Effective Ways to Get Rid of Banana Roll Fat

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Plus, learn what causes banana rolls

Co-authored by Monica Morris and Devin McSween

Last Updated: October 16, 2025 Fact Checked

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• Natural Ways
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• Cosmetic Procedures
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• What are banana rolls?
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• Causes
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• Video

|Show more |Show less

Banana rolls, also known as under butt fat, are curved areas of fat between the lower buttocks and upper thighs. While there’s nothing wrong with having banana rolls, some people might want to get rid of them to get toned and smoother-looking glutes. In this article, we spoke with ACE certified personal trainer Monica Morris to learn what banana rolls are, how to get rid of them naturally, and what causes them. We’ll also go over some cosmetic procedures that can help get rid of banana rolls, too.

How can I get rid of banana rolls?

ACE certified personal trainer Monica Morris says banana rolls refer to the fatty tissue below the buttocks and on the sides of the thighs. Exercises that target the glutes, like squats and deadlifts, and a healthy diet can help tone the area and reduce fat. Procedures like CoolSculpting and liposuction can also help.

Steps

Section 1 of 4:

Natural Ways to Get Rid of Banana Rolls

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1. 
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   Strength training Building up your glute and thigh muscles can help reduce the appearance of banana rolls. Morris agrees and suggests that you “do intense lower body weight training on 2 of your lifting days each week.” If you’re new to strength training, she says, “You can also add a daily, light glute routine to help enhance the fullness of the glutes.”

   • Best exercises for banana rolls:
     • Squats
     • Glute bridges
     • Deadlifts
     • Lunges
     • Donkey kicks
     • Leg curls
   • “Whatever you do, don’t lose faith,” says Morris. “You’re working with a large muscle group and [it] takes time to transform.”

   Meet the wikiHow Expert

   Monica Morris is an ACE-certified personal trainer with over 15 years of fitness training experience.
2. 
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   Diet Morris also suggests that you eat healthy and switch to a low-fat diet to help get rid of banana rolls. Focus on eating protein, whole grains, vegetables, fruits, and healthy fats (avocado, olive oil), while minimizing the amount of excess sugar and processed foods in your diet.

   • Ensure you’re getting enough protein to build your glute and thigh muscles. The average adult needs to eat at least 0.8 grams of protein per kilogram they weigh (or, 0.36 grams per pound).
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   Cardio exercise While you can’t spot reduce fat loss in one area, says Morris, simply losing excess weight can help to get rid of stubborn areas of fat. Cardio exercises burn calories, which can help you lose weight when combined with a healthy diet and strength training. Just aim to do about 30 minutes of cardio each day.

   • Some great cardio exercises include:
     • Power walking
     • Running
     • Cycling
     • Swimming
     • Rowing
     • Dancing
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Section 2 of 4:

Procedures for Getting Rid of Banana Rolls

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   Non-surgical procedures Several non-surgical cosmetic procedures can help zap fat and reduce the appearance of banana rolls. These procedures are non-invasive and require no downtime to recover from. Some options include:

   • CoolSculpting: This procedure is a type of cryolipolysis treatment that uses cold temperatures to destroy fat cells. During the treatment, a cold device is applied to the area. You typically need several sessions to get your desired results.
   • Emsculpt: This procedure uses electromagnetic energy to burn fat and tone up your body. A device is placed on your body to deliver the electromagnetic energy. You usually need several sessions to see results.
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   Surgical procedures There are a few surgical procedures that can help get rid of fat around your buttocks and thighs, as well as shape up the area. These procedures are invasive, require several days to weeks of recovery, and come with risks. They also typically provide more dramatic and long-lasting results. Some options include:

   • Liposuction: A small suction device is inserted into the skin to remove fat from the area.
   • Butt Lift: An incision is made along the lower back, hips, or upper thighs. Then, a plastic surgeon lifts the skin to shape and smooth the buttocks.
   • Brazilian Butt Lift: Fat is removed from another part of the body, like the stomach or thighs, with liposuction. The fat is purified and then injected into the buttocks to add volume and shape.
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Section 3 of 4:

What are banana rolls?

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1. 
   Banana rolls are rolls of fat that rest between the buttocks and thighs. Banana rolls are curved pillows of fat (hence the name “banana rolls”) that lie between the lower buttocks and upper thighs. While there’s nothing wrong with having banana rolls, as they don’t indicate anything about your health, some people may want to get rid of them because they can make the glutes and thighs look less toned and firm.

   • While some people don’t like their banana rolls, many others do and find them attractive. So, know that banana rolls aren’t something you need to get rid of.

Section 4 of 4:

What causes banana rolls?

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1. 
   Genetics, aging, and weight gain or loss can cause banana rolls. According to Morris, “Many times [banana rolls are] due to aging and genetics.” She also explains that “poor eating habits, or having lost weight quickly, can enhance the appearance of the fatty tissue there.”

   • Where someone stores their fat is primarily determined by their genetics, so some people might accumulate fat around their buttocks and thighs.
   • As people age, their body fat tends to increase. Additionally, the skin loses its elasticity and firmness and can start to sag. Together, this can contribute to banana rolls.
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