Banana wrinkle - you also understand only station? I have collected all the information about the problem zone between the buttocks and thighs for you. And tell you the nine best exercises against the banana wrinkle.
Banana wrinkle? What is that? Yes, that's what I asked myself until recently.
Sounds funny and unusual, but for many it is a big problem area. The banana wrinkle was not known to me until now - at least not the name for it.
The banana fold is the furrow between the buttocks and thighs. The more fat deposits accumulate here, the less attractive the buttocks become. So you could also say: It is fat under the buttocks that should be gone.
Stand up straight and feel this area. Do you also feel a small bulge and the fat pad under the buttocks? That's exactly what the banana wrinkle is.
Many women refer to it as their problem area and want a nice transition from butt to back thigh.
Table of contents
How to get the perfect banana fold
This part of the body is sexy when trained thighs and a tight butt make a sharp crease visible. If you have a tight butt, this furrow makes it look even rounder. This is then a beautiful banana wrinkle.
When I write about how to get rid of the banana wrinkle, of course I mean the unsightly form of it. You can never get rid of it completely. And that's a good thing: it really emphasizes our buttocks beautifully. :)
The banana fold is unattractive when butt fat hangs down and the thighs are very strong - then a banana-shaped bulge is formed. By the way, this wrinkle got its name due to the crooked roll of fat in the shape of a banana.
But all half bad, it is only body fat, which can be well managed.
The connective tissue decides the fat pad under the buttocks
Some women are naturally blessed with a dream butt. Others have to work out to get a nice butt. And then put at least as much work into maintaining the muscles as they did into building them up to begin with.
Especially those women who genetically suffer from weak connective tissue know what I'm talking about. But here's a very simple rule: Always keep moving, if you want to tighten your connective tissue.
Training the butt crease should now be your top priority.
Who is particularly affected by the fat pad under the buttocks
Dear office workers, you need to be strong now! Because the problem zone is especially pronounced in all those who spend a lot of time sitting.
Anyone who sits at a desk for hours on end sits plain and simple his butt flat.
This makes the furrow deeper. You can then compare this banana wrinkle with a crease - it is simply very difficult to train away.
If you carry too many kilos, you are guaranteed to have a thick bulge under your butt. For us women, body fat loves to accumulate on the buttocks and around the thighs.
Every kilogram too much makes itself felt right here.
Crack Butt Guarantee! Start the 30 day butt challenge at home now!
Where the banana wrinkle comes from
The older and more sluggish we become, the smaller our gluteal muscle. Muscles that are not regularly challenged atrophy after time. No matter whether they are in the upper or lower body.
Those who do not exercise their buttocks regularly are often affected by a banana wrinkle.
The rest is done by weak connective tissue. The connective tissue is genetically shaped, but can be tightened through regular workout.
Do you already know these tips to strengthen your connective tissue?
Why you can do without the Beautydoc
More and more women are going under the knife for the perfect furrow between their buttocks and thighs. One speaks of a "Brazilian Butt Lift", which can cost up to 4000 euros. With the banal wrinkle surgeries, the beauty industry presents us with the next procedure, which can be tackled without surgery with sport and a healthy diet.
More and more women want a butt like Kim Kardashian or Nicki Minaj. In the U.S., demand for butt surgery is already said to be growing at triple-digit rates.
In operations body fat is sucked off, banana wrinkles are tinkered and pos is brought into shape. Unfortunately, the expensive result does not last long.
Before resorting to these drastic measures, you should try diet change sports.
What influence fitness and nutrition have
The banana wrinkle is mostly excess body fat. The less of it you have, the better it is. So the first thing to do is lose body fat, and then lose muscle on your butt and thighs.
If you eat good fats, carbohydrates in moderation, plenty of protein and avoid alcohol, you have a good chance of tightening your butt.
You should also stay away from sugar and processed foods. Every day 2 liters of unsweetened teas and still water will also help you lose weight.
That doesn't sound very motivating to you? Take a deep breath, it's really not as bad as it sounds.
Tip: Keep an eye on the calories
Thereby our We Go Fit Nutrition Plan support. We know from our own experience that it is often very difficult to eat right.
Especially when it comes to recipes, you can quickly reach the limits of your creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.
A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.
So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose the category "Lose weight" from four plans.
We calculate your calorie consumption, calorie deficit and create a diet plan that fits your needs and that fits you 100%. It's very easy. Give it a try :)
Click here to put together your personal nutrition plan!
Sport against the fat pads under the buttocks
An active lifestyle is the strongest weapon against this problem zone. Butt exercises are particularly effective. And everything that has to do with uphill. So hiking, running uphill, climbing stairs or special exercises that simulate these movements.
Sport helps both preventively and when the wrinkle including bulge is already here. Creams with green tea and caffeine are said to have a supporting effect.
A targeted workout against banana wrinkles consists of training sessions consisting of butt exercises and exercises for the thighs. The goal is to build muscle mass in these areas and lose body fat all over the body.
But what I can say about myself: It really does get better with time. When I started training, it was terribly difficult.
I usually work out at home myself. The fitness platform Gymondo is great for that. You sign up once and can then choose from 60 programs and 570 workouts. All you need is a workout mat and a little space in your living room.
There is a wide range of abdominal-leg butt programs, strength training and also stretching sessions - optimal for the rear end.
You can do abs, legs, butt one day and legs and arms the next. Just put together whatever you feel like doing. With less than 8 euros per month and unlimited access to the workouts, the investment will soon pay off.
But now let's get to my favorite exercises.
The best exercises against banana wrinkle
The great thing about these exercises: They are purely bodyweight exercises. That means you don't need any expensive equipment. However, I would definitely recommend a few basics, such as a training mat!
To get a tight butt and toned thighs, you need to slip into workout clothes at least 3 times a week.
In addition, we recommend one session of endurance training per week. Whether running, swimming or cycling, you decide.
Do these exercises 10x for 3 sets.
That is: 10 squats, 10 seconds rest. And the whole thing a total of 3x.
Lunges in all possible variations
Better than gym! 9 mega effective butt exercises for home
- Stand shoulder width apart.
- With your right foot, take a step to the side and lower your butt.
- Go down as far as you can.
- Hold the position for 10 seconds and then change the leg.
These are the best lunge variations for a crack butt!
Classic lunges for a firm buttocks
Lunges are an essential part of the butt workout. The advantage of this exercise is that you improve your balance at the same time.
- For this exercise, stand upright and take a step backward with your right leg.
- Now lower your butt until your front leg and thigh form a nice 90 degree angle.
- Take special care that your back is straight.
- Tap your knee briefly on the mat. Then straighten up again. Do 10 reps per leg before switching sides. 3 sets with each leg.
The bridge
A super great exercise for the buttocks and thighs. But at the same time for the back. This fitness exercise for the banana fold is also wonderful for beginners.
- Lie down on the floor for the bridge.
- Your arms are parallel to your body.
- Now bend your legs and lift the pelvis off the floor.
- From the knees to the shoulders you form a straight line.
- Slowly lower the pelvis to the mat and then raise it back up.
- Tighten your buttocks and thighs and perform the exercise slowly.
If this is not strenuous enough for you, you can grab a weight and place it at the level of the pelvis. A barbell is well suited for this. Important: You have to fix the weight well with your arms and don't forget to keep your balance :)
10 wonderful barbell exercises for beginners!
Goddess squat for buttocks and thighs
Squats are and remain the most effective exercise for the butt. The more variety you add to your workout, the better it is.
How about this?
- In this squat variation you place your legs as wide as possible.
- The tips of the toes point slightly outward.
- Now lower your butt until it is level with your knees.
- You hold your hands in the air or rest them on your head.
Plank with legs crossed
Planks! Yeah! They strengthen your entire body. From the arms to the abdomen to the buttocks and legs. So that it doesn't get boring, there's a whole lot of variations.
Like those one-legged planks.
- You start in the Plank position.
- Support yourself with your elbows on the exercise mat.
- Lift your pelvis off the floor.
- And now you lift the left leg over the right and back again. But do not put it down! Before you change the leg, do 10 repetitions on one side.
Fascia roller exercise for banana wrinkle
The fascia roller is a great workout tool. You should just incorporate it into your regular workout. I finish pretty much every workout I do with the fascia roller. It's a great way to loosen up stuck fascia.
- Sit sideways on the fascia roller. Support yourself with your lower arm.
- Place the upper leg over the lower leg.
- Now slowly roll the fascia roller along your thigh to your butt and back.
- As a beginner, 30 seconds is enough before you change sides. Do 3 sets per side.
Fire hydrates kicks
Crisp buttocks and toned thighs are guaranteed with this - admittedly funny looking exercise.
- Stretch both arms straight through and place them under the shoulders.
- The knees are under the hips.
- Raise your left leg. And so that you get the knee up to the level of the hip.
- And slowly lower again.
- 10 repetitions of 3 sets per side.
The 16 best butt exercises ever!
Climbing stairs against the unsightly banana wrinkle
Up with the buttocks :) Stair climbing is a great exercise against banana wrinkle. You build butt muscles and your thighs. So: Let the next lift go without you.
Do you know what butt type you are?
Hiking for a firm buttocks
Over hill and dale it goes in the direction of Knack-Po.
Any exercises where you go uphill will help build muscle in your butt.
Try to lace up your hiking boots regularly and look for routes where it goes up properly. As a thank you you can enjoy a beautiful view :)
Our conclusion
Don't despair if the workout doesn't work right away. Building muscle takes time, especially if you haven't worked out before.
With all the abdominal legs butt exercises you work on the banana fold at the same time. Do you already know our 41 most effective abdominal exercises for legs buttocks at home?
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