HOW: Start by standing next to a wall. Lunge forward with the leg closest to the wall bending at the knee but keeping the knee over your toes. The other leg is behind you with your knee bent and your toes pushing into the ground. Hold a med ball with both hands in front of your with your elbows slightly bent. Bring the ball down and away from the wall as you bend your back knee more and then rotate your torso tossing the ball into the wall. As you catch the ball, use that momentum to rotate your torso the other way repeating the process.
FEEL: You should feel your core working. You should also feel the muscles in your lower body working.
COMPENSATION: Keep your hips facing the same direction, don’t rotate.