Whether you do it when you wake up, on your lunch break, or before you go to bed, this simple yoga routine will help you clear your mind in a matter of minutes.

No, you’re not imagining it. With almost half-a-million posts on Instagram, #bootygoals is definitely a thing. If you’re already familiar with the peachy pics taking over your social feeds, you’re probably wondering (as we did!) how these stars shaped their glorious glutes.

As always when we have questions, we turned to the experts: certified personal trainers Morgan Olson, founder of Babe Go Lift and Roxie Jones of Tone House. Here's what they had to say about transforming the tush.

RELATED: 11 Celeb-Approved Workouts for a Toned, Sculpted Butt

Can you lose weight from just your butt?

The idea behind losing weight from one particular body part is called spot reduction. The thinking goes that you can target specific areas of the body and selectively decide where the fat will disappear. But science has shown time and time again that spot reduction is as much of a myth as unicorns. That's because fat cells are distributed all over your body, Olson says. To see them disappear, you'd need to reduce your overall body fat. “Working a certain muscle group doesn’t mean that you’re going to lose the fat that covers and surrounds that muscle,” she says.

However, you can still train a specific muscle group. People often use the terms “spot reduction” and “spot training” interchangeably, but they’re actually different. “One is BS, and one can help build a booty,” Olson says. "Spot training is the idea that you can develop a certain muscle or muscle group by training those muscles."

RELATED: Can You Lose Weight Just from Your Stomach?

How to spot-train your butt

Exercises that force you to activate and engage the muscles that make up the booty—the gluteus maximus, gluteus medius, and gluteus minimus—will help you increase the size of those muscles, Jones says. “Any glute-specific exercises technically allow you to spot-train your booty."

If you’ve never trained your peach before, experts suggest starting with resistance band exercises (like kickbacks or lateral or monster walks) or bodyweight exercises (like air squats, unweighted lunges, and step-ups). “Adding in these beginner-level exercises will teach you how to activate your glute muscles. Once you know how, you add in more complex, weighted lifts,” Jones says.

Learning how to activate your glutes is crucial. “You can do squats until you’re blue in the face, but if you’re not actually activating the muscles, you won’t see any results,” Jones adds. To test your ability to activate your glutes, stand in front of a mirror so you can see your booty. Try to squeeze one butt cheek as hard as you can. If nothing happens, you’re not engaging your glutes. If you can see one of your cheeks contracted, the glute is activated.

Once you're ready for weighted lifts, Olson has a few favorites that "will make your butt burn real good," she says, including sumo squats, deadlifts, barbell glute bridges, reverse lunges, weighted step-ups, and curtsy lunges. These work the glute muscles from all angles, too. "They'll give you a firmer lower back, fuller side butt, perkier upper butt, and rounder lower booty,” she adds.

After your pump-up session, remember to give yourself time to recovery properly. “Help your booty recover and grow back stronger and perkier with proper sleep and nutrition and foam rolling or stretching,” Jones says.

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Bonus: Training your butt could help reduce body fat

Whether or not losing weight is the goal, working your glutes with these exercises can help reduce overall body fat and rev up your metabolism. “Squats may be working your glutes, but they also work your core, quads, hamstrings, and lats. And the more muscles groups you use, the more work is required from your body and the more calories you are going to burn,” Jones explains. Having more muscle also means you're burning more calories even when you're not exercising, increasing your overall fat burn, she adds.

The bottom line: Whether you’re trying to lose weight or build a peach, training your booty-muscles can help get you to your goal.

Fitness influencer Anna Victoria used to only post “perfectly posed” photos of herself on Instagram, with her stomach sucked in and muscles popping. But she realized that it could be negatively impacting her followers.

Victoria, 29, came to realize that she wasn’t accurately depicting her life.

“Through sharing my own posed photos over the last few years, I noticed a trend of young girls and women of all ages leaving a variety of comments from ‘#goals’ to ‘I hope I can one day look like that,’ to ‘I will never look like that.’ It began to weigh on me,” she wrote in an essay for Today.

Victoria laments that as much as she loves and relies on social media, it “tends to remove the human component” as people try to make their lives look perfect.

“When young girls and women of all ages see countless pictures of seemingly flawless women, it can seem like these beautiful women are in the majority,” she said. “This leads these normal, everyday women to feel like there’s something wrong with them. Why can’t I look like that? Why am I eating so healthy, working so hard in the gym, yet my body doesn’t look like that?”

Thinking about these issues led Victoria to post an honest photo in January 2016 of the belly rolls she has when sitting down. The Instagram post immediately went viral and she received an “overwhelming amount of support.”

“I could tell this was something women clearly needed: to know that they don’t have to live up to the unrealistic expectations of never showing a bad angle, cellulite, stretch marks or belly rolls,” she wrote.

Victoria has since shared several more “normal” photos, from ones of her bloated stomach after a big meal to her “real life booty,” and wrote that it clearly makes a difference.

“I received a variety of comments, from women thanking me for showing it’s OK to be human, to others sharing that they’ve struggled with body dysmorphia and eating disorders because of all the perfect images they constantly see online, and that my photo saved them,” she said. “If all I have to do to help so many overcome such serious internal battles is to share a photo of myself sitting with a few belly rolls, it’s the least I can do.”

Victoria said her goal is for women to “feel confident in themselves.”

“I want women to love themselves and appreciate themselves from all angles because a bad angle doesn’t take away from our worth or our beauty,” she said.

In the market for a new fitness tracker? You're shopping at the perfect time: Fitbit just announced an update to their bestselling Charge 2 device. The Charge 3, which the company is calling their "most advanced tracker ever," is available for presale now and officially ships in a few weeks.

Preorder now: $150 and up; fitbit.com

The Fitbit Charge 3 has many of the features you've come to love about the previous Charge model: insights on heart rate, distance traveled, and calorie burn; smartphone notifications; and a sleek, durable interface. The new model is also water-resistant up to 50 meters and boasts a significantly larger touchscreen (it's about 40% bigger, but 20% lighter, thanks to aerospace grade aluminum). If you have an older Fitbit, you might also notice that the Charge 3 feels more like a smartphone; you can easily swipe between apps, and the backlit display automatically adjusts to different types of light.

But our senior fitness editor Rozalynn S. Frazier is probably most excited about the better-than-ever battery life. "A single charge should last you seven days, which is a game changer—especially for someone like me, who always seems to forget to plug in my device at night," she says.

Also cool, according to Roz? The ability to easily swap out bands. The Charge 3 offers three different types: silicone sports bands in four cheery hues for $30, woven bands in two colors for $35, and midnight blue or plum leather bands for $50. The different textures make taking your fitness tracker from a workout class to dinner and drinks totally seamless.

Between work and workouts October has been pretty hectic. Suddenly, as you absentmindedly flip past Hocus Pocus on your TV, you remember: Oh right, Halloween is this weekend! The kids have costumes, but do you have one yet? Don't worry. Health staffers have you covered with seven last-minute, costumes you can throw together using gear you already have.

RELATED: Halloween Candy to Pick or Skip

The Zumba zombie

When Thriller and dance cardio mix you get the Zumba zombie. With neon gear and some deathly looking makeup, no one will even notice your lack of rhythm on the dance floor. You'll need: What you normally wear to Zumba class and non-toxic face paint.

The obnoxiously zen yogi

Pictured: Kristine Thomason, editorial assistant

Here's a costume anyone can pull off. In addition to your outfit, be sure to greet everyone with "Namaste" instead of "Trick or Treat." You'll need: Yoga pants, a motivational tank top, and mat.

The boxing champ

Pictured: Jacqueline Andriakos, associate editor

Float like a butterfly, sting like a bee, this costume is easy as can be. You'll need: silk shorts, towel, boxing gloves ($15; amazon.com), and "Eye of the Tiger" on repeat. Don't have gloves? Use tape instead and go as UFC champ Ronda Rousey.

The color runner

Pictured: Alexis Reliford, editorial assistant

You've seen these beyond happy runners all over your Instagram feed. Now's your chance to get in on the fun… without having to run a 5k. You'll need: colored leggings, white T-shirt smeared with sidewalk chalk, safety pins, and a homemade runner's bib (we made ours in Microsoft Word).

RELATED: Here’s What Happens When You Tell Kids You Ate Their Halloween Candy

A Workout #TBT

Kristine Thomason, editorial assistant

In the immortal words of Olivia Newton John,Let's get physical, physical…You'll need: leotard, leggings, leg warmers, scrunchie, and a DIY Instagram "screen" (we made ours with a cardboard box and print-outs from Google images).

The gold medalist

Pictured: Jacqueline Andriakos, associate editor

Here's one to catapult you to #GoldMedalStatus. (Plus, it's an excuse to carry around a healthy snack all night.) You'll need: a box of Wheaties, race medals, track jacket, and all things red, white, and blue.

Your favorite Soulcycle instructor

Pictured: Julie Mazziota, assistant editor

They say imitation is the sincerest form of flattery. Honor the teacher that helped you find yourself by dressing up just like her this year. You'll need: SoulCycle T-shirt, headset, free weights, and cycling shoes.

RELATED: How to Apply (and Remove) Halloween Makeup Without Wrecking Your Skin