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For many women stubborn areas of fat can accumulate in various places across the body.
Hormonal imbalances play a key part in fat cells accumulating directly beneath the skin in specific locations such as the upper thigh, stomach, and buttocks.
One troublesome place for this excess fat to build up is just below the gluteal muscles and above the thighs.
These fat pockets are known as banana rolls. So, what’s the best way of getting rid of banana roll fat?
If you’re tired of performing, what feels like, endless amounts of cardiovascular exercises and you want to avoid liposuction surgery because of the potential side effects then read on.
In this article we’re going to suggest some exercises specifically to target these fat rolls.
What is Banana Roll Fat?
Banana rolls are fat deposits that sit just beneath the skin under the glute muscles.
As it’s a form of subcutaneous fat, this does make it a little more difficult to shift when compared to visceral fat. These stubborn fat pockets are so called as they typically form the shape of a banana.
There are several reasons why extra weight can accumulate here:
- Sedentary lifestyle where you sit for much of the day.
- Hormonal changes such as the menopause or during pregnancy.
- Genetics or slow metabolism.
- An unhealthy diet leading to excess body fat.
- Weak gluteus muscles.
However, whilst burning this fat away can be tricky, the good news is that it’s not impossible.
Combining some specific exercises to target the area along with a healthy diet, could help you shift this unwanted fat and rid yourself of the banana roll problem.
Banana Roll Exercises
Below we suggest some of the best exercises to help with fat reduction so you can start to burn away those banana rolls.
All of them with make a great addition to your regular workouts and specifically target both the glutes and hamstrings with the aim of building muscle and strength.
Working these muscle groups will help to create definition and when these muscles become more developed and lifted, they will not only help get rid of banana rolls but prevent them from coming back.
A squat is a compound exercise that will help you to strengthen and develop your glutes, hamstrings and quads.
It certainly offers some of the best results when it comes to glute building.
You can perform them with just your bodyweight to begin with and then incorporate either a barbell, dumbbells, or kettlebells to increase the resistance.
It’s a technical exercise so may take a bit of practice to get it right.
How To Perform A Bodyweight Squat:
- Stand with your feet shoulder width apart and toes pointing out slightly.
- Hold your arms out in front of you to help you balance.
- Now squat down by pushing back your glutes without allowing your knees to fold in.
- Keep your chest upright as much as possible throughout to avoid rounding of your lower back.
- Stop when your thighs are around parallel to the floor.
- Keeping your core engaged, push through your heels back to a standing position.
- You should aim to complete 3 sets of 8 to 12 repetitions.
Donkey kicks are a great unilateral exercise to isolate your glutes, but proper form is essential to really work those butt muscles. If you’re new to this one, perform it as a bodyweight exercise to begin with.
When you want to make it a little more challenging, incorporate a glute band to add some resistance.
How To Perform The Donkey Kick Exercise:
- Start on all fours and make sure your hands are directly under your shoulders and knees underneath your hips.
- Flex your right foot and then push it up towards the ceiling.
- Make sure to keep your knee bent to a 90-degree angle throughout.
- Keep your core engaged so that you don’t rotate the hips.
- Squeeze your glutes at the top before lowering back down.
- Complete 2 to 3 sets of 10 reps before switching to work the other leg.
The lunge exercise is a great way to activate your lower body muscles whilst also working on improving your balance and stability.
Start with performing this one as a bodyweight exercise and then, when you’re ready to step it up a notch, hold a weight, such as a dumbbell, in each hand.
How To Perform The Bodyweight Lunge:
- Stand upright with feet shoulder width apart and your hands on your hips.
- Take a step forward with one leg, just beyond what is your normal stride. This will be your starting position.
- From here, tighten your abs and drive your hip down and your front knee forward. Keep your upper body upright throughout.
- At the same you should be lowering your back knee towards the ground.
- Pause here for a second or two then push through the ball of your front foot back to the start.
- Perform 10 reps and then switch legs. Complete 2 to 3 sets overall.
The glute bridge, commonly referred to as the hip thrust, is an exercise that will load the glutes in their shortened position without putting any stress on the lower back.
Perform this without any weight to begin with so you can perfect the form.
Once you’re ready to make it more challenging, you can place a barbell across your lap to increase the resistance on your glutes.
How To Perform The Bodyweight Glute Bridge:
- Begin by resting your upper back on the edge of a weight bench.
- Position your feet flat on the ground and shoulder width apart and slightly raise your hips up from the floor.
- Make sure your feet are directly underneath your knees.
- Keeping your chin tucked in, drive through your feet and push your hips up until your body is parallel to the floor.
- Squeeze your glutes as hard as you can at the top.
- Maintaining control, lower your hips back to the start.
- Repeat for 10 to 12 reps and 3 straight sets.
Step ups are a great way of improving your knee mobility whilst activating the glutes, hamstrings, quads and abdominals.
You’ll need access to step up platform for this exercise which should be at least 30cm high.
When you get used to this exercise, increase the resistance by holding a free weight in each hand.
- Stand just in front of your step up box or platform leaving a gap of around 2 inches.
- Your feet should be hip width apart with your toes pointing forwards.
- Take your right foot and place it on your platform ensuring the whole foot is on it, your heel should not be hanging off the edge.
- From this position your hip, knee and ankle joints should all be aligned and bent at 90 degrees.
- Keeping your body upright, drive through your right foot to raise your back leg away from the floor.
- Place your left foot on the platform. Both feet should now be on the platform.
- Pause briefly and then descend your left foot back to the start.
- Repeat for 10 to 15 reps on each side.
Adopting a healthy lifestyle is one of the best ways to keep both your body and mind in tip top condition.
Aside from performing the exercises mentioned above, be sure to follow a high-protein diet with plenty of fresh fruit and veg to burn excess calories so that you can achieve your weight loss goals faster.
All forms of physical exercise can help to make your body stronger and when combined with eating fewer calories you’ll be well on the way to getting rid of that unwanted pouch of fat under your glutes.