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

Some when we have questions, we considered the experts: certified personal trainers Morgan Olson, founder of Babe Go Lift and Roxie Jones of Firmness House. Here’s what they had to say regarding transforming the tush.

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Can you lose weight through just your butt?

The idea behind losing weight from one specific body part is called spot decrease. The thinking goes that you can focus on specific areas of the body and selectively choose where the fat will disappear. Yet science has shown time and time again that spot reduction is really as much of a myth as unicorns. That is because fat cells are dispersed all over your body, Olson says. To find out them disappear, you’d need to lower your overall body fat. “ Working a specific muscle group doesn’ t imply that you’ re going to lose the particular fat that covers and encompases that muscle, ” she states.

However , you can nevertheless train a specific muscle group. People usually use the terms “ spot reduction” and “ spot training” interchangeably, but they’ re actually various. “ One is BS, and one will help build a booty, ” Olson states. “Spot training is the idea that you are able to develop a certain muscle or muscles group by training those muscle tissues. ”

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How to spot-train your butt

Workouts that force you to activate plus engage the muscles that make up the booty— the gluteus maximus, gluteus medius, and gluteus minimus— will help you boost the size of those muscles, Jones states. “ Any glute-specific exercises theoretically allow you to spot-train your booty. inch

If you’ ve never trained your peach just before, experts suggest starting with resistance music group exercises (like kickbacks or lateral or creature walks ) or body weight exercises (like air squats, unweighted lunges, and step-ups). “ Adding during these beginner-level exercises will teach you how to induce your glute muscles. Once you know exactly how, you add in more complex, weighted elevates, ” Jones says.

Learning how to activate your glutes is vital. “ You can do squats until you’ re blue in the face, but if you’ re not actually activating muscle, you won’ t see improvements, ” Jones adds. To test your own ability to activate your glutes, endure in front of a mirror so you can see your behind. Try to squeeze one butt quarter as hard as you can. If absolutely nothing happens, you’ re not participating your glutes. If you can see your cheeks contracted, the glute is certainly activated.

Once that you simply ready for weighted lifts, Olson includes a few favorites that “will create your butt burn real good, inch she says, including sumo squats , deadlifts, barbell glute bridges, reverse lunges , measured step-ups, and curtsy lunges . These function the glute muscles from every angles, too. “They’ll give you a harder lower back, fuller side butt, perkier upper butt, and rounder cheaper booty, ” she adds.

After your pump-up program, remember to give yourself time to recuperation properly. “ Help your butt recover and grow back more powerful and perkier with proper rest and nutrition and foam moving or stretching, ” Jones states.

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Bonus: Education your butt could help reduce body fat

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

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

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