15 Effective Banana Roll Exercises To Lift Your Butt (Like A BBL!)
Hey, you! Did You Get A BBL? That is what they will all be saying after you do these 15 effective banana roll exercises to lift your butt (minus all the downtime and healing, of course)! Sounds pretty nice, right?!
If you have ever looked in the mirror and noticed a little bulge under your butt cheeks that just won’t go away no matter how many squats you do, chances are you have those cute lil’ banana rolls! Yay! Lucky you!
*This post includes my affiliate links
That’s called a banana roll. It’s a small pocket of fat right where your butt meets your upper thighs.
And while they might be shaped like a banana (hence the name), most of us are not thrilled to have them hanging out there.
But hey! If you do have them they are actually kinda cute.. I have them and my hubby is quite fond of them as are many, many men! Ha!
BUT, I know a lot of women who do not like them and are looking for ways to make them disappear! So, that is why I created this blog post!
What Causes Banana Rolls?
Banana rolls are totally normal and very common, especially in women. These fat rolls form in the lower buttocks area, right below the gluteal muscles.
They happen because of fat deposits that settle into specific areas of the body, like the posterior thigh or upper thigh area.
Some Main Causes Of Banana Roll Fat:
- Weight gain from excess calories
- A sedentary lifestyle or office jobs
- Genetic predisposition
- Hormonal changes
- Medical conditions
- Reduction of muscle tone
- Unhealthy diet
The truth is, bodies store fat in different places. Some people get a muffin top, others get banana rolls. It’s all about how your particular body handles fat storage and fat tissues.
While these fat pockets are totally harmless, they can be stubborn fat bulges that are tough to get rid of.
Can You Get Rid of Banana Rolls?
Here’s the deal: you can’t spot-reduce fat, but you can strengthen the gluteal muscle crease and tone the muscles around it with the right butt exercises.
Combined with a balanced diet, regular exercise, and healthy lifestyle habits, you can work toward fat reduction and a better-shaped contour over time.
Some people also look into treatment options like non-surgical body sculpting or even plastic surgery options such as a Brazilian butt lift, fat transfer, or traditional liposuction.
These are cosmetic surgery options for people looking for faster or more dramatic results. If you’re thinking about going that route, always talk to a qualified plastic surgeon to go over your medical history, goals, and the main surgical options available.
But for most people, physical exercise and lifestyle changes are the best way to make progress without the risks of invasive surgery.
Banana Roll Exercises To Lift Your Butt Like A BBL
Here are some super effective and simple exercises to target that banana fold area and help lift and tone the glutes!
Add these to your overall exercise routine 3 to 4 times per week, and don’t forget to include rest days for recovery and muscle growth.
- Glute Bridges – Lie on your back with knees bent, feet flat. Push your hips up and squeeze your butt. Great for the gluteal muscles and hamstrings.
- Donkey Kicks – On all fours, kick one leg up behind you. This one lights up the butt fat zone.
- Fire Hydrants – Still on all fours, lift your leg out to the side like a dog at a hydrant. Targets the outer glutes.
- Step-Ups – Step onto a bench or sturdy platform, one leg at a time. Builds single leg strength and tones the upper thigh area.
- Lunges – Forward or reverse lunges help hit the lower body from all angles, especially the glutes and thighs.
- Curtsy Lunges – Step one foot behind and across your other leg, like a curtsy. Tones the inner and outer thighs.
- Side Plank Leg Lifts – From a side plank position, lift your top leg up and down. Great for building muscle mass in the hips and glutes.
- Hamstring Curls (with sliders or ball) – Lie on your back, hips raised, and pull your feet in and out using sliders or a ball. Strengthens the glutes and hamstrings.
- Hip Thrusts – Similar to glute bridges, but with your upper back on a bench. A favorite among booty builders like Jennifer Lopez.
- Wall Sits – Slide down a wall into a seated position and hold. Tones thighs and builds endurance.
- Sumo Squats – Wider stance squats to really hit the inner thighs and glutes.
- Single Leg Deadlifts – Balance on one leg while tipping forward with a flat back. This exercise targets fat deposits and builds stability.
- Leg Lifts – Lie on your side and slowly raise your top leg. Helps fight extra fat in the top of the thighs.
- Pulsing Squats – Do a small pulsing motion at the bottom of a squat to keep the glutes under tension.
- Clamshells with Resistance Band – Lying on your side with knees bent, open and close your legs using a resistance band. Great for the outer glutes.
Click THIS LINK or click the image below to print out the banana roll exercises! Yay!
Banana Roll Fat Treatment And Lifestyle Tips
If you’ve been doing butt lift exercises and still feel stuck, there are various methods that go beyond just working out. Some people explore non-surgical treatments like cryolipolysis or laser fat removal.
These non-invasive alternative cosmetic procedures can be a good option for targeting particular places of fat accumulation like banana rolls.
There are also fat loss medications available, but these should always be discussed with a medical professional as should any new exercises you might try.
And remember, visceral fat (the fat around your organs) is different from subcutaneous fat (the type under your skin). Banana rolls are subcutaneous, so they respond better to regular exercise and a healthy lifestyle.
The best way to get rid of banana rolls is to take a whole-body approach. That means combining targeted butt exercises with cardiovascular exercises, strength training, rest days, and smart eating habits.
Over time, this can lead to gradual reduction of those banana roll fat pockets and reveal a firmer, more perky butt.
Whether you’re working out to feel stronger or exploring non-surgical cosmetic procedures as a fat treatment, it’s your body and your choice.
Just remember that you’re not alone, and banana rolls don’t define your beauty or worth. Stick with it, stay consistent, and keep your eye on the best results for you. And soon your peach will be perky, lifted and round just like you got a BBL!
Download Your FREE Banana Roll Exercises Daily Log Sheet!
Click THIS LINK or click the picture below to download your free banana roll exercises daily log sheet!
Disclaimer: Please note that this blog post is not a substitute for medical advice. The information provided above should not be used as a basis for diagnosing, treating, or preventing any medical condition or disease. Before making any modifications to your diet, sleep regimen, daily routine, or exercise program, consult your physician. My Fitness Routines is not liable for any physical harm or injury that may result from the suggestions, opinions, or recommendations provided in this article.
