Eliminating the fat roll under the buttocks: Subgluteal Banana

Why does the subgluteal banana appear?

The subgluteal banana is a localized fat deposit just below the buttocks. It has a curved or semicircular shape, resembling a banana hence the name. Unlike other types of body fat, this one is often harder to eliminate through diet and exercise.

This stubborn fat is especially common in women due to hormonal distribution and body structure. However, it can also appear in men, particularly when there is excess overall body fat.

Why does the Subgluteal Banana appear?

Several factors can contribute to the development of this stubborn fat roll. Some of the most common include:

1. Genetics: Every body stores fat differently. Some people, due to their genetic makeup, tend to store fat in the lower body.
2. Hormonal Changes: Estrogen levels influence fat accumulation in areas like the hips, buttocks, and thighs. During puberty, pregnancy, or menopause, these changes can increase the likelihood of developing a subgluteal banana.
3. Rapid Weight Loss: Losing weight too quickly can prevent the skin from adapting properly, leading to sagging and localized fat accumulation.
4. Sedentary Lifestyle: Sitting for long periods can weaken the gluteal muscles and promote fat buildup in that area.

How to get rid of the Subgluteal Banana

Eliminating this type of fat requires a comprehensive approach that includes exercise, a balanced diet, consistency, and in some cases, aesthetic treatments. Below are the most effective strategies:

Lifestyle Changes

Balanced Diet

A healthy diet is key to reducing overall body fat:

• Avoid refined sugars and saturated fats.
• Increase your intake of vegetables, fruits, legumes, and whole grains.
• Include collagen-rich foods and vitamin C to improve skin elasticity.

Hydration

Drinking enough water helps flush out toxins, improves skin appearance, and supports fat loss.

Targeted exercise for the gluteal area

Exercise not only helps reduce fat but also tones and improves the appearance of the subgluteal region.

Recommended exercises:

• Hip Thrusts: Activate the glutes without overloading the thighs.
• Deep Squats: Work the glutes and hamstrings.
• Hip Bridges: Ideal for strengthening the lower gluteal area.
• Resistance Band Workouts: Add resistance and engage deep muscle fibers.

Combining strength training with cardio workouts like brisk walking or stair climbing is ideal for burning fat efficiently.

Aesthetic and medical treatments

When diet and exercise alone aren’t enough, there are treatments that can safely target localized fat.

• Carboxytherapy: Involves injecting CO₂ to improve circulation and reduce fat in targeted areas.
• Mesotherapy: Injections with fat-dissolving substances applied to specific areas.
• Liposuction: A surgical option for more prominent subgluteal fat rolls. Provides immediate results but requires post-op recovery.

Conclusion

The subgluteal banana is not just a cosmetic issue—for many, it can affect self-esteem. Fortunately, there are multiple ways to address it, from healthy habits to professional treatments. While there are no miracle solutions, with clear information and a structured plan, it’s possible to reduce this fat deposit and improve the overall appearance of your buttocks.

Remember: Taking care of your body is an act of self-love. It's not about achieving perfection, but about feeling good in your own skin.