for 20 to 60 seconds, depending on your fitness level. Gradually increase the duration as your strength improves.

6. Return to Starting Position:
- To finish, slowly lower your legs and shoulders back to the mat. Relax your body and breathe deeply.

Tips:
- Keep your movements slow and controlled to avoid straining your back.
- Ensure that your core remains engaged throughout the exercise for maximum effectiveness.
- If you experience any discomfort, lower the weight or adjust your position.