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Banana Rolls Fat: The Best 5 Ways to Get Rid of It Easily

Banana rolls fat are a new term for fat seen below the glutes of the hip. It is one of those stubborn pads of fat that you can’t seem to totally get rid of.

In our never-ending quest to sculpt the best versions of ourselves following strict diets and fitness regimens, things like a hard-to-lose bit of fat can become a real motivation killer. So despite your best efforts, the Banana rolls prevail and you’re on the hunt for an intervention.

Fear not. In this article, we’ll show you all you need to know about how to get rid of Banana rolls.

Bizarre Habit Melts Away Banana rolls fat☑️

Table of Content

What Are Banana Rolls Fat?

Banana rolls are now in the spotlight of the fitness trend and are a buzzword you’ll find in almost every weight loss video, fitness blog, and cosmetic surgery commercial.

So what is the deal with banana rolls? How does it compare to other similar accumulated fats found in the other parts of the body like saddlebags or muffin tops? Is there an easy way to get rid of them?

Banana Rolls fat
image source: https://www.youtube.com/watch?v=25EWTIy693A

Or do you have to get an expensive invasive surgical procedure? In almost every health blog or fitness site you’ll find the same question, “How to get rid of underbutt?”

Banana rolls are the name given to the crescent-shaped lumps of fat that can be seen under the buttocks. This fat is subcutaneous, which means it’s right below the skin.

Learn here: how to get rid of male FUPA

They have a lumpy, saggy appearance that most people find unattractive. They can be found on either side or even in both. They are common with people who have heavy hips as the weight of the cheeks can exaggerate the condition. Banana rolls are not only common to those who are overweight but also to those who may generally be fit or even be skinny.

Banana rolls are notoriously hard to get rid of. Some people go as far as surgical Banana roll treatment procedures like liposuction. But to understand the best ways to fight them, we have to understand how Banana rolls are formed.

Author Tips: Odd Sunrise Ritual Burns 2lbs Overall body fat Before Dinnertime

What Causes Banana Rolls Fat?

Though it might seem that being overweight is the main culprit behind the formation of Banana rolls, that’s not necessarily the case.

Yes, weight is definitely one of the problems. But many people who are in good shape also suffer from the same problem. The main reason behind Banana rolls is the weak and untrained muscles of the buttocks and legs. Mainly the gluteus group and hamstring muscles.

There are also lifestyle choices that may lead to the formation of Banana rolls and other stubborn fat in the body. Leading an unhealthy, sedentary life without enough exercise is one of the key factors. Another key factor is diet.

Regularly indulging in junk food and avoiding a balanced diet can lead to a build-up of fat in the body. In the case of some women, hormonal imbalances may also lead to unwanted fat uptake and result in the accumulation of fat in the arms, back, thighs and buttocks.

Fear not. In this article, we’ll show you all you need to know about how to get rid of Banana rolls.

How to Get Rid of Banana Rolls Fat

So how exactly do you get rid of the pesky Banana rolls under your butt? The answer, same way you remove all the other fat in your body, through diet and exercise.

Fats are nothing but the metabolized remnants of glucose that are formed when food is digested. The body converts the food into glucose which is directly used by the cells and tissues for energy, and glycogen which is stored in the muscles for fuel. The extra is converted into fats which are not utilized but saved for later.

If you continue to eat more calories than you need, these extra fats build up more and more in different parts of your body like your belly, arms, neck, arms, and legs. If lead unchecked, this steady build-up of fatty tissue leads to weight gain and obesity. Banana rolls are the result of this type of fat gain.

To get rid of them, you need a proper diet, discipline, and regular exercise. We’ll show you exactly how to do it in the following steps.


To get rid of Banana rolls, firstly you’ll need to get rid of extra calories in your diet. The same rule applies to banish any sort of fat from your body, eat healthily. Avoid taking carbs, sugars, and high-calorie foods.

Try and get rid of junk food habits altogether. Try eating salads and vegetables more frequently, they have less fat and more fiber. Fiber makes you feel fuller, thus reducing tendencies to snack between meals. Choose lean proteins like fish and chicken and avoid red meats, as they have higher fat and cholesterol content.

Healthy Diet

Be sure to drink at least two liters of clean water a day. Water is an essential component of the body and is also very important for metabolism. You can also check out awesome alternative supplements like Leptitox or LumaSlim to boost weight loss.

Avoid drinking, alcohol is metabolized by the body the same way as sugar and thus leads to weight gain and fat build-up. Keeping these guidelines in mind, you’ll be able to lead a healthier lifestyle and be free from the curse of stubborn fatty tissue.


If you already have a slim figure or an otherwise health-conscious lifestyle and are still wondering how to get rid of fat under your buttocks, then the next thing you’ll want to do is start the appropriate exercise regimen.

Banana rolls are caused due to the weakness of the gluteal muscles and the hamstring muscles of the leg. So exercises focused on these areas can increase muscle tone, firming the shape of the buttocks and eliminating rolls of the skin. Heavy exercises like HIIT or High-Intensity Interval Training or weight lifting are very effective in training the glutes and hamstrings.

Other exercises that provide great results are walking lunges, Bulgarian squats, glute lifts, deadlifts, donkey kicks, etc. You can find tutorials for each of these exercises online. Be careful while using weights as overextending yourself may lead to injury. While at the gym, speak to an instructor to find the exercises best suited to you.

Medical Aesthetic Treatments:

If diet and exercise are still not enough to get rid of your Banana rolls, you might want to consider medical intervention.

Fat removal is now very popular with various invasive and noninvasive options readily available. There are even specific treatments for Banana roll fat removal. The most sure-fire procedure is through liposuction, where the subcutaneous fat is sucked out using a vacuum.

Another non-surgical option is Kybella treatment. Kybella treatment involves melting and dissolving away fatty tissue by specialized acid injections.

However, if you are looking for non-invasive procedures with great results, Sculpsure and Coolsculpting are your best bet.


Sculpsure is a laser-based body-shaping procedure that uses heat to melt away fat cells from under the skin. The treatment uses high-intensity lasers arranged in a belt-like device that can heat the targeted parts of the body up to 107.6 F to 116.6 F to rupture adipose cells. The procedure takes about 25 minutes and there are few known side effects.


Coolsculpting works in a similar way to Sculpsure, where Sculpsure uses heat to destroy fat cells, cool sculpting uses cooling.

In Banana roll fat coolsculpting, the area of the body targeted for treatment like the buttocks is treated with a protective gel and placed between two cooling pads. The pads reach freezing temperatures, which causes the adipose cells to rupture.

Banana roll fat coolsculpting

These dead fat cells are later absorbed and excreted naturally by the body over a number of weeks. Coolsculpting is non-invasive and requires almost no recovery time.

Other Kinds if Stubborn Fats

Like Banana rolls, fats can be accumulated in different parts of the body. These fats can be very difficult to remove as it requires discipline and exercise.

Most women are familiar with double-chins, the bit of fat that is the most prominently displayed under the chin and is the most annoyingly difficult to lose. Similar to Banana rolls and double-chins, there are other kinds of fats that might be hard to remove.

Arm Fat:

Arm fat is one of the most widespread forms of subcutaneous fat that women complain about. Everybody wants toned, slender arms that compliment a nice top or a sleeveless dress. But most lack confidence due to flabby arms that seem to stay no matter what.

Arm Fat

The simple explanation for flabby arms is age. As a woman ages, her physical activity, as well as metabolism, reduces. So fat may get stored in the arms. The next reason is the weight. Taking a high-calorie diet produces more fat and this extra fat can be stored in various sites of the body including the arms. The cure for flabby arms is a controlled diet and exercise.

Try to increase the protein in your diet to encourage muscle growth and toning and remove excess carbohydrates and sugar to reduce the production of fats. The next step is exercise.

Exercise targeted towards the muscles of the arm like the biceps and triceps burn fat and tone the arms. Bicep curls, tricep lifts, pushups, scissors, side-planks are awesome exercises to get rid of arm fat.

Double Chin:

Double chin or submental fat is also a very widespread form of accumulated fat. It is by far the most difficult to get rid of.

Double Chin

Double chins are stubborn and the surest way to remove them is through substantial weight loss or surgical intervention.

Read How do you lose fat around your neck?

Proper diet control, minimizing carbohydrates and sugar, taking fruits and vegetables, avoiding junk food can help a lot in mitigating double chins. There are also exercises like jaw juts, neck stretches, tongue stretches, ball exercises specifically designed to reduce fat below the jaw.

Muffin Tops:

Muffin tops may sound sweet and delicious, but they are one of the most unsavory forms of fat to be stuck with. Muffin tops are the layer of subcutaneous fat of the lower abdomen that can be seen bulging out when wearing tight-waisted pants.

subcutaneous fat

They resemble the puffed-up tops of muffins pouring over the edges, hence their name. It can be caused by genetic factors, uncontrolled diet, weight gain, or stress.

The best way to manage Muffin tops is with a strict diet and rigorous exercise. A healthy diet minimizing carbs and sugar reduces the fat build-up under the skin.

Exercises like side-planks, crutches, torso-twists, lying toe-touches, high knees can help reduce abdominal fat and get rid of Muffin tops.


Saddlebags are the excess fats that can build up on the side of the thighs, giving them the appearance of saddlebags worn by cowboys. Saddlebags are commonly seen in women as they have a wider pelvis. Fat accumulates easier in the hips and thighs of women than men.

This build-up is even more aggressive during pregnancy. Saddlebags can also be caused due to hormonal imbalance, estrogen promotes the storage of fat in the body. The cause can also be hereditary.

The first and foremost step to reduce fat in any part of the body is to control the dietary intake. Avoid carbs and sugars as much as possible as they are converted into fats for storage in the body. A strict diet plan consisting of proteins, vegetables, and other fiber-rich foods helps a lot in healthy weight loss. The next step is regular exercise and a healthy lifestyle.

Exercises that focus on cardio are the best way to burn excess fat and reduce weight. Hiking, swimming, running, cycling are great cardio exercises to try. In the gym or at home exercises like squats, lunges, hip extensions, hip raises, yoga is great for toning the muscles of the thighs and hips.


Banana rolls are just blubber of fat beneath your buttocks. Like all sorts of fats, it can be dealt with quite easily by some motivation, a good diet, and regular exercise.

If you opt for taking Banana roll fat treatment, be sure to consult your physician. Provide all the details of your current state of health, previous ailments, or cosmetic procedures. Only go ahead if you are considered a suitable candidate for the procedure of your choice.

We hope this article helps you find a way to get rid of your banana rolls. Remember, there are no shortcuts to good health, the only way is honest effort and a healthy mindset.

Fear not. In this article, we’ll show you all you need to know about how to get rid of Banana rolls.

Bizarre Habit Melts Away Banana rolls fat☑️


  1. How common are Banana rolls?

Banana rolls are quite common in people who have wider hips or are overweight.

  1. Are Banana rolls unattractive?

Beauty is in the eye of the beholder. But generally, people do want to get rid of Banana rolls as they seem to ruin the shape of the hips and buttocks.

  1. How do you fix Banana rolls?

Yes, Banana rolls can be fixed with an appropriate diet and exercise.

  1. Does CoolSculpting work on Banana rolls?

Yes, CoolSculpting can be used to get rid of Banana rolls as well as fats accumulated in other parts of the body.

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