Weighted Hollow Body Hold

Lie on your back and press your lower back flat into the floor, then lift your shoulders and legs a few centimeters up, arms extended overhead holding a single dumbbell between both hands. Your whole body should curve gently like a shallow banana, with no arch showing in your lower back at any point. The dumbbell overhead adds leverage that makes it harder to keep your ribs down, so if your back starts to lift off the floor, bring your legs or arms in closer to your body until you can hold the shape properly. Breathe steadily rather than holding your breath through the hold.