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Fitness

Under Butt Fat (Banana Roll Fat): How to Get Rid of It.

Beautiful and round buttocks are a cherished dream of many women. But it is often excess fat deposits that make the buttocks less attractive. In this article, we will tell you what is under-butt fat (banana roll fat) and how to get rid of it. 

What is Banana Roll Fat? 

Banana roll is under butt fat, which hides the natural curve from the legs to the buttocks. These fat deposits make many people feel uncomfortable at the beach in a swimsuit or in tight clothing. After all, underbutt fat and fat above butt make the silhouette less attractive and visually make the butt look square. 

Banana roll on body is not the norm; you can get rid of it. Although stubborn, it is possible to remove fat deposits with a comprehensive approach. 

If you want to learn how to get rid of upper buttock fat, please continue reading. 

Causes of Under-butt Fat.

Under Butt Fat (Banana Roll Fat)

So, we have discussed under butt fat above. Now, let’s talk about the causes.
Fat under the buttocks is very diverse. Sometimes, banana roll under the buttocks is caused by a combination of several reasons:

Genetics.

Above all, where our bodies store fat depends a lot on genetics. Mothers and daughters often accumulate fat in the same areas of the body. (For example, in the thighs or the abdominal area.)
But that doesn’t mean you can’t remove fat from those areas. It is possible with a systematic approach.

Sedentary lifestyle.

The gluteus maximus is the biggest gluteal muscle and one of the strongest muscles in the entire body.


It, like other gluteal muscles, atrophies and shrinks in volume when sitting for long periods of time. The blood circulation in and under the buttocks starts to degenerate.
This leads to the formation of under butt fat (banana roll fat) and other problems. For example, problems with the health of the hip joints.


Sitting too much and bad blood flow make muscles weak, and bones and joints lack nutrients and become fragile. This is why physical activity is so important. Not only will it improve the shape of your buttocks, but it will also boost your health in many other aspects.

Unhealthy diet.

Excess calories and fast carbohydrates such as sweets and fast food contribute to faster weight gain. Fat deposition, including under butt fat (banana roll fat), occurs more rapidly. A healthy diet and exercise will definitely lead you to beautiful shapes and round buttocks.

How to Get Rid of Banana Rolls (Under Butt Fat)?

1. Exercise.

The most effective way of how to get rid of fat under the butt is exercise. They improve muscle tone, accelerate the rate of fat loss, and improve body contour. Gluteal muscle groups in such exercises should be actively involved in the work. Try the following exercises by tensing your glutes and the back of your legs:

how to get rid of banana roll fat

This video shows exercises such as bridge walk, frog kick, donkey kicks, and others.
Assume the starting position and perform all exercises one at a time. You can repeat this complex several times. Just return to the starting position and repeat it again.
In addition to this complex, you can perform any exercises for the buttocks and the back of the thigh.

In brief, all of them will effectively reduce the fat under the buttocks and tone the muscles.

The most effective banana roll exercise:

  • Hyper-Extension
  • Lunges
  • Glute bridge
  • Romanian deadlift
  • Squats

You need to perform some of these banana roll exercises in the gym using additional weights. However, you can also do many of these exercises at home. For example, you can do squats, lunges, and glute bridges at home.

Therefore, choose the gluteal fold exercises that you like the most. Do them regularly, and you will definitely see fat reduction on your buttocks.

We have already discussed the topic of localized fat burning in this article. As we found out from some research, if you want to burn fat under the butt, you need to exercise directly on the muscles of the buttocks and thighs. (1,2)

Local fat burning occurs by improving blood circulation and strengthening the muscles. However, most studies suggest that fat goes away evenly throughout the body. (3, 4, 5)

From this we can conclude that training together with proper nutrition will give better results. 

how to get rid of fat under butt

We’ve already covered the banana rolls workout. But any banana roll fat exercise is much more effective when combined with healthy eating and calorie deficit.

After all, fat under the butt is just as much fat as fat in other parts of the body. And the best way to remove excess fat is to lose weight ( reduce body fat percentage). On this site, you can calculate how many calories you need to consume. 

How to get rid of fat above your buttocks without a healthy diet? You most likely realize that it is very difficult. After all, all sweets and fast food are very caloric and contain a lot of fat and sugar. And no workout can burn so many calories. 

Therefore, it is very important to stick to a healthy diet during weight loss. 

They contain a huge amount of vitamins A, E, and C and minerals. Also, vegetables and leafy greens are the main source of fiber in the diet. These High-Volume, Low-Calorie Foods will help you avoid overeating and reduce your overall calorie intake. 

But please note that some fruits are still better to limit if your goal is weight loss. In this article, we talk about which fruits will interfere with the weight loss process. 

Getting enough protein in your diet is very important if you want to lose weight at the expense of fat. Foods such as meat, fish, and plant protein products satisfy hunger and provide amino acids. 

Of course, if you want to lose under butt fat (banana roll fat), you should limit the use of fatty foods. But it’s also important to leave small amounts of healthy fats: nuts and seeds, avocados, and olive oil. These foods in small quantities are very healthy and should not be avoided completely during weight loss. 

It’s better to cut down on processed foods like fast food, French fries, pastries, etc.

Because all these products contain a lot of calories, unhealthy fats, and simple carbohydrates. This causes fat to build up under the butt and on the stomach and also creates cellulite

If you want to know how to get rid of double butt, pay attention to liquid calories.

These are all drinks with added sugar. They lead to weight gain and the formation of excess fat. Instead of such beverages, it is better to prefer fresh whole fruits. Though they contain sugars, they also contain fiber, which helps in the gradual release of sugar into the bloodstream. 

3. Massage

How to get rid of banana rolls naturally? Have a massage treatment. Massage, exercise and diet can help you lose fat under your buttocks (banana roll fat).


Massage improves blood circulation in the fat tissue, reduces swelling, and improves tissue elasticity. Therefore your buttocks will look firm and taut. You can try different types of massage: manual massage, vacuum massage, and LPG-massage. Also, consult a specialist, and he will help you to choose the most suitable for you banana roll fat removal massage.

The founder of Myfitbody.club, fitness blogger, passionate advocate of a wholesome lifestyle, and your personal compass in the captivating realm of nutrition and exercise.

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