HOW: Start by lying on your back with your knees bent and your feet flat on the ground. Bring your knees together and up towards your chest creating a “L” with your hips and lower legs. Your arms should be out to your side. Let your knees drop to one side, slowly. Use your core to let them fall down and to bring them back up. Alternate going to both sides.
FEEL: You should feel your core muscles working and also a stretch in your lower back.
COMPENSATION: Keep your knees together and straight up from your hips. Keep your upper back and shoulder blades on the ground as you rotate.