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FUPA is the stubborn fat deposit in the pubic area. It stands for fat upper pubic area. This fat accumulation is scientifically termed as “panniculus.”
Several factors, including childbirth, aging, rapid weight loss, and genetics, may cause fat accumulation around your pubic area. However, having some fat near the pubic area could be a natural attribute for many people.
Seeking “spot reduction” of fat in the upper pubic area might be challenging. However, you may achieve a toned midsection with the right exercises.
This article offers exercises to help reduce pubic fat. It also explains its causes and dietary changes you can make to reduce it.
FUPA is a natural layer of fatty tissue that varies in size due to genetics, hormones, and overall body composition. This fat serves as a protective cushion for the pelvic bone.
FUPA, or pubic fat, is the wide area of fat present in the upper pubic region. It may cause an appearance of a protruding belly. It is the collection of adipose tissue located between your hip bones in the pubic region.
Fat accumulation in the lower abdominal region occurs when the body accumulates more fat than it needs. The excess fat is stored in various areas, such as the pubic region.
Some people could be genetically predisposed to storing excess fat in the body. These genetic factors could influence fat distribution in various body parts, including the upper pubic region.
Hormonal fluctuations that occur during menopause and pregnancy could lead to changes in fat distribution. These hormonal changes may cause an increase in pubic fat in some women.
Pubic fat could also be a result of overall weight gain. When people consume more calories than they burn, the excess calories may be stored as fat in the pubic area.
Consuming a diet high in processed or high-calorie foods and leading a sedentary lifestyle could contribute to fat accumulation and weight gain in the pubic region.
Including a forearm plank in your exercise routine may strengthen the core, improve posture, enhance stability, and reduce overall fat.
To perform a forearm plank, follow these steps:
The Superman pose could target the lower back and deep abdominal muscles, helping to strengthen and tone them. This pose could improve posture, reduce lower back pain, and enhance core stability by engaging the lower back and core muscles.
To perform this exercise, consider following these steps:
Burpees are high-intensity exercises that could help burn calories and improve cardiovascular fitness. These exercises could engage multiple muscle groups, including the arms, chest, core, and legs.
To perform burpees:
Bicycle crunches could effectively restore strength to the deep core muscles without straining the back. This exercise could target the lower abdominal muscles and help strengthen the deeper core muscles.
To perform bicycle crunches:
Leg raises could tighten your inner abdominal muscles, build core strength, and improve posture and athleticism.
Here’s how you can perform leg raises:
Rollups target the core muscles and help to strengthen them. They also engage the muscles in the upper pubic area, making this exercise beneficial for those looking to reduce pubic fat.
To do a rollup:
The pelvic tilt is also known as the “bridge” exercise. It could engage the abdominal muscles without putting excessive pressure on them.
Here’s how to perform the pelvic tilt:
Hip lifts strengthen the lower abs and tone the hip area. They primarily target the lower abs and hip flexors.
To perform hip lifts:
The Hundred is a classic Pilates movement that could strengthen and tone the deep core muscles. Engaging these muscles could improve your stability, posture, and core strength. This exercise may help increase blood circulation and endurance, possibly aiding your fat reduction efforts.
To perform this exercise,
Knee tucks require an exercise ball. This exercise helps strengthen the lower abs and engages the entire core. They might effectively engage the deep core muscles and target the lower abdominal area.
Here’s how to perform Knee Tucks:
Pike rollouts could help strengthen and tone your lower abs, improving muscle definition in the lower abdominal region.
To perform Pike Rollouts:
Here are some cardio exercises, besides the already mentioned FUPA ones, that you can include in your routine:
Avoiding alcohol can be beneficial for weight loss, specifically in the upper pubic region. Excessive drinking may lead to bloating in the stomach, including the upper pubic area.
Consuming alcohol may cause dehydration and water retention in the body. Dehydration may further reduce levels of leptin, leading to appetite disruption.
An increased appetite may cause you to eat more, which could result in fat accumulation in the upper pubic region.
Limiting alcohol consumption may help your body remain hydrated, resulting in a decreased appetite. This may result in a reduced belly, including the pubic fat.
When exercise and noninvasive procedures are not achieving the desired results, surgical procedures might provide a more targeted approach.
Here are some surgical options for reducing pubic fat:
| Surgical Procedure | Description |
|---|---|
| Monsplasty | This procedure may involve the removal of fat and, sometimes, excess skin from the pubic mound. It can be performed for both men and women, providing a more sculpted appearance in the upper pubic area. |
| Liposuction | Liposuction is a cosmetic surgery that may help remove excess fat from under the skin. It is especially effective for people who are close to their target weight but still have some stubborn fat in the upper pubic area. |
| Abdominoplasty (tummy tuck) | This procedure removes excess fat and may help eliminate loose skin from the stomach area. It is often performed after prominent weight loss or childbirth, restoring a flatter and more toned appearance. |
| Panniculectomy | Panniculectomy is a surgical treatment that may help remove excess skin from the lower abdomen. It is commonly performed alongside a tummy tuck. It is not considered a cosmetic procedure but rather a medical necessity for individuals with significant skin overhangs. |
Before opting for a surgical treatment, it is advisable to consult a qualified surgeon to understand the potential health risks and recovery time for these procedures.
Noninvasive procedures offer a non-surgical approach that may help reduce pubic fat in specific areas, such as the upper pubic region.
These procedures provide an alternative to surgical interventions and allow you to achieve their desired results without anesthesia or recovery time.
Fat near the pubic region (FUPA) is not always a cause for concern. However, some people may find it concerning to have excessive pubic fat. Combining a calorie-controlled diet with a consistent exercise regimen, including FUPA, could reduce overall body fat.
Losing FUPA requires patience and consistency in your efforts. It is not possible to spot and reduce fat in specific body areas. However, core-strengthening exercises like knee tucks, hip lifts, or forearm planks may help tone and tighten the area above the pubis.
Those who have not achieved significant outcomes may consult a qualified surgeon and opt for surgical/non-surgical procedures like a tummy tuck, panniculectomy, or cryolipolysis to lose pubic fat.
Tyler Read earned an undergraduate academic degree from Sonoma State University, California and is a certified personal trainer (CPT) with NASM (National Academy of Sports Medicine). With over 16 years of experience, Tyler has trained clients both online and in-person.
He is passionate about helping others turn their love for fitness into a career. Tyler has worked with many local and commercial gyms before establishing his successful private personal training business, which he continues to operate.
