Top Fupa Exercises to Get Rid of Fat Upper Pubic Area

The slang word “FUPA” refers to excess fat in the area right between your hips and above your pubic bone (fat upper pubic area).

A “panniculus” is another name for it.

Fat in this area can be caused by a variety of factors, including childbirth, aging, fast weight loss, and genetics.

After an abdominal operation, such as a cesarean delivery, fat can build up here.

A layer of fat on the upper pubic area is a natural part of the body form for many people.

It's possible that this is where extra fat accumulates.

It may be more difficult to lose fat in the upper pubic area than in other areas of your body.

Although you can't “target” a specific location of fat with exercise, combining nutrition and exercise can help you tone your middle.

Get Rid of Your Fupa With These Fupa Exercises
Get Rid of Your Fupa With These Fupa Exercises

Related Articles:

Top 10 Rhomboid Exercises For Thicker Back

Biceps Tendonitis Exercises For Your Injured Shoulder

How long will it take for FUPA to be eradicated?

Typically, after two months, the outcomes will have reached their peak.

The body will continue to drain out destroyed fat cells from the treatment area for another four to six months.

Thus, allowing the body to free itself of FUPA.

What Exactly Is A FUPA (And How Does It Appear)?

FUPA stands for “fat upper pubic region.”

This is the extra fat seen beneath your belly button and above your vaginal opening.

This is referred to as “panniculus” or “pannus” in medical terms.

The mons pubis is located beneath the pannus.

What Is the Fat of Mons Pubis?

The mons is the fatty tissue that sits directly on top of your vaginal wall, between your pubic symphysis and labia majora.

Your pubic hair is dispersed in this area as well.

It is not uncommon for the mons pubis to contain a significant quantity of fat.

Furthermore, the fat on your mons pubis serves an important purpose. It functions as padding and cushioning for your vaginal area in the event of an impact.

As a result, having a large mons pubis is quite natural!

Why Do I Have A Large Mons Pubis And/Or FUPA?

Genetic factors have a big role in the shape and size of your mons pubis, vagina, and labia.

Genetics, sadly, is not something that can be changed.

These are also the sites in your body where fat is stored.

Following childbirth, many women will accumulate stubborn fat in these regions.

This is particularly true if you gained a lot of weight during your pregnancy.

The Best Way To Get Rid Of A FUPA

You must reduce your total body fat percentage to lose fat in your upper pubic area and mons.

Unfortunately, you won't be able to shed fat in these regions just by exercising.

There has been a lot of studies that shows you can't lose fat in specific areas.

Furthermore, these locations are prone to persistent fat cells.

This implies that even if you reduce weight, you may not lose fat in certain places.

Nutrition is the most effective approach to reduce your body fat percentage.

Exercises can also help to build and develop the muscles in the lower abdomen.

As a result, following a period of weight loss, lower abdominal exercise may help to improve your abdominal appearance.

Let's talk about the finest exercises for targeting the FUPA area.

Exercises for the upper pubic area

A continuous workout plan that stimulates the deep abdominal muscles, when combined with a calorie restriction, may assist reduce fat in this area.

Plank with forearms

The forearm plank tightens your core without overstretching muscles in your inner belly that have gotten weak.

Take the following steps:

  1. Begin in a knelt position.
  2. Close your fists and place your forearms on the floor.
  3. Lift your body off the ground so that your weight is equally distributed.
  4. Your toes should point forward, and your body should be parallel to the ground.
  5. As you balance over your arms, make sure your abs are taut.
  6. If you're able, hold this stance for 30 seconds or longer.

Crunches on a bicycle

Without putting too much strain on your back, bicycle crunches can help you regain strength in your deep core muscles.

Take the following steps:

  1. Begin by lying flat on your back with your legs slightly bent.
  2. Raise your hands above your head and lift your shoulders off the ground slightly.
  3. One leg should be straight out and the other should be bent inward at a 45-degree angle.
  4. Turn your body with your opposite arm such that your elbow nearly touches your leg.
  5. Rep the exercise on the other side, swapping legs each time.

Raise your legs

Leg raises can help you strengthen your core and tighten your inner abdominal muscles.

Take the following steps:

  1. Begin by lying flat on your back and tucking your hands beneath your buttocks.
  2. With your toes pointed toward the ceiling, bring your legs together.
  3. Bring your legs up to a right angle with the floor by bringing them all the way together.
  4. Your feet should be tight and flat at all times.
  5. To make this movement more difficult, pulse your legs up toward the ceiling once with your abs.
  6. Bring your feet back down to the floor slowly.
  7. Rep the movement once more.


This motion may appear simple, but the slower you perform it, the more effective and difficult it will be.

Take the following steps:

  1. Begin by sitting up straight and stretching your legs out in front of you.
  2. Hold your arms straight out in front of you, parallel to your eyes.
  3. Roll backwards, one vertebra at a time, until you're laying flat on your back on the floor.
  4. Return to a sitting position as slowly as possible, keeping your arms straight in front of you.
  5. Rep the movement once more.
  6. Add hand weights or a weighted bar to make this maneuver more difficult.

Pose like Superman

The superman stance, which you may practice while lying down, tightens your lower back and deep ab muscles.

Take the following steps:

  1. Begin by lying on your stomach with your arms stretched out in front of you and your feet straight behind you.
  2. Tighten your core and slowly elevate your arms and feet.
  3. Point your toes and fingers outward while holding your legs and arms up.
  4. Toggle your arms in front of you and your legs behind you as you move up and down.
  5. Hold the position for 30 seconds before lowering your legs and arms.
  6. Rep the movement once more.


Burpees raise your heart rate, resulting in a calorie-burning cardio boost.

Take the following steps:

  1. Begin with your feet shoulder-width apart in a standing position.
  2. Carefully lower yourself into a squatting position.
  3. Place your hands in front of you on the floor, then immediately thrust your legs out behind you into a plank posture.
  4. As if you were executing a pushup, sink to the floor.
  5. Then push yourself back up into a plank position.
  6. Jump back up into a standing position by bringing your legs back to your hands.
  7. You can repeat the maneuver as many times as you want.

Tilt of the pelvis

This exercise, often known as a “bridge,” is beneficial for recovering from a cesarean or vaginal delivery since it engages your abs without placing any pressure on them.

Take the following steps:

  1. Lie down on the floor with your back to the wall.
  2. Place your arms behind your head, near your ears.
  3. Bend your legs and place your toes on the ground with your toes facing forward.
  4. Slowly raise your belly button toward the ceiling by pressing onto your toes and feet.
  5. Raise your pelvis to the point where you can feel tightness in your abdomen.
  6. Lift your pelvis as high as you can and keep it there.
  7. Slowly lower your pelvis until your back is flat on the floor once more.
  8. Rep the movement once more.

The One Hundredth

The Hundred is a basic Pilates practice for strengthening your deep core muscles.

Take the following steps:

  1. Begin by resting completely flat on your back. If you have one, a yoga mat will come in handy.
  2. Feel your lower abs contract as you lift your chin to your chest.
  3. Lock your elbows and keep your arms straight at your sides.
  4. Take a deep breath in and lift your legs to a 90-degree angle.
  5. Breathe in and out for a count of 100 while moving your arms up and down and holding your legs in this posture.
  6. If you'd like, repeat the movement.

Changes in lifestyle to lose lower abdominal fat

Lifestyle adjustments, in addition to these specific workouts, may aid in the reduction of upper pubic fat.

Make an aerobic workout routine.

Exercise can assist you in creating a calorie deficit, which can aid in weight loss.

However, most activities that target the upper pubic area don't burn a lot of calories.

This implies you'll have to make some changes to your workout program in order to burn fat.

Adding three times a week of cardio exercises like running, swimming, and bicycling can help you lose weight faster.

Pay attention to what you eat.

It is necessary to burn more calories than you consume in order to lose weight.

A 3,500-calorie deficit is required to burn one pound of fat.

You may wish to avoid foods that induce inflammation in addition to lowering your calorie intake.

Eating foods that create inflammation in your body can make it tough to notice results, even if you're losing weight and exercising consistently.

Preservative-rich foods, processed cereals, white sugar, and dairy milk should be avoided or limited.

Drink plenty of water

To reduce weight, try including these 12 items into your diet.

Yoga or meditation might help you relax.

According to studies, stress may be the cause of some people's extra belly fat.

Increased amounts of the stress hormone cortisol can lead your body to store fat in the upper pubic area.

Although reducing stress is challenging, it can be accomplished via the use of soothing practices.

You can reduce your stress levels by practicing yoga or meditation for a few minutes each day.

Procedures That Are Not Intrusive

If you want to treat the area without surgery, there are a few options to consider.


Coolsculpting is a fat-cell freezing and removal procedure of your fat accumulation.

It's much less intrusive than surgery and seeks to tighten and tone hard-to-reach places.

Fat loss without surgery

To shrink and dissolve fat cells like visceral fat, saturated fat, stubborn fat or abdominal fat, nonsurgical treatments include radiofrequencies and heat therapy devices.

Multiple appointments are required for these procedures, and the results aren't as visible as surgical approaches.

They're also less intrusive, resulting in fewer dangers and adverse effects during recovery.

Surgical operations

Surgical therapies are also available if the effects of exercise, nutrition, and lifestyle changes aren't satisfactory.


A monsplasty is a technique that removes the fatty top region of the vaginal area from the pubic mound.

A monsplasty is a procedure that eliminates extra tissue from a specific location.

It's also known as a “pubic lift.”


Liposuction is a type of cosmetic surgery that removes body fat from the body.

This procedure is most effective for persons who are near to their ideal weight but unhappy with the fat layer in their abdomen.

Liposuction removes fat from the body through tiny incisions and suction equipment.

Abdominoplasty (abdominoplasty) is a procedure (tummy tuck)

It is a cosmetic procedure that removes extra fat and loose skin from the abdomen.

This treatment is frequently performed following a gastric bypass surgery or childbirth.

Everyone's recovery from a tummy tuck is different. Here's what you need to know.


A panniculectomy is a procedure that involves removing extra skin or excess skin from the lower abdomen.

The majority of people who seek this therapy want to get rid of drooping skin that might occur as a result of severe weight reduction.

Although this is not a cosmetic operation, it can be done in conjunction with a tummy tuck.


It might be hard to try to lose weight in a certain area of your body.

It is feasible to tone your upper pubic area or mons pubis fat with patience, exercise, and lifestyle adjustments.

It's possible that it won't happen as quickly as you'd like for your pelvic fat.

If you're following a healthy diet and exercising frequently but aren't seeing results, you should consult a doctor.

Women's problems with the “fat vagina” and FUPA are frequent.

But keep in mind that they are common and not something to be concerned about on your lower belly.

If you wish to lose fat in various places of your body, however, you have the means to do it.

Begin by making simple modifications to your food and exercise routine, and get started right now!

Frequently Asked Questions (FAQ)

What should I eat to lose my FUPA?

Omega-3 fatty acids, which can be found in foods like fish, walnuts, flax seeds, and chia seeds, have been shown to lower stress hormone levels in the body, so include them in your diet to reduce the size of your pubic hump.
Aim for at least 2000mg each day (about 3 oz. salmon or 1/4 cup walnuts).

Can ice packs reduce fat?

Simply securing an ice pack to a fatty area such as the thighs or stomach for 30 minutes can help to burn calories that are difficult to move.
The cold compress causes the body to convert flabby white fat into calorie-burning ‘beige' fat, which burns calories. There are two forms of fat tissue in humans.

Is a FUPA a Gunt?

“The Gunt,” he says. FUPA — an acronym for “Fat Upper Pubic Area” or “Fat Upper Pussy Area” – is another common name.
Whatever you want to call it, I'm getting rid of my FUPA/Gunt/protruding pubis.