Fat Upper Pubic Area (FUPA): How To Get Rid Of It

Scientifically known as panniculus, the fatty tissue that hangs down from your stomach over your pubic bone is what we like to call a FUPA (2). This area can be hard to slim down and can make you self-conscious. Knowing what causes a FUPA can help you find the best way to get rid of it. In this article, we’ll explain what a FUPA is, how you can get rid of it, and some prevention tips.

What Causes A Fat Upper Pubic Area?

There are several reasons why someone might develop a FUPA. The most common cause is weight gain. When the body gains weight, fat cells expand in size. These expanded fat cells can accumulate in the lower abdomen, leading to a FUPA (2).

Other causes of a FUPA can include:

Pregnancy

During pregnancy, the body produces hormones that cause the body to hold on to extra fat. This extra fat is typically stored in the abdominal area, which can lead to a FUPA post-pregnancy.

Aging

As we age, our skin loses elasticity (5). This can cause the skin in the lower abdominal area to sag, leading to a FUPA.

Genetics

Some people are predisposed to carrying extra weight in their lower abdominal area. This is due to genetics and cannot be changed.

Liposuction

Liposuction is a cosmetic procedure that removes excess fat from the body. While liposuction can be an effective way to get rid of a FUPA, it’s also possible to develop a FUPA after liposuction if you don’t maintain a healthy weight (11).

Other Abdominal Surgery

Other abdominal surgery, such as a C-section, can also lead to the development of a FUPA. This is because the skin in the lower abdominal area can be stretched during these procedures.

Read More: Men’s Diet Plan To Lose Belly Fat

How To Lose A Fat Upper Pubic Area?

If you’re carrying extra weight and have a FUPA, the best way to get rid of it is to lose weight. This can be done through a combination of diet and exercise.

Diet

When it comes to losing weight, what you eat is just as important as how much you eat. To lose weight, you need to create a calorie deficit, which means you need to burn more calories than you consume (4).

There are a few ways you can do this (12):

• Cut out processed foods and eat more whole foods
• Eat smaller meals more frequently throughout the day
• Increase your protein intake and reduce your carb intake

Exercise

In addition to diet, exercise is an important part of losing weight. To lose weight, you need to burn more calories than you consume. Exercise can help you burn more calories and slim down your body, including your FUPA (10).

The best exercises to lose weight are cardiovascular exercises, such as running, walking, and biking. These activities will help you burn the most calories in the shortest amount of time.

You may also want to do some strength-training exercises, such as squats and lunges, to tone your muscles. However, spot-reducing fat is not possible, which means you can’t specifically target your FUPA with exercise.

Surgery

If you’ve tried diet and exercise but haven’t been able to get rid of your FUPA, you may want to consider surgery. There are a few different types of surgery that can help you get rid of a FUPA:

Tummy Tuck

A tummy tuck is a cosmetic procedure that removes excess skin and fat from the stomach area. This can be an effective way to get rid of a FUPA (1).

Liposuction

As mentioned earlier, liposuction is a cosmetic procedure that removes excess fat from the body. Liposuction can be used to target specific areas, such as the lower abdomen (6).

Panniculectomy

A panniculectomy is a surgical procedure that removes excess skin and fat from the lower abdomen. This is typically done for medical reasons, such as to relieve pain or discomfort caused by the excess weight (9).

Monsplasty

A monsplasty is a surgical procedure that removes excess skin and fat from the lower abdomen (7). This procedure is similar to a tummy tuck, but it’s less invasive.

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Non-Invasive FUPA Treatment

If you don’t want to go through surgery to get rid of your FUPA, there are a few non-invasive options available. These include:

CoolSculpting

CoolSculpting is a non-invasive fat-reduction treatment that uses freezing technology to destroy fat cells. The treated area will be red and swollen for a few days after the procedure, but you should see a reduction in fat in the treated area over time (3).

Ultrasound Cavitation

Ultrasound cavitation is a non-invasive treatment that uses sound waves to break down fat cells. This treatment is typically done in a series of sessions, and you may see a reduction in fat over time (8).

The Best Pubic Fat Exercises

While you can’t spot-reduce fat from a specific area, you can use exercise to burn overall body fat and slim down your figure, including your pubic area. 

Some exercises may target and tone the front and inner thighs, which can reduce the amount of fat in this area — though you must perform them consistently to see results. 

Other exercises may work the lower abdominal muscles, which can help give the appearance of a slimmer pubic mound.

Pilates Reformer Leg Pull-Ins

This exercise targets both the front and inner thighs, as well as the lower abs. 

How to do it: 

1. Attach a resistance band to the foot bar of a Pilates reformer and lie facing down on the reformer. 
2. Place your feet through the stirrups so your heels are resting on the foot bar. 
3. Keeping your core engaged, lift your legs so your thighs are in line with your back and your knees are bent at 90-degree angles. 
4. Slowly straighten your legs, then return to the starting position. 
5. Do two sets of 10 to 12 repetitions.

Read More: Stomach Vacuum Benefits: Can This Burn Belly Fat?

Pilates Criss-Cross

This movement also targets the front and inner thighs, along with the obliques (side abdominal muscles). 

How to do it: 

1. Lie on your back on a Pilates reformer with your head and shoulders supported by the shoulder pads. 
2. Place your feet in the foot cradles and press down onto the foot bar to lift your hips off the carriage. 
3. Cross your right ankle over your left knee and place your right hand behind your head. 
4. Keeping your core engaged, twist your torso to the right and bring your left elbow toward your right knee. 
5. Return to the starting position and repeat on the other side. 
6. Do two sets of 10 to 12 repetitions on each side.

Forearm Plank

The forearm plank is one variation of the standard plank exercise, which targets the entire core.

How to do it: 

1. Start in a forearm plank position with your elbows beneath your shoulders and your forearms parallel to each other. 
2. Engage your abs and glutes to keep your body in a straight line from head to heels. 
3. Hold for 30 to 60 seconds

Side Plank

The side plank is another variation of the plank exercise that targets the obliques. The obliques are the muscles at the sides of the waist. 

How to do it: 

1. Lie on your left side with your legs straight and prop yourself up on your left forearm. 
2. Engage your core and raise your hips so your body forms a straight line from head to heels. 
3. Hold for 30 to 60 seconds, then repeat on the other side.

Leg Raises

Your inner abdominal muscles, known as the transverse abdominis, help give your pubic area a slimmer appearance. Leg raises target this muscle group. 

How to do it: 

1. Lie on your back on a mat with your legs straight and arms at your sides.
2. Keeping your lower back pressed into the mat, slowly raise your legs toward the ceiling.
3. Raise them as high as you can without arching your back. 
4. Slowly lower your legs back to the starting position. 
5. Do two sets of 10 to 12 repetitions.

Reverse Crunch

The reverse crunch is another exercise that targets the transverse abdominis. 

How to do it: 

1. Lie on your back on a mat with your legs straight and your arms at your sides.
2. Place your hands on the mat beside you for support.
3. Bend your knees and place your feet flat on the mat. 
4. Slowly lift your hips off the floor, then curl them up toward your chest. 
5. Use your abs to bring your knees in toward your chest, then lower your hips back to the starting position. 
6. Do two sets of 10 to 12 repetitions.

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Burpees

Burpees are a full-body exercise that can help tone the muscles in your pubic area. 

How to do it: 

1. Start standing with your feet shoulder-width apart.
2. Lower into a squat position, place your hands on the floor and jump back into a plank position. 
3. Quickly jump back to the squat position and stand up.
4. Follow through with a vertical jump, stretching your hands overhead. Land softly and repeat. 
5. Do two sets of 10 to 12 repetitions.

Final Thoughts

If you have a FUPA, there are a few different ways you can get rid of it. The best way to lose weight is to eat a healthy diet and exercise regularly. 

If you’ve tried this but haven’t been able to get rid of your FUPA, you may want to consider surgery. There are a few different types of surgery that can help you get rid of a FUPA

Non-invasive treatments, such as CoolSculpting and ultrasound cavitation, are also available. Talk to your doctor about which option is best for you.