Are you tired of the banana roll fat under your buttocks, also known as the “banana roll”? This area can be difficult to target and tone, but with the right exercises, you can get rid of that unwanted fat and achieve a more lifted and toned appearance.
In this article, we’ll discuss 7 exercises that specifically target the banana roll area and help you achieve your desired results.
What is banana roll fat?
Before we dive into the exercises, let’s first understand what the banana roll is. The banana roll is the area of fat that sits just under the buttocks, creating a “roll” or bulge. This area can be difficult to target because it is a common area for fat storage and can be resistant to traditional exercises.
What Causes Banana Roll Fat?
Banana roll fat is a result of excess fat accumulation in the area under the buttocks, also known as the infragluteal fold. This area is prone to storing fat due to its proximity to the gluteal muscles and the natural curve of the body.
The main cause of banana roll fat is a combination of genetics, lifestyle factors, and hormonal changes. Some people may be genetically predisposed to storing fat in this area, while others may develop it due to a sedentary lifestyle and unhealthy eating habits. Hormonal changes, such as those during pregnancy or menopause, can also contribute to the development of banana roll fat.
Why is it Difficult to Get Rid of Banana Roll Fat?
The banana roll area is difficult to target because it is a common area for fat storage and can be resistant to traditional exercises. Additionally, genetics and hormones can play a role in the amount of fat stored in this area, making it even more challenging to get rid of.
However, with targeted exercises and a healthy diet, you can reduce the appearance of the banana roll and achieve a more toned and lifted buttocks.
7 Exercises to Get Rid of Banana Roll Fat
1. Warm up
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
- 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
Donkey kicks are a great exercise for targeting the glutes and the banana roll area. To perform this exercise,
- 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
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
- 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
- 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
- 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.
Tips for Success
- Consistency is key. Aim to perform these exercises at least 3 times a week for best results.
- Incorporate cardio into your routine to help burn overall body fat, including the banana roll area.
- Maintain a healthy diet to support your fitness goals and reduce overall body fat.
- Stay hydrated and get enough rest to support muscle recovery and growth.
Conclusion
The banana roll area can be a stubborn area to target, but with the right exercises and a healthy lifestyle, you can achieve a more toned and lifted appearance. Incorporate these exercises into your routine and stay consistent for best results. Remember to also maintain a healthy diet and stay hydrated to support your fitness goals. With dedication and hard work, you can get rid of that unwanted banana roll fat and achieve the buttocks of your dreams.
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