Home » 11 Best FUPA Exercises To Lose Upper Pubic Fat

11 Best FUPA Exercises To Lose Upper Pubic Fat

FUPA Exercises
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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.

What Is FUPA?

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.

FUPA Exercises

What Causes FUPA?

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.

11 Best FUPA Exercises

  1. Forearm Plank

    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:

    1. Start by kneeling and bring your forearms to the floor with your fists closed.
    2. Lift your body off the floor, distributing your weight evenly. Your toes should be pointed, and your body should be perpendicular to the floor. Make sure to engage your abs as you balance over the arms.
    3. Hold the pose for 30 seconds or longer. Then, return to the starting position and repeat the movement.
  2. Superman Pose

    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:

    1. Start by lying on your stomach with the feet stretched out straight behind and the arms stretched out before you.
    2. Slowly raise the arms and your feet by tightening your core. Hold your legs and arms up, and point your toes and fingers outward.
    3. Toggle the arms back and forth in front of you and the legs behind, moving up and down.
    4. Hold this pose for 30 seconds or so, then bring the legs and arms down. Repeat the movement.
  3. Burpees

    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:

    1. Stand with your feet shoulder-width apart.
    2. Carefully bent down into a squatting position.
    3. Place the hands on the floor and quickly kick your legs behind you to assume a plank position.
    4. Lower your body to the floor as if doing a pushup, then push back into a plank.
    5. Bring the legs back to your hands and jump back into a standing position.
    6. Repeat this movement as your fitness level allows.
  4. Bicycle Crunches

    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:

    1. Start by lying flat on the floor with your legs bent and your hands behind your head.
    2. Lift your shoulders slightly off the ground and extend one leg straight out while bending the other inward at a 45-degree angle.
    3. With the opposite arm, turn your body so your elbow meets your leg, nearly touching.
    4. Repeat this movement on the other side, switching legs as you go.
  5. Leg Raises

    Leg raises could tighten your inner abdominal muscles, build core strength, and improve posture and athleticism.

    Here’s how you can perform leg raises:

    1. Start by lying flat on the back with hands tucked underneath your hips. Your legs should be drawn together, with the toes pointing toward the ceiling.
    2. Bring your legs together so they’re at a right angle with the floor. Keep your feet tensed and flat.
    3. Pulse the legs up toward the ceiling once, using your abs to make the movement more challenging.
    4. Slowly bring your feet back to the floor and repeat the movement.
  6. Rollups

    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:

    1. Start by sitting up straight with the legs extended in front of you.
    2. Hold your arms out straight, parallel to your sight.
    3. Slowly roll backward until you lie flat on the floor.
    4. Keep your arms extended before you and move back into sitting.
    5. Repeat this movement.
  7. Pelvic Tilt

    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:

    1. Lie down on your back with your arms resting behind your head by your ears.
    2. Bend your legs and place your feet flat on the ground, toes facing forward.
    3. Press into your toes and feet, slowly lifting your belly button towards the ceiling.
    4. Tilt your pelvis up to feel tension in your abdomen.
    5. Lift your pelvis as high as possible, holding the position for a few seconds.
    6. Slowly lower your pelvis back down until your back is flat on the floor again. Repeat the movement.
  8. Hip Lifts

    Hip lifts strengthen the lower abs and tone the hip area. They primarily target the lower abs and hip flexors.

    To perform hip lifts:

    1. Lie flat on the back with your legs extended and pressed together and your arms by your sides.
    2. Bring your feet over your hips, pointing them towards the ceiling.
    3. Using only your abs, lift your hips an inch off the ground, pressing into your arms and hands for stability.
    4. Repeat this movement as many times as possible in 30 seconds. Keep a proper form and start slow.
  9. The Hundred

    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,

    1. Start by lying flat on your back, preferably on a yoga mat.
    2. Lift your chin to your chest.
    3. Extend your arms straight at your sides, keeping your elbows locked.
    4. Take a breath, and raise your legs to a 90-degree angle as you exhale.
    5. While holding this position, move your arms up and down in a pumping motion for a count of 30, breathing in and out.
  10. Knee Tucks

    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:

    1. Set up in a high plank position with the tops of your feet resting on the exercise ball.
    2. Bend the knees and pull them towards your chest, dragging the ball across the floor. Focus on drawing your lower belly in towards your spine.
    3. Slowly extend the legs back out to the plank position.
    4. Repeat this movement for a total of 10 times.
  11. Pike Rollouts

    Pike rollouts could help strengthen and tone your lower abs, improving muscle definition in the lower abdominal region.

    To perform Pike Rollouts:

    1. Start by setting up in a high plank position with the tops of your feet on the exercise ball.
    2. From this position, engage your lower belly and lift your hips toward the ceiling, positioning them above your shoulders.
    3. Slowly lower back down to the plank position.
    4. Aim to complete eight to ten repetitions.

Other Strategies To Reduce Upper Pubic Fat

  1. Follow Healthy Diet

    • Creating a calorie deficit could help you burn more fat in the body.
    • Including nutrient-packed foods in your diet could reduce energy density and promote weight loss.
    • Sugary and processed foods have empty calories and no nutritional value; avoiding them could help you reduce extra fat.
    • Staying hydrated may suppress your appetite, potentially leading to weight loss.
  2. Maintain Cardio Routine

    Here are some cardio exercises, besides the already mentioned FUPA ones, that you can include in your routine:

    • Brisk walking
    • Running
    • Cycling
    • High-intensity interval training exercises
    • Join group exercise classes for social interaction
  3. Avoid Alcohol

    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.

Must See: 10 Best Strategies To Lose Knee Fat

Medical Procedures

  1. Surgical Procedures

    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.

  2. Noninvasive 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.

    • CoolSculpting or Cryolipolysis: It is an FDA-approved method that utilizes ultracold temperature to freeze fat cells through the skin. This freezing process destroys the fat cells, which are naturally removed from the body over a few weeks. CoolSculpting could be effective in targeting and toning small pockets of fat in the upper pubic area.
    • Radio Waves: This method uses radio frequencies and heat therapy to melt fat tissue. It requires multiple appointments, and results aren’t as noticeable as with surgical procedures.

Frequently Asked Questions:

  • Can Spot Reduction Exercises Specifically Target Pubic Fat?
    Spot reduction exercises cannot specifically target pubic fat. Fat reduction occurs proportionally all over the body. However, specific exercises and dietary changes can help reduce overall body fat, including the pubic area.
  • What Are Some Alternative Methods for Managing Pubic Fat?
    Alternative methods for managing pubic fat include cosmetic procedures like laser therapy, liposuction, cryolipolysis, or panniculectomy.
  • Are There Any Supplements That Can Aid in Pubic Fat Reduction?
    Yes, some supplements may aid in overall weight management, which can indirectly contribute to pubic fat reduction. These include omega-3 fatty acids, tea extract, and conjugated linoleic acid (CLA).
  • How Long Does It Typically Take to See Results From Lifestyle Changes for Pubic Fat Reduction?
    The timeline for seeing results from lifestyle changes for pubic fat reduction varies depending on individual factors such as genetics, body composition, and adherence to the changes. It is recommended that you consult a doctor for personalized guidance.
  • Are There Any Specific Exercises That Can Help Reduce Pubic Fat After Pregnancy and Childbirth?
    Specific exercises that can help reduce pubic fat after pregnancy and childbirth include high planks, leg raises, knee tucks, and the hundred. However, it’s important to note that spot reduction is not possible, and overall weight loss through a balanced diet and exercise is essential.


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.


  • The information in this article is for informational purposes only and should not be considered medical advice.
  • It is not recommended to disregard/delay seeking professional medical advice or treatment because of what you read or accessed through this review.
  • The results may vary from individual to individual.
  • It is recommended to consult your doctor for any underlying medical conditions or if you are on any prescribed medicines before trying any tips or strategies.
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