How to Get Rid of Banana Rolls (Naturally & Without Surgery)

If you need to lose stubborn banana roll fat fast then you’ll find the best ways to lose it naturally and without surgery here.

So what exactly are banana rolls?

They’re essentially the fat rolls under your butt. Subcutaneous fat bulges under the buttocks and above the thighs essentially look like bananas. They often make women feel insecure and uncomfortable wearing tight-fitting clothing.

Banana fat roll can be quite stubborn to get rid of along with other trouble spots like bat wings, saddlebag fat, and love handles. Your body just seems to hold onto this extra layer of fat beneath your bum even though you’ve lost weight.

There are a few causes for getting banana rolls in the first place but just keep in mind this won’t hold you back from losing them. Here I’m going to show you what causes banana roll fat in the first place and how to get rid of them with the best exercises.

Are Banana Rolls Unattractive?


Beauty is subjective and while some might find banana rolls endearing others see them as not aesthetically pleasing. Many women see banana rolls as unflattering rolls of fatty skin.

It can be hard to notice you even have banana roll fat in the first place since they can be in a hard to see area. But once you see the banana rolls then this stubborn fat can constantly make you feel self-conscious about them.

Many women believe having banana roll fat is unattractive and will even go to the lengths of using CoolSculpt or liposuction surgery to try and lose them. But I’m going to show you how to get rid of banana rolls fast and naturally with proven methods and the best exercises.

Why do you have banana rolls?

There are a few factors involved that can cause you to have banana roll fat. Genetics, a sedentary lifestyle, poor body composition, an unhealthy diet, and hormonal imbalances are going to be the biggest causes of banana roll fat.

It’s normal to have banana rolls if you’re carrying too much excess fat on your body. But the good news is banana rolls aren’t permanent and you can still lose them despite genetics.


Body fat distribution is largely determined by your genetics (1). Depending on your genetics your body will distribute excess body fat to certain areas of the body. For some, it’s their belly, hips, arms, thighs, and in your case the banana roll fat.

Many women with a natural pear-shaped body type tend to have the most problems with banana fat rolls. With a pear-shaped body, many women store their excess fat in their hips and legs while apple-shaped body types store it in their belly (2).

But just because you’re born with a higher likelihood of having banana rolls doesn’t mean you’re doomed to have them forever. Despite your genetics you can at the very least largely improve their appearance if not get rid of them altogether.

Body Composition

Having a less-than-ideal body composition is one lesser-known cause of having banana rolls fat. Despite being on the thinner side you could still have a higher percentage of body fat compared to muscle mass.

This results in having a “skinny fat body.” You can appear to be otherwise thin but still have extra fat on your body. This can cause the body to lose its tight firmness and give you sagging skin fatty spots.

This is one of the reasons why just losing more weight isn’t the best strategy for losing banana rolls. If you just lose more weight then you most likely will also be losing muscle mass. This can worsen the problem and instead, you should focus on improving your body composition.


If you’re not following a healthy diet, you might get banana roll fat. This is because you might eat too many unhealthy foods that make your body store extra fat in that area.

Eating unhealthy foods can also make it harder for you to lose weight and tone your body how you want. These bad foods and excess calories will alter your hormones and worsen muscle definition.

A diet high in sugar, simple carbs, and unhealthy fats can lead to having more fat around your bum. These foods spike your insulin and put your body into a “fat-storing mode.” It’ll be nearly impossible to get rid of banana rolls fat if you have an unhealthy diet.

You can eat carbs without gaining weight by taking a carb blocker. This helps to support healthy blood sugars and blunt the insulin response from eating carbs so it doesn’t spike up putting you in fat-storing mode.

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High insulin levels from eating too many sugars and carbs are a driving cause of weight gain. If you’re eating too many of these bad foods then you’ll be fighting an uphill battle against your insulin levels.

Excess insulin in your body can also cause you to have more fat stored in your lower body. This is because when there’s too much insulin it tells your body to store fat instead of using it for energy. And since you have the genetics to store excess fat in your bum it’ll most likely make it harder to burn off.

If you’re stressed out too much or not getting enough sleep then your cortisol levels can be too high. When cortisol is high it tells your body to store more fat around your waist. This can then lead to having excess fat around your bum and make it harder for you to lose the banana rolls.

Get Rid of Banana Rolls in a Week

You don’t need liposuction or cool sculpt surgery to lose banana roll fat. You just need to tone up your body and tighten the area underneath your bum.

Even women who are in pretty good shape can have banana rolls because of their genetics. And these trouble spots can stubbornly refuse to go away despite your best weight loss efforts.

At the end of the day having banana roll fat means you have too much fat on your body. And your body is storing this excess fat right beneath your bum and it’s stubbornly refusing to burn it off.

Spot reduction methods for targeted fat loss in specific locations aren’t very effective (3). So simply doing under-butt exercises isn’t solely going to get rid of them.

The best thing you can do is to keep lowering your overall body fat and losing excess weight while toning up this troublesome area. As you tone up your body you can add in exercises to further tighten up the banana rolls.

How long to get rid of banana rolls?

This is going to depend on how much fat you have underneath your bum to begin with. The less you have then the faster it’ll be to get rid of it.

Once you start focusing on your diet, improving body composition, and tightening the under bum area with the best exercises then you should be able to see results within a week.

But if you wanna get rid of them completely then 1 to 3 months is about on average it’ll take to get rid of stubborn fat when following the right day at an exercise program.

Banana Roll Fat Diet

image 1

First, you have to put your body into a caloric deficit. Most women have a TDEE (Total Daily Energy Expenditure) of less than 2,000 calories. So you should be eating fewer calories than that per day especially if you aren’t working out.

Most women lost weight easiest by consuming 1200-1500 calories per day. It’s best to use a food journal to record and track what you eat. Most people greatly underestimate just how many calories they eat per day.

But you have to eat a high-protein diet so you don’t lose lean muscle mass. Protein contains the building blocks muscle needs to maintain and grow more. If you aren’t consuming enough protein then your body could lose muscle with the weight loss.

Lean protein foods such as chicken, turkey, fish, lean beef, tofu, legumes, and eggs will help you maintain muscle as you lose weight. If you have trouble getting enough protein then try taking a low-carb protein shake.

You should also be eating healthy fats such as avocados, olive oil, nuts, and seeds. These good fats help with hormone production, and insulin sensitivity and they make you feel fuller for longer. But stay away from bad vegetable and seed oils.

Cut out the foods that cause banana rolls such as sugars, refined grains, starches, and other high glycemic carbs that spike your insulin. Instead, your carbs should be from dark green leafy vegetables like kale and spinach. Cruciferous veggies like broccoli and cauliflower are also great choices.

No more sodas, diet sodas, fruit juices, and alcohol to burn off more fat from your body. Instead, drink some of my favorite weight loss drinks. If you have a hard time not drinking any alcohol then take a look at my best alcoholic drinks for weight loss.

Then you can also try adding in Intermittent Fasting to take things up a notch. It’ll help your body burn off more fat than it otherwise normally would which will give you faster results.

Add a C8-MCT coffee creamer to your morning coffee when fasting to flip the “metabolic switch.” These MCTs are quickly and efficiently converted into the same ketones your body makes from fat. This helps to kickstart fat burning without breaking your fast.

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Best Banana Roll Fat Exercises

You’ll get the best and quickest results by using exercises that also focus on the banana roll area. Just doing these exercises alone will only do so much to burn the fat cells in the area.

But once you combine them with the right diet then adding these exercises for banana rolls will tighten and tone up the area.

Donkey Kicks

  1. Start on all fours with your hands and knees shoulder-width apart. Keeping your back flat, raise your right leg straight back until your thigh is parallel to the floor.
  2. Squeeze your glutes as you raise your leg, and then slowly lower it back to the starting position.
  3. Repeat with the left leg, and then alternate between legs for a total of 10-20 repetitions. Donkey kicks can be performed with or without weight, depending on your fitness level.

Single-Leg RDL

  1. Start by standing on one leg with your knee slightly bent.
  2. Hinge at the hip to lower your torso forward, keeping your back straight and your core engaged.
  3. As you lower down, reach your free hand toward the ground. Keep lowering until your hamstrings are parallel to the ground, then squeeze your glutes to raise back up to the starting position.
  4. Make sure to keep your shoulders square and your weight evenly distributed throughout the exercise. Perform 8-12 repetitions on each side.

Crab Bridge Marches

  1. To start, sit on the ground with your feet flat and your hands behind you.
  2. Then, press into your hands and lift your hips off the ground.
  3. Next, take small steps forward, leading with your heels. Be sure to keep your back and hips level as you march.
  4. You can make the exercise more challenging by adding a weight to your lap or by taking larger steps. Marching for just a few minutes will help to build strength and stability in your upper body.

1-Legged Hip Thrusts

1-legged hip thrusts
  1. Start by lying on your back with your feet flat on the ground and your knees bent. Place one foot on a stability ball or bench and extend the other leg straight out in front of you.
  2. Drive your heel into the ball and press your hips up toward the ceiling. Hold for a moment at the top before lowering back down to the starting position.
  3. Repeat for 10-12 reps before switching legs. Remember to keep your core engaged throughout the movement to prevent putting strain on your lower back.

High Step-Ups

  1. Start by standing in front of a platform that is about knee height. Place your left foot on the platform, and then explosively drive your right leg up, using your hips and glutes to propel yourself upward.
  2. As you reach the top of the platform, extend your left leg and stand up tall. Be sure to keep your core engaged throughout the movement to maintain balance.
  3. Once you have reached the top of the initiative, slowly lower yourself back down to the starting position.
  4. Repeat the movement for 10-12 reps before switching sides. The key to this exercise is to focus on generating force from the legs, so be sure to use a weight that allows you to move explosively without compromising form.

Lying Hamstring Curls

  1. To perform the exercise, you will need a Swiss ball. Begin by lying on your back with your heels on top of the ball.
  2. Then, keeping your core engaged, press your hips and glutes off the ground. From this position, roll the ball towards your glutes, using your hamstrings to control the movement.
  3. Once the ball is as close to your glutes as possible, reverse the movement and roll the ball back to the start position. Repeat for 8-12 reps.

Lying Ball Hip Bridges

image 2
  1. Begin by lying flat on your back with your feet flat on the ground and your palms facing up.
  2. Then, place a Swiss ball underneath your feet with your knees bent.
  3. Next, press your heels into the ball and lift your hips off the ground, contracting your glutes at the top of the movement.
  4. Finally, slowly lower your hips back to the starting position. If it’s hard to keep balance then place your palms down on the floor to help you stabilize.

Sumo Squat + Deadlift Combo

  1. To perform the exercise, start by standing with your feet wider than shoulder-width apart and your toes pointed outward.
  2. Bend at your hips and lower your buttocks toward the floor until your thighs are parallel to the ground.
  3. From this position, explosively extend your hips and knees to stand up straight. As you reach the top of the movement, snap your hips forward and bend your knees to bring the barbell down to mid-shin level.
  4. Reverse the motion and return to the starting position. That’s one rep. Perform three sets of eight reps.

Bulgarian Split Squats

bulgarian split squats
  1. Start by standing with one foot placed behind the other, with both feet pointing forward. Bend the front leg and lower the back knee toward the ground, keeping your torso upright.
  2. Once your front thigh is parallel to the ground, press through the heel of the front leg to return to the starting position.
  3. For an added challenge, hold a dumbbell in each hand or place a barbell across the back of your shoulders.

Front Foot Elevated Split Squats

  1. Start by standing in a split stance with your front foot elevated on a bench or box.
  2. Lower your back knee toward the ground, keeping your front heel down and your torso upright.
  3. Once your back knee reaches the ground, drive through your front heel to return to the starting position. Remember to keep your front knee in line with your ankle throughout the movement.
  4. If you’re new to this exercise, start with bodyweight only and work your way up to adding weight.

Banana Rolls Workout Plan

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The banana roll exercises above are going to work great for toning up and adding lean muscle to this area. But it’s best to combine them with a fat-burning workout plan for the quickest results.

Intense cardio works best to burn fat off the body the fastest. High-Intensity Interval Training (HIIT) workouts maximize fat-burning while also improving body composition by adding toned muscle.

After doing HIIT then you can also add in slower cardio afterward to further enhance fat burning. 20-40 minutes of Zone 2 cardio (65%-75% Max HR) is effective for fat loss. Try working out while fasting for even more fat loss.

Here’s an example workout plan using HIIT plus the above banana roll exercises:

A1: Jumping Jacks 4×20

A2: High Step Ups 4×10/side

A3: Jump Rope 4×40 seconds

A4: Donkey Kicks 4×15/side

A5: Running in Place 4×60 seconds

A6: Sumo Squat + Deadlift comb 4×15

Banana Rolls: Before and After

Once you start to lose fat and build muscle tone then the banana rolls will start to tighten up and go away.

The stubborn fat spot where the butt meets the thigh can make any woman feel self-conscious. Many women hate the way it looks and see it as unattractive.

While you can’t spot reduce fat just by doing exercises that doesn’t mean you can lose extra weight, burn body fat, and then tone up the area with targeted exercise.

You’ll be able to quickly improve this stubborn area and make it perkier. You don’t have to spend thousands on surgery and you don’t need to learn to live with it.


Nobody is perfect and we all tend to have these areas on our bodies that make us self-conscious. Banana roll fat is no different and like all stubborn places on the body, it can make it feel impossible to get rid of.

But like all trouble spots on the body, its appearance of it can be improved despite genetics. Losing more overall fat on your body in addition to targeted exercises to tone the area can help get rid of them the fastest.

Having butt cellulite will also be improved by following the methods above. But for cellulite on your hips and thighs, you’ll want to also use collagen peptides to firm up the skin.

Only losing weight isn’t going to be enough to get rid of banana rolls. You have to lower your body fat percentage on your body to lose them for good. If you only lose weight then you could get a saggy butt which can only make you feel even more self-conscious.

Getting rid of a banana roll can be a little frustrating but once you start following the above tips you’ll be doing everything you can to get rid of this trouble fat the fastest.