Hollow Hold

1. Begin by lying flat on your back with your arms extended overhead and your legs straight out.

2. Press your lower back into the floor by engaging your abdominal muscles. This will elevate your shoulders and legs slightly off the ground.

3. Point your toes, and extend your arms so that they are biceps by your ears, keeping your hands and arms lifted above the ground.

4. The key is to create a slight 'banana' shape with your body by lifting your shoulder blades and legs while maintaining contact between your lower back and the floor. Your body should be hollowed out, hence the name "Hollow Hold."

5. Hold this position, ensuring that your core is tight and your lower back does not arch or come off the floor.

6. Breathe steadily and hold for the desired duration before gently lowering your limbs to the floor to rest.

7. Repeat for the number of sets you have planned, resting adequately between each set.

Note: Maintain tension in your core throughout the exercise and avoid straining your neck. If it's too challenging, modify the movement by keeping one leg bent with the foot on the floor, or by reducing the amount of time you hold the position.

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