7 Exercises to get rid of banana roll fat under the buttocks

Discover effective exercises to get rid of banana roll fat, the fatty tissue under the buttocks and upper thigh. Say goodbye to stubborn fat with these workouts!

Women tend to accumulate more weight and body fat in their thighs, buttocks and hips due to their hormonal system, which provides a physiological advantage during pregnancy and lactation.

This is one of the reasons why the body holds onto thigh fat at all costs. This is why the fat produced in the banana rolls is particularly stubborn and difficult to reduce.

what is banana roll fat?

Banana rolls are small pockets of fat that appear just below the buttocks, on the upper part of the thighs. They are often associated with bulging buttocks, but are not always the result of excess fat and can develop in slimmer women.

The accumulation of fat under the buttocks spoils the smooth, sculpted look we all love and can be a challenge to our self-esteem, especially when it comes to wearing a tight dress or bikini.

How to get rid of banana roll fat?

A targeted exercises designed to eliminate banana roll fat. This high-intensity exercise has been the subject of much attention in recent years due to its promising results in the reshaping and toning of the gluteal region.

The exercise targets the gluteus medius muscle, the muscle responsible for lifting and shaping the buttocks, making it an ideal solution for those who want to slim their banana roll.

If you want to reduce this localized fat, you don’t need expensive or heavy equipment. This routine will have a great effect and tone your thighs. let’s look at some specific exercises we can do at home.

Effective exercises to get rid of banana roll fat

1. Warm up

HIIT Workout

Walk, jog, or “run” to a designated spot if space is limited to warm up your body and stretch your legs to prevent muscle cramps during exercise. Warm up for about 5 minutes.

2. Bounce squat

HIIT Workout

  • Start in a squat position with feet shoulder width apart and hands crossed in front of chest.
  • Push through the heels to raise the hips and buttocks a few inches, then lower the back to the starting position. This counts as one repetition.
  • Perform 15 repetitions for a total of 3 sets.

3. Donkey Kicks Circuit

HIIT Workout

  • Start with palms on floor, arms over shoulders and knees apart at hip width.
  • Lift your foot and knee off the floor, pointing your foot back and using your buttock to lift your leg as high as possible while keeping your pelvis and hips parallel to the floor.
  • As you descend, extend your leg, making a semicircle with your toes.
  • When your foot touches the floor, bring your knee in toward your chest, hold for 1 second, and then stretch.
  • Perform 15 repetitions on each leg for a total of 3 sets.

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4. Surrender exercise

HIIT Workout

This exercise can be more challenging, but it targets your glutes and improves balance while keeping your heart rate elevated.

  • Begin by kneeling on the floor, then kneel forward with your right hand.
  • While keeping your left knee on the floor, place the heel of your front leg on the floor and lift the other leg. Alternate kneeling with each leg.
  • Do 12 repetitions, then switch to the opposite side for 3 sets.

5. Jumping squats

HIIT Workout

  • Start by standing with your feet apart at hip level. Bend your knees to lower yourself into a squat position.
  • Keep spine straight, chest up and knees behind toes. Keep your arms in front of your chest for balance.
  • Jump up and swing arms over head. Return to squat position.
  • Repeat for 5 repetitions for a total of 3 sets.

6. Lateral hip openers

HIIT Workout

  • While kneeling, extend one leg at a 90-degree angle.
  • Use moderately weighted leggings to intensify the workout.
  • Perform 15 reps on each side, then repeat twice for a total of 90 reps.

7. Leg lifts

HIIT Workout

  • Sit on your side on the floor with your legs extended on tiptoe like a ballerina.
  • Raise the arm on the side you are lying on and rest your head on it, with the other arm resting on it.
  • In a controlled manner, raise your leg to a 90 degree angle.
  • Do 15 repetitions on each side, then repeat 2 sets (for a total of 90 repetitions).

Perform this routine 3 times per week. No equipment is needed. However, if desired, a dumbbell or water bottle can be used for added strength.


Finally, we also recommend that you change or improve your diet to get rid of Banana rolls;

  • Limit processed foods such as soups, canned vegetables, and sauces to reduce your salt intake, as they are often high in sodium. This will lead to noticeable changes in your body.
  • Carbohydrates are converted to glycogen and stored with water in the muscles and liver when consumed. Therefore, the more carbohydrates you eat, the more they will be stored in your body.
  • Choose good carbohydrates such as legumes, whole grains, nuts, and green leafy vegetables.
  • Don’t overlook fruits, especially oranges, blueberries, melons, blackberries, and kiwis, which are rich in vitamins, antioxidants, and fiber.
  • Drinking plenty of water is essential to stimulate metabolism, keep the body running smoothly, and remove excess fluids and salt that the body does not need, thus reducing bloating and fluid retention.
  • Reduce your intake of liquid calories such as whole milk, soft drinks, alcohol, fruit juices, sweetened coffee and tea, and carbonated beverages to avoid rapid weight gain. These drinks are low in nutrients and high in calories, and quickly increase fat in the thighs and buttocks.

Keep reading: 30 day butt lifting exercises challenge to round and firm your buttocks

Share these banana roll fat exercises with all friends. They will thank you later!