There are some stubborn areas in our bodies that accumulate fat and look aesthetically unpleasant. For example, banana rolls fat under the buttocks. If you’re unfamiliar with the term, banana rolls are those fat folds (pockets) that accumulate just under your butt. They create the look of saggy, untrained glutes which usually don’t look attractive. It’s especially annoying when you work out a lot and your body looks great in general. But those stubborn folds still don’t go away!
Another thing is that banana rolls fat appears not only when you overweight, but also when you quite skinny. Sometimes the fold is seen only under one buttock, or there are several of them and they are located directly under both.
The reason for this phenomenon is very simple – weak muscles of the buttocks and back. Therefore, to get rid of the banana rolls fat you need to follow a complex approach that includes nutrition, some at-home treatments, and most importantly – the right exercises to target this problem area.
If you are overweight, it’s important to shed some pounds as well. You can lose fat through a mix of diet and exercise, in order to achieve a daily caloric deficit. Feel free to check my article “How to burn fat fast” to find my best tips on losing fat
But in this post, I’ll be focusing on banana roll fat under the butt and how to reduce it as much as possible. And I will share some methods I used to improve the appearance of this area.
Diet to remove banana rolls fat
If you want to banish banana rolls fat, you want to reduce overall body fat through a healthy low-calorie diet.
You do not need to invent anything new, just follow the general rules: eat more protein and less carbohydrates; exclude flour and sweet foods from the diet; drink at least two liters of clean water every day; eat often and in small portions; eat enough vegetables and fruits; do not overeat, get up from the table with a slight feeling of hunger.
To get more information about clean eating for weight loss, download my free ebook “How to start eating healthy” – there is a form in the right sidebar on this blog.
Again, if you focus on building muscles to tone your butt, you need to eat enough protein. I prefer to consume vegan protein powder that is high-quality and easy to digest. My current favorite brands are Tropeaka and Womensbest because I really like the ingredients and taste.
So I usually make a protein shake after my workout. It contains 1-1,5 scoops of protein powder, almond milk, berries and frozen mango/pineapple. You can choose any ingredients, just make sure they are not too high in calories and fats.
Exercises to remove banana rolls fat
Dieting is great for overall fat loss, but without any toning exercises, you won’t notice much difference in your banana rolls. This condition is caused mostly by sagging muscles so you need to focus on strengthening your glutes and hamstrings.
When you understand why this fold occurs in the first place, you can get rid of banana fat rolls pretty quickly (but it won’t be easy though). The underbutt area is where the glute muscles meet with the hamstring muscle on the back of your legs under your butt. If you strengthen this exact area, it will lift the booty and eliminate the appearance of banana rolls. As a bonus, you may also notice that cellulite and saddlebags become way less visible when your hamstrings are toned and strong. Besides, lean muscle mass is also very visually stunning.
So my biggest secret to getting rid of banana rolls fat under butt is WEIGHT LIFTING. Not much a secret though, haha. But that’s something I want you to focus on if you need great results.
You can work out in a gym or at home. Just make sure you have weights or at least resistance bands. To reach your goals you have to work hard and lift heavy – starting from 15kg weight. Of course, you can do it with lighter weights and increase the reps. But when you go heavy, you will see the difference much sooner.
I want to point out that some exercises are way more effective than others. That’s why I will share only the ones that gave me the best visible results. Don’t waste your time and energy on things that don’t lead you directly to your goals. Work smarter – not harder.
I’ve noticed a big difference in my banana rolls fat since I started doing a lot of hamstring exercises! When you workout specifically the glutes you build your booty and make it rounder, but when you workout your hamstrings it improves the bottom part of the glutes.
Before every session, don’t forget to do some butt activation exercises for better results. You can google them or find them on YouTube. Usually, it’s basic warming-up exercises like bodyweight lunges, donkey kicks etc.
Sometimes walking/sprinting on an incline on the treadmill work wonders for many people, so if you have time after your main workout, feel free to add some extra exercises.
Okay, let’s see what exercises are must-do for removing banana rolls fat:
These are the main exercises to get rid of banana rolls fat. They are extremely effective when you do it consistently and increase the resistance/reps with time.
I can’t give you exact recommendations on how many times you should do that. It really depends on your level and the weights. The best approach is to listen to your body. Your muscles should be on fire during the workout, so you should feel them working and growing.
I like to feel sore in this area the next day after my workout. I eat a lot of protein on such days and try to rest well so that my muscles can recover and grow. The next time I do my best to challenge my muscles again and see the progress. My butt is really-really stubborn. That’s why I need to focus on exercising a lot and pay attention to the mind-muscle connection.
Anyway, give it time! Consistency is key. Usually, the first results are seen in just one month of regular training (3-4 times a week of leg workout). The progress will depend on the intensity of your workouts and on your body. Don’t rush it, don’t get frustrated. Just keep doing. And the results will come sooner or later.
Massage and treatments
As I’ve already mentioned earlier, the most effective ways to remove banana rolls fat is to eat healthy and to work out hard. But you can increase the effectiveness of these methods by adding some treatments and massage.
You may want to exfoliate and detox your skin in order to improve your butt shape. I’m a big fan of natural coffee scrub. I usually buy the cheapest ground coffee, pour it in a jar and place it in my bathroom. When I shower I rub it all over my legs, paying special attention to the buttocks and the fold under my butt. You can instantly how your skin becomes red and warm – that’s how you improve the blood circulation in this area. After that, you just rinse it off and that’s it. The skin becomes so soft and tight. I love the effect
Twice a week after the scrub, it is recommended to do wraps with blue clay – this will help tighten the skin, as well as contribute to the removal of toxins and excess fluid from the body
Another thing to try is the application of seaweed. Seaweed wraps and seawater baths have a wonderful effect on the tone and condition of the skin, not only in the buttocks but also in the entire body. Algae is really rich in vitamins and trace elements so you should definitely give this method a go!
Classical massage can be also very beneficial for your skin and the booty shape. It helps to get rid of banana rolls fat, to tone the muscles and to get rid of cellulite. I would also recommend checking my post “Anti-cellulite massage” with 6 different techniques you can try at home. My favorite method is a vacuum cupping because it seems to tone the skin very fast. But I also do lymphatic drainage massage from time to time when I feel that my legs hold water retention.
I hope this post will help you ditch this annoying banana rolls fat under the butt. I still believe that the most effective way to do it is to exercise hard. By targeting this specific area, you can improve the look of your booty and thighs tremendously.
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Hii I have a question I really don’t want to grow my booty. I am like dry everywhere on my body but my “banana” rolls won’t leave.. I just don’t want my booty to grow because it’s quit big already ..
Hi Diana, if you don’t want to get a bigger booty then just avoid heavy weights when training. You can use small ones and perform more repetitions
I got my banana rolls during my best fitness time ever, i had a big strong butt, lifted heavy weights almost everyday. Never had them before and boom there they were!?!! How and why. Now i can’t get rid of them. Tried all kinds of creams and treatments for stubborn fat desposits. This makes no sence to me what so ever
Hey, this happend to me aswell and I don’t understand why. Everything I’ve looked up has told me ‘banana rolls’ are formed by weak muscles but my muscles are the strongest they’ve ever been. If you find out why this is please let me know x
I would suggest adding more “good mornings” and “Romanian deadlifts” to your routine. Also, banana rolls may happen when you have problems with your spine like Lordosis. It makes sense to check it and add more stretch/yoga exercises for this area.
Aleisha Reasbeck says
I hear you – I put it down to genetics