Bridge W Leg Lift

While lying face up on a mat, pull your feet in in to about 110 degree bend close to your butt at slightly narrower than shoulder width. Bring the other leg straight up in the air and bridge up pushing to the heel of the foot on the mat. Mkae sure to tighten your core and roll you spine one vertebra at at time keeping your upper body stationary on the mat. You can do this super slow taking 10-60 seconds in each direction.

Make sure you get the hips all the way up and form a straight line knee to shoulder (negative slope).