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Best Tips to Remove Your Banana Rolls

In the media, we see celebrities having perfect asses and body figures. But that’s not usually the case in real life. Most women have banana rolls or bulges underneath their butt cheeks. Some are comfortable having them, while others try as much as possible to hide them or get rid of them. Are banana rolls unattractive?

However, having banana rolls doesn’t make you less attractive. Even women with great healthy bodies can still have banana rolls and cellulite. So don’t let the tiny bulge underneath your butt kills your self-esteem.

But if you are uncomfortable, exercises and changes in diet can help you lose stubborn fat.

Here, you will learn about the causes of banana rolls and how to eliminate them. We have also provided you with a few answers to the most commonly asked banana rolls questions.

Table of Content

What Are Banana Rolls on the Body?

When stubborn fat accumulates underneath the buttock’s cheeks, they form a crescent-shaped roll, hence the term banana rolls.

The rolls create the look of saggy untrained glutes that usually look aesthetically unpleasant. Also, they prevent clothing from fitting properly.

What’s even more interesting is that fat can accumulate under the butts of overweight women and those with a healthy weight.

Are Banana Rolls Unattractive?

Banana rolls are an issue of concern to women seeking a perfect, rounder figure like that of Kim Kardashian. Are banana rolls unattractive? Women with bigger buttocks might also find it problematic since the bulge or rolls will also appear larger.


Diet and exercise might help eliminate the stubborn fat from under your butts. But if the rolls are persistent, you can opt for plastic surgery to remove the fat quickly and permanently.

Removing the fat will help you attain a noticeable outlining between your buttocks and thighs, as well as a smooth, sleek backside.

What Causes Banana Rolls?

The key to understanding how to get rid of excess fat under the butt is understanding what causes banana rolls in the first place. People are curious to know – are banana rolls unattractive? Here we’ve highlighted a few factors that cause the accumulation of fat under the butt.


Some individuals might not want to hear this, but the truth is, genetics can play a huge role in determining where fats get deposited in the body.

Our genetic code maps out the deposit of fat in various parts of the body. So, if you have banana rolls, it means your genes might have signaled the deposit of excess fat in the under-butt area. Besides underneath the buttocks, fat in women can get stored in the abdomen, neck, chin, and even thighs.


In addition, ladies with pear-shaped body types tend to accumulate fat underneath their butt, hips, and legs. Women with apple-shaped bodies store fat in their bellies.

But just because you have a body type susceptible to banana rolls, it doesn’t mean you can’t do something about it. Despite your unique genetics, you can still get rid of rolls and improve your backside appearance significantly.

Unhealthy Way of Living

If you’re living a sedentary life, chances are you have poor health and are highly susceptible to excess thigh fat. This is especially true if your genes are wired to deposit fat in the lower areas of your body.

So, if you don’t follow healthier eating practices or exercise frequently, then the food you consume doesn’t get converted to energy. Instead, it becomes extra fat, which gets stored in different parts of your body.

Hormonal Imbalances

It’s normal for a woman’s body to undergo hormonal changes. Because of this, there’s a high possibility that the lower parts of their bodies can gain some extra weight. That’s true, especially for pregnant and breastfeeding women.

Women gain weight in the upper thigh area during pregnancy so that their bodies can properly protect them and their babies.

Consuming Unhealthy Foods

We require food for survival. However, there are certain foods we need to consume in moderation. Avoid foods like cookies, candy, ice cream, burgers, white bread, etc. Such foods are rich in carbohydrates, meaning they have high levels of calories.

If you’re not exercising frequently, then you can’t burn off the excess calories. So, the body converts it into fat and stores it in the lower areas of your body, including thighs and under your bum.

Besides that, you need to limit or stop drinking alcohol, sodas, and energy drinks. Drink water because it’s healthy, keeps you energized, and improves your night’s sleep.

Eliminating or keeping fat from accumulating under your butt is difficult. You might need more than one solution, as you will see below.

How to Get Rid of Banana Rolls

Whether it’s your genetics, hormonal imbalance, or unhealthy eating habits, you can still get rid of stubborn fats underneath your bum. Here we’ve highlighted ways on how to get rid of banana rolls naturally or through medical aesthetic treatments.

Removing Banana Rolls Naturally

Sometimes, the best way of solving body-related problems is by adopting a healthy lifestyle. Yes! Celebrities with banana rolls can eliminate the excess fat through plastic surgery, but not all women can afford that. Thankfully, there are several natural ways to get rid of banana rolls and improve your lifestyle.


You’re what you eat! If you want to have a healthy weight and keep fat under control, you need to check what you’re putting in your mouth.

Eliminate unhealthy foods and ingredients from your diet that can cause the accumulation of excess fat. Keep away from vegetable oils, over-processed carbs, fruit juice, processed ingredients, sugar, and other foods that add more fat to your body.

Maintain a balanced diet full of micronutrients. Focus on complex carbohydrates found in foods like whole grains, quinoa, sweet potatoes, dark leafy greens, and more. When you consume these, you will feel full longer, and your body will attain all the nutrients it needs.

Also, eat lean meat like chicken and fish to build and maintain your muscles so you can burn calories even when sitting down or relaxing.


Maintaining a healthy diet is great for overall fat loss. But if you don’t exercise, you won’t eliminate banana rolls and attain a toned and fit body.

Toning your glutes and hamstring will not only strengthen them but burn away the stubborn fat. Wei lifting and High-Intensity Interval Training (HIIT) exercises will lift your bum and make the cellulite and saddlebags less visible. Besides, lean muscle gain is aesthetically pleasing.

Some banana roll fat exercises worth trying include:

Donkey Kicks

Place your hands and knees on an exercise or yoga mat, then position your shoulder and knees beneath your hips.

Next, lift one knee from an angle of 90-degree up to your hip level while the other leg stays firmly on the mat. Next, move the knee back down, but don’t let it reach the mat and hold it there. Repeat the same for the other leg. You can do the exercise for 15 minutes.

Gluten Bridge Dance

Lie on your back on a mat, bend your knees and firmly place your feet on the floor. Ensure your legs are a hip-width apart from each other and place your hands by your side.

Squeeze your glutes to bring your body into the low bridge position, then push hips towards up. Next, raise your hips off until your knees, shoulder, and hips form a straight line. Hold the position for 5 breaths, then lower your hips down in a relaxing position.

Other exercises include:

  • Deadlifts
  • Lying Hamstring Curls
  • High Step-Ups
  • Bulgarian Split Squats
  • Walking Lunges

All these exercises help to burn away banana roll fat, isolate muscles, and strengthen the hamstring and glutes.

Besides toning up and adding lean muscle mass to your glutes and hamstring, you still need to burn away excess fat from your whole body. This is where intense cardio comes in. Do 20 to 30 minutes of incline treadmill sprints or sprint uphill. Adjust the resting time during workouts depending on your fitness levels.


Dieting and exercising can help you reduce the appearance of banana rolls. But you can increase their effectiveness by adding messages to the mix. Classical massage can come in handy getting rid of banana rolls, tone the muscle, and eliminate cellulite.

Use natural coffee scrub to exfoliate and detoxify your skin to make you appear more defined. Rubbing the coffee scrub under your buttocks will boost blood circulation, helping your skin look soft and tight.

After the scrub, you can do wraps with blue clay. It will tighten your skin and remove toxins and extra fluids from different areas of your body. Also, consider using seaweed wraps and seawater baths to improve the condition and tone of your skin.

Removing Banana Rolls Using Medical Aesthetic Treatments

If you have adopted the above methods, but your banana roll fat before and after have not changed, consider medical treatments.

Kybella Sculpting

This is a non-surgical treatment that involves injecting a specialized liquid that permanently dissolves fat cells. The destroyed fat cells or adipocytes get removed from your body via the lymphatic systems for weeks.

Kybella Sculpting is effective because once the fat cells under the buttocks get destroyed, it can take a long time before the body regrows them. Based on various Kybella banana roll before and after pictures we’ve seen, we can assure you the treatment works.

However, the FDA has only approved the treatment for the removal of excess fat under the chin and not banana rolls. Nevertheless, medical spas still use the technique to get rid of unwanted bulges.

The only downside is the procedure comes with several side effects. After the treatment, the patient can experience soreness, swelling, and numbness.


Sculpsure is a non-invasive fat loss technique that eliminates fat cells via heat. It used laser light to target, heat, and destroy fat cells, hence getting rid of fat stores. No surgery is required.

The heat destroys the cells permanently, so no more formation of fat cells. The FDA approved the treatment in 2017 for double chin, thighs, stomach, and even the back. Also, the process takes about 25 minutes, so there’s no downtime.

But like any other medical treatment, the procedure is not free from side effects. Patients can experience mild tingling, swelling, and numbness. Also, the heat can cause some pain or discomfort.


Another effective non-invasive fat elimination treatment is CoolSculpting. This popular treatment involves freezing fat cells. When fat cells get exposed to cold temperatures, they break down.

During the procedure, the specialist places an applicator that applies temperatures ranging between 39 to 41 degrees to the treatment area for 30 to 45 minutes. The cold temperatures completely damage the cells, meaning no more fat will get deposited into the treated area.

Although the procedure is painless, patients might experience mild swelling, redness, and numbness. These can last for about a week. Patients can expect to see the result of the treatment after a month.

In conclusion, no one is perfect. We all have areas in our bodies that affect our self-esteem. Banana rolls are no different.

Thankfully, you can get rid of them and improve your overall appearance by burning more fat and adopting exercises to tone and trim the targeted area.

But exercising and losing weight is not enough. You need a healthy diet if you want to keep fat from accumulating underneath your butt cheeks.


Do banana rolls go away?

Banana rolls result from the accumulation of stubborn fat underneath the butt cheeks. Getting rid of stubborn fat is not easy, but not impossible. Exercises, dietary changes, and massages can help to reduce banana rolls. But for a more permanent solution, consider CoolSculpting or Kybella Sculpting.

Are banana rolls common?

Banana rolls are common because they can affect both overweight women and women with healthy body weights. While factors like unhealthy ways of living, consuming bad food, hormonal imbalance can cause banana rolls, sometimes it comes down to your genetic make-up.

How do you get rid of rolls under your butt?

The natural way of getting rid of the stubborn fat under your buttocks is exercising and following a diet regime. However, these methods take a lot of time and effort, and sometimes the rolls just won’t budge. To effectively eliminate and keep away banana rolls is through medical aesthetic treatment or plastic surgery.

How long does it take to get rid of banana rolls?

Getting rid of banana rolls naturally will take months and sometimes a year. However, 20 or 30 minutes, CoolSculpting or Kybella Sculpting session can permanently destroy fat cells, eliminating the fat rolls within a month.

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