Kneeling posture is an exercise method in the field of fitness, which is generally used to exercise buttocks.

The action of exercising buttocks: gluteal bridge. At first, we lay flat on the yoga mat and let our bodies relax naturally. At this time, we bend our legs. At this time, we use the strength of the waist and abdomen to lift the hips up and leave the ground. At the same time, our arms support the floor, so that our shoulders and backs can slowly leave the ground. So at this time, the body can form a curved shape, that is, the shape of the gluteal bridge. This action remains unchanged for more than 30 seconds, and three groups of actions can be done one day. 2. Sit still. Static squat is also an effective action to practice ass. At first, our bodies stood straight and clung to the wall. At this time, let our bodies squat slowly, just like sitting in a chair, the thighs and calves form 90 degrees, the calves are vertically close to the wall, and the hips are independent. Keep this action for more than 30 seconds, and you can do 2~3 groups a day. This action can effectively tighten our hips, thus improving our hips and making them firmer. Step 3 get down. I don't think most people are unfamiliar with squat, because it is a training action that we often do at ordinary times, which can help us exercise lower limb strength very effectively. When we do this action, we should always keep our backs straight. After squatting, you should "sit" your hips, keep your thighs parallel to the ground, and feel the tension of your hips. If you have elastic belt at home, you can also use elastic belt to complete this training action and put elastic belt on our thighs. You can refer to the above figure to complete this training action and standardize the action, and do it for more than 10 times in a group. Leg lifting action. First, lie flat on the yoga mat and let your legs straighten naturally. At this time, we use the strength of the waist, abdomen and legs to lift our legs up and keep them together. Try to keep our hips off the ground and make them tilt up, which can make our hips more compact. Because the hips need strength, they can have a good exercise effect. Stick to this action for 30 times as a group and do 3~5 groups each time. 4. charge forward. Stand back and forth with your feet apart, and the spacing should be adjusted according to your personal situation. When squatting, the front side of the thigh is parallel to the ground, and the rear knee is close to the ground but does not touch the ground. You can carry a load or not. Do 2 groups on each hip, one ***4 groups. Each group 12- 15 times. Rest between groups for 30-60 seconds.