The ability to control your center of gravity (which is located in your pelvis) from your hips is foundational skill for everyday life, athletic performance and the health of your hips and spine.
The Pelvic Clock
To begin, lie on your back with your knees bent and your feet flat, and visualize your pelvis resting on a clock face. This exercise will explore developing coordinated activation to control the position of the pelvis.
Practice along with the video below. Pause the video as each new movement is introduced. Practice until you feel comfortable with that movement, then resume the video.