HOW: Start by lying on your back with your knees bent and your feet flat on the ground. Spread your legs out slightly. Engage your core and deep muscles in your hips and stomach to move your hips in a circular motion. Slowly and controlled move your hips in that circular motion.
FEEL: You should feel the muscles in your core working.
COMPENSATION: Keep your back flat on the ground, don’t arch it as you move your hips. The circular motion should be slow and controlled, not fast.