HOW: Start in a seated position with your knees out from your hips and your feet underneath your knees. Begin to draw your belly button in rotating your hips forwards. Only allow movement in the lower abdominal area as you rotate your hips forward. Perform in a slow and controlled motion. Then, reverse the motion and roll your hips backwards. Pretend your have a tail and you are alternating tucking the tail between your legs and then behind you,
FEEL: You should feel your deep hip and core muscles working.
COMPENSATION: Only allow movement in the pelvis area, not in your legs or upper back.