Exercises to Reduce Banana Rolls Fat
The banana roll is one of the most commonly misunderstood and atomic areas and aesthetic surgery. Well it may be perceived as a fat condition the true reason to fold exists is because of skin attachments. The skin and certain parts of her body tends to fold up while we hold certain positions. For example many women Will have their back skin create a folder with their arm and I down position. This is not because there is a roll of fat there but rather a skin attachment on the mid back. As the arm drops the skin drops as well but only to the point of skin attachment and the fold is created. The same is true of the banana roll. The opposite is true with this area however. When we stand up straight the skin on the upper back of the thigh and lower buttocks is pushed together.
This causes the skin to bulge creating the banana roll. To demonstrate this I often have patients lean forward just even slightly to show them that the Banana roll goes away. The most accurate way to assess the thickness of subcutaneous fat is to gently put the skin at slight tension and push straight in until we touch or muscle layer. Lean forward just slightly and then push against the skin on the banana roll and you will realize the layer of fat is much thinner than you think. Look in the mirror as you stand up straight and noticed how the fold is again created. There are the best exercises to reduce the Banana rolls fat.
1. Squat with Kick-Back:
How to Do:
- Stand with your legs shoulder-width apart.
- Sit back to a squat, bringing your fists close to your chin.
- Then bring your left leg straight behind you while extending your arms forward.
- Return to the squat position, then repeat on the other side.
- Continue alternating sides for one minute.
- As you squat, remember to keep your weight back on your heels.
- When extending the leg behind you, keep your hips square don’t twist them toward the side.
2. Donkey Kicks:
How to Do:
- Slowly begin taking the right heel up toward the ceiling, keeping the foot flexed.
- Lift the leg as high as you can go while maintaining your posture.
- Avoid arching your back, and keep the other leg in proper vertical alignment.
- Once lifted, hold for three seconds, then return the right knee to the mat and repeat for 12–30 reps on each side.