What Is FUPA And How To Get Rid Of It: Exercise, Diet Tips, And More

By ChenMichael, Expert Blogger
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FUPA” This word is as unique as it sounds. The frozen excess fat in the area right up between your hips and above your pubic bone is sometimes referred to by the slang term “FUPA” (fat upper pubic area). And it is also commonly called “panniculus.”

Childbirth, aging, rapid weight gain and loss, and genetics can all contribute to fat in this area. Like cesarean delivery, extra and unwanted fat may accumulate in this area after abdominal surgery.

For many people, accumulating a layer of fat on their upper pubic area can be a natural part of their body shape. This area may be where excess fat starts to show.

While reducing fat in any part of the body is challenging, losing fat can be more challenging, especially in your upper pubic region. You can try "spot-treat" a single area of ​​fat with simple exercises, or you may find it challenging to do so. But a balanced diet and regular exercise can help you tone that midsection.

What Is FUPA Meaning?

FUPA is a slang term for abdominal fat, whose acronym stands for “fat upper pubic area.” Possibly for some people, reducing belly fat may find it a very challenging type of task.

The scientific term medically used for FUPA is panniculus, which refers to a growth of dense, fatty tissue on the lower abdomen that sometimes hangs over the pubic and genitals.

This article explains what FUPA is, its causes, and if a person is suffering from it, how can one reduce this stubborn and unsightly looking fat.

Can You Remove Fat From A Particular Area Of The Body Or The Pubic Mound?

It is not usually possible to lose weight or reduce fat in just one body area. This effect of any exercise or diet may or may not be very minor. If a person tries, and as soon as one loses weight, it will decrease somewhat proportionately throughout the body.

However, it is not impossible either, and it can be made possible with some unique and hard work. Specific exercises and dietary changes can help a person lose fat near a particular body part.

Suppose a person wants to reduce fat, especially in the upper pubic area. In that case, they may consider surgery or some non-surgical procedure as a treatment.

Exercises For The Upper Pubic Area

Workouts targeting the lower abdominal muscles (abs or pubic region) will significantly reduce and strengthen the deep core muscles.

Below are some exercises for you that focus on the lower abs and strengthen the muscles while reducing fat.

Leg Lift

People new to abs exercises can start by doing this exercise with one leg at a time.

  • Lie on the floor with arms by the sides, legs extended over the hips, and feet pointing towards the ceiling.
  • After that, pull the navel towards the spine and press the lower back into the floor.
  • And slowly lower both the feet towards the ground, stopping once when the lower back starts to rise above the floor, do it again.
  • And then, slowly raise your legs back towards the ceiling; you can repeat this at your convenience.

High Plank Exercise

Exercise for everyone and general practice also people find it challenging initially. When it comes to reducing the fat of a particular part, the situation can seem more challenging. Still, with practice, you can increase the length of time you hold this pose and make it easier by incorporating it into your routine. And to do this, follow: 

  • Start on all fours in the tabletop pose, keeping wrists under your shoulders and knees under your hips.
  • Straighten the legs backward; remember that you do this only one leg at a time.
  • While holding this posture, actively press away from the floor, pulling the shoulders away from the ears and down the back. And then draw the lower abs in toward the spine while adding a slight pelvic tilt to tighten the core.
  • If possible, maintain this posture for at least 25 to 45 seconds or more, and maintain consistency.

Kneel Down

Usually, an exercise ball is also needed for this exercise.

  • ● Then, set up on a high plank with the top of the feet on the exercise ball.
  • ● Then bend and draw the knees towards the chest, then the ball on the floor. With this, focus on pulling the lower abdomen towards the spine.
  • ● After that, slowly spread the legs backward and reach the plank position.
  • ● Repeat this at least 10 to 15 times.

Pike Rollout

A person will need an exercise ball to perform the pike rollout posture or exercise. These are generally available for use in almost all gyms.

  • Set up on a high plank with the tops of both your feet on an exercise ball.
  • Pull your lower abs in as you lift your hips toward the ceiling, then place the feet over the shoulders.
  • And then slowly bring your lower back to the plank position.
  • Keep in mind that at least aim for ten repetitions, maintain consistency, and regularize.

The Hundred Most Important Exercises For FUPA

The Hundred is a classic Pilates exercise, and people may find it a bit challenging to do.

  • To try this exercise, start by lying straight on your back.
  • Then lift your chin to the chest and feel the lower abs engage. Try to keep the arms straight to the side while locking the elbows.
  • Raise your legs at a 45-degree angle. Then, keeping the legs out, move the arms up and down. Keep in mind that while doing this, keep breathing in and out, and maintain a comfortable position; if you have difficulty, stop it for some time.
  • To do this, do as many times as you like, or aim to move the arms up and down at least 100 times.

Those who find this posture too challenging can also try the bent-knee version instead, and for that:

  • Lie straight on your back and lower your arms.
  • Then bend the head, neck, and shoulders and lift the arms slightly off the floor.
  • Now, keeping your thighs at an angle of 45 degrees, bend the knees but keep the chin parallel to the ground.
  • And while taking slow, deep breaths and focusing on pulling the navel towards the spine, move the arms vigorously up and down 100 times (or as many times as you like).

Hip Lifts

Hip lifts. Doing this exercise and movement with an exercise mat on the ground may be more comfortable.

  • First, lie on the back, and press the legs together by spreading them and pressing the arms from side to side, making it continuous.
  • Bring your feet above the hips, bringing them towards the ceiling.
  • And using only abs, lift butt and hips off the ground a few inches, pressing into arms and hands for stability if necessary.
  • Repeat this in 25- 35 seconds as often as you like.

Diet And Exercise

People can take other steps, including FUPA, to reduce unwanted and excess body fat.

Try Cardio Exercises:

Although it is also true that people have many myths regarding cardio exercises to reduce fat.

Some believe that high-intensity interval training (HIIT) is the most effective method. HIIT involves short bursts of intense cardio that a person alternates with short rest periods.

Others say that a moderate cardio level one can maintain for an extended period will keep them in the fat-reducing zone.

However, most research and studies have shown that the type of exercise does not significantly affect fat loss.

One study compared HIIT with moderate-intensity training, and all participants lost weight. Still, the difference between the two exercise groups was negligible.

Since there can be little difference in the fat-burning abilities of different types of exercise, a person should choose the cardio exercise they like best. And there are options such as brisk walking, running, cycling, swimming, joining a group exercise class, and many more.

Eat Balancing, Pur, Healthy, And Vegetarian

There is a common saying worldwide that abs are made in your kitchen, not in the gym. And it is pretty valid to an extent.

Losing FUPA is the same. Even those who emphasize exercising intensely and regularly need to change their diet to see a significant difference in their abdomen (pubic region);And any vigorous exercise done by you without a proper diet is not beneficial and may create other challenges for you, excessive exercise and neglect of appropriate diet.

If a person cuts 500–1,500 calories daily from their regular diet, they lose about 1–3 pounds (lb) in a week. Eating healthy foods like nuts, lean proteins, and green vegetables while avoiding sugary or processed foods will make it easier to create a calorie deficit.

Medical Procedures To Reduce Fat In The Pubic Area (FUPA)

Medical procedures are highly effective and the only way to remove fat from a specific body area. They can also be surgical or non-invasive. Such as:

Non-Invasive Procedures

These medical procedures do not require surgery, anesthesia, complex medicine, or a fixed recovery time.

And CoolSculpting is one such option for this. The Food and Drug Administration (FDA) has approved this method, Which uses ultracold temperatures to deposit fat cells through the skin. In this method, cold destroys those cells, which the body excretes through urine over the next few days or weeks.

Cool Sculpting can be a great option for those looking to reduce small amounts of fat, tighten specific areas, and tone.

Surgical Procedures

Surgical procedures can produce more dramatic, rapid, and tangible results in a specific body area (pubic area).

Some important surgical options to reduce FUPA include:

Abdominoplasty: This procedure, known in common parlance as a tummy tuck, removes unwanted fat and excess skin over your pubic area and restores and strengthens weak muscles.

Liposuction: This joint cosmetic surgery removes excess fat from under the skin and proves to be very effective on that particular area (pubic mound).

Monsplasty: This procedure removes stubborn fat and sometimes skin from the pubic area.

What Causes The Accumulation Of Excess Fat In The Pubic Area And Increase In The Size Of FUPA?

Human body composition is usually such that it is normal and natural to have a moderate amount of fat in the upper pubic area, despite people's thinking and popular culture sometimes giving different statements.

Fat in that specific location and pubic area can develop as a natural part of body growth during puberty. Especially a female body usually has a higher percentage of body fat than a male body, and the most significant proportion of it is distributed around the hip area. Women's pelvic area and hips also have more fat deposits to strengthen the muscles.

Several factors can cause an increase in the size of FUPA, including irregular eating habits, poor routine, decreased body movement, weight gain, and changes in body fat distribution. 

The Main Reason For This Can Also Be Old Age And Increased Visceral Fat

As a person ages, it is common for the body to begin to store more fat around the abdomen than in other areas of the body. Some life changes, such as menopause, are associated with weight gain and changes in body fat distribution.

According to some research, adults in the United States gain an average of 1-3 pounds per year. This rate of weight gain can predispose people to develop overweight or obesity with age.

Obesity increases the risk of type 2 diabetes, heart disease, high blood pressure, and cancer, among other health conditions.

People can classify abdominal fat (pelvic and pubic area) as either subcutaneous or visceral, depending on where the body stores it. Subcutaneous fat is held all over the body, just under the skin.

In contrast, visceral fat is located in the abdominal cavity between the organs. Fat is typically deposited evenly throughout the body, while in some people, it is more deposited in the stomach.

Numerous researches, studies and research have linked visceral fat to an increased risk of several diseases.

This fat releases more harmful hormones and negative proteins into the body than fat.

These substances can trigger low levels of inflammation, a risk factor for heart disease, and cause blood vessels to constrict and blood pressure to rise.

In a FUPA, the fat is just under the skin, so it is subcutaneous rather than harmful visceral fat.

However, developing a large FUPA may indicate average weight gain, including visceral fat.

The visceral fat can also cause the lower abdomen to protrude, making FUPA appear larger.

It is essential to acknowledge that the body naturally changes with age.

However, people should be aware of these changes and, if necessary, make adjustments to their diet and exercise to avoid the health risks associated with gaining excess weight.

You are the master of your body, so you have to control the extra and unwanted things arising in your body on your own.


FUPA is an accumulation of fat just above the pubic bone. The best way to reduce it more effectively is to focus on losing weight, throughout the body by consuming a healthy and balancing diet and increasing cardio workouts to create an overall calorie deficit.

While it is not possible to lose weight in just one specific area, yes, there are ways to strengthen certain parts of the body with exercise. Lower abdominal exercises will help tighten and tone the area above the pubis.

People who want to remove fat from their lower abdomen may consider some surgical and nonsurgical procedures.

Losing fat in a particular area of ​​your body can be frustrating. But with patience, regular exercise, a healthy diet, and lifestyle changes, it can tone your upper pubic area.

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