Get Your Butt Back In The Gym!

Group Personal Training St Louis

Get Your Butt Back In The Gym!

Some people are in denial. It’s coming folks. Really. Summer is almost here and that means many things to different people. It could mean outdoor soccer leagues starting up or the fact that school is out and the kids are home. It also means changing out the wardrobe and pulling out the shorts and swimsuit. And that is when the sirens go off in the head for some people. Red alert! Get Your Butt Back In The Gym! Red alert! There are many women who aren’t as happy with how the hot weather forces them to display their derriere.

However, it doesn’t have to be that way! You don’t have to be built like a supermodel or have some unrealistic body goal to head out to a ballgame at the stadium or a friend’s pool party and still feel COMFORTABLE and CONFIDENT.


Your glutes are your body’s largest and most powerful muscle group. All of your mobility starts and stops with your legs and hips and what’s at the top of that… you guessed it. Bending over to pick up something off the ground, twisting to grab something off the shelf, or kicking the ball with your child in the backyard, all depends on those muscles. It’s obviously cool to look great in that new dress you bought or that swimsuit, but at the end of the day, it’s important to keep them nice and strong because they essentially get you through your day.

Unfortunately, all of us are guilty of binge watching shows on the couch, sitting for long periods of times at the ballpark, and working long hours at a desk. What this means is that you’re not working that seat-filler as much as you should be. Don’t worry – you aren’t squashing it and deflating it like a balloon. But spending all of those hours time parked on it has caused your glutes to weaken. That’s why a plan is absolutely necessary to get that thing moving and shaking.


There’s no ifs, ands, or BUTS about it… you have to put in the work to see the results you want. No magic pill or new miracle diet fad is going to do it on its own. If that was the case everyone would look amazing all the time and the attendance at St. Louis gyms and gyms across the world would plummet drastically. But that’s not the world we live in. Just like your bank account isn’t going to magically increase if you sit on the couch everyday and binge watch that new hot show (though if that’s the case, PLEASE SHARE). You need to get out and work for that money – you also need to work for the body you desire.

One way to do that is to join a group personal training program or team up with a personal trainer. If you live in St. Louis, an easy way to get that started is to simply Google search Group Personal Training St Louis. A group personal trainer or personal trainer isn’t just there to kick your butt. Not all programs are structured like a boot camp. But a trainer who specializes in these fitness programs will have the knowledge on what specific workouts and exercises you can do that will help strengthen and tone your legs, inner and outer thighs, and your glutes. A trainer can give you more personalized recommendations for your body type. Their expertise combined with their enthusiasm and motivating attitude will help you get your butt in shape!


There’s not just one way to get to your destination. You can take backroads or the highway, but in the end, all the routes lead to the place. The same idea applies to fitness. If you simply prefer to work out alone for whatever reason, you can still get real results with a few simple exercises. So let’s get started toward a firmer, toner, stronger posterior!

Squats and deadlifts aren’t the only way to work that backside. Trust me, I know that squats aren’t for everyone. For some people, they can be hard on the knees and even harder on the lower back. Try out instead a Kettle Ball Swing. It’s similar to a squat but a little more fun. Imagine you are like a giant pendulum. Grab a kettlebell with one or two hands and position your legs shoulder-width apart. Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Let the kettlebell hang between your legs. Make sure to keep your arms straight, and then swing the kettlebell up to chest level while swinging your hips. Now squat back down as you swing the kettlebell back between your legs again. Swing the weight back and forth forcefully. Try to go for 4 sets of 10 at a weight you’re comfortable with.

An easy one you can do just at your house is the Dumbbell Stepup. All you need is a pair of dumbbells and a single step. That should be easy to find! Grab a pair of dumbbells and hold them at your sides. Stand in front of the step and step up high enough that your knee is bent 90 degrees. Push your body up until your left leg is straight and so that you’re standing on one leg on the step, keeping your right foot elevated. Lower back down onto the floor and repeat with both legs.

These are two easy exercises that anyone can do at their leisure. All you have to do is set aside 30 mins a day!


Now that you put in the work, it’s time to show it off! Enjoy that summer day with the family at the park. Soak in the sun as you lounge with your girlfriends around the pool. And all the while, you will know that the extra work you put in training at the gym, having fun in a group personal training class, or working it out at the house, will be all worth it when you feel stronger and more confident this summer!

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About the Author: Marshall Ray

Marshall Ray is a Certified Strength and Conditioning Specialist (CSCS), Level 2 Poliquin International Certified Strength Coach (PICP), Biosignature Practitioner and a certified Precision Nutrition Coach (Pn1). He is the founder of Faster Fitness and co-founder of Femme Fit. He's passionate about building a community of people who love fitness and taking control of their health.