HOW: Begin by lying on your back with your knees bent, feet resting on the ground. Find yourself some sliders or a sock on a hardwood floor, or a towel on a hardwood floor. Place both hands on the belly. Breathe in, and as you breathe in, relax your pelvic floor. This is the area between the sit bones. As you breathe out, engage the pelvic floor. Squeeze and lift the area between the sit bones. Dig the heel into the ground to slide away. Breathe out to engage the pelvic floor as you slide the heel back in towards the body.
FEEL: You will feel your hamstrings and core engaged.
COMPENSATION: Keep the back flat to the ground and ribs from flaring.