Published On By Rachel Nall

Fupa Exercises

FUPA is the fat accumulation in the upper pubic area. It might be due to poor dietary choices, a sedentary lifestyle, hormonal changes, or aging.

Though it's extremely challenging to target fat loss in a specific area through exercise alone, integrating some specific FUPA exercises into your routine could help tone your midsection and strengthen the deep core muscles.

This article highlights details about pubic fat and some simple ways to fat loss. It also lists possible reasons for fat accumulation in your upper pubic region and alternate ways to get rid of it.

What Is Pubic Fat?

Pubic fat, or mons pubis, is a layer of fatty tissue above the pelvic bone. Its size varies from person to person due to genetics, hormones, and overall body composition. It has a protective function by serving as a sheath for the delicate bones and tissues in the pelvic region.

11 Best FUPA Exercises

  1. Leg Raises

    Leg raises may be effective for tightening your inner abdominal muscles and building core stability. It may target the lower abs and hip flexors, making it suitable for those looking to tone their pubic area.

    Follow the steps to perform leg raises:

    1. Start by lying on your back with your hands tucked underneath your buttocks.
    2. Draw your legs together and point your toes towards the ceiling.
    3. Raise your legs up to a right angle with the floor, keeping your feet tensed and flat.
    4. Slowly bring your feet back down to the floor and repeat the movement.

    For an added challenge, pulse your legs up towards the ceiling using your abs.

  2. Rollups

    Rollups may engage your core muscles, including abs, obliques, and lower back. This exercise requires controlled and slow movements to strengthen and tone the core muscles. It could help improve your core strength, stability, and posture.

    Here's how you can perform rollups:

    1. Sit straight and stretch your legs out before you.
    2. Hold your arms straight so they're parallel to your gaze.
    3. Roll backward slowly until you're lying flat on the ground.
    4. Move back into the sitting position as slowly as possible, Keeping your arms up straight in front of you.
    5. Repeat the movement.
    6. Add hand weights or a weighted bar to make this move more challenging.
  3. Knee Tucks

    Knee tucks might target lower abs and help strengthen the core muscles. This exercise needs an exercise ball and a flat surface.

    To perform knee tucks:

    1. Start by setting up in a high plank position with the tops of your feet on the exercise ball.
    2. Then, bend and pull your knees toward your chest, dragging the ball across the floor.
    3. Focus on drawing your lower belly toward your spine as you perform the movement.
    4. Gradually extend your legs back to the plank position and repeat the exercise for 8-10 repetitions or as per your mobility.
  4. Pike Rollouts

    Pike rollouts require an exercise ball. It focuses on the muscles in your core, including your abs and lower back. It might help tone the area around the pubic region, helping diminish the appearance of FUPA.

    Here are steps to perform pike rollouts:

    1. Get behind the exercise ball and roll your body over the ball so that you end up with your hands on the ground and shins resting on the ball.
    2. Begin the exercise by raising your butt so that your torso is perpendicular to the floor (pike position).
    3. Reverse movement, but continue to roll all the way back, allowing your arms to become straight.
    4. Return to the starting position, completing a rep.
  5. Forearm Plank

    The forearm plank is a challenging exercise that may engage the deep core muscles without engaging the weak inner abdominal muscles. It may help improve stability, balance, and overall core strength.

    To perform a forearm plank, follow these steps:

    1. Start in a kneeling position and put your arms on the floor with your fists closed.
    2. Lift your body from the ground so that your weight is distributed equally. Your toes should be pointed, and your body should be perpendicular to the floor.
    3. Make sure to engage your abs to maintain balance over your arms.
    4. Hold this pose for about 25-30 seconds or longer if possible.
    5. Try to keep your body in a straight line from your head to your heels.
    6. Return to the starting position and then repeat the movement.
  6. Bicycle Crunches

    This exercise may target the upper pubic area, assisting in toning and firming the pubic region. It may engage the abdominal muscles like the obliques, transverse abdominis, and rectus abdominis.

    Here's how to perform bicycle crunches:

    1. Start by lying on your back with your legs bent and feet flat on the ground. Place your hands behind your head, elbows pointing outwards.
    2. Lift your shoulders from the floor and engage your core muscles.
    3. Extend one leg straight out while bringing the opposite knee towards your chest. At the same time, twist your upper body so your elbow meets the opposite knee.
    4. Repeat on the other side, switching legs and twisting your torso in a controlled manner.
    5. Aim for a smooth and controlled movement, focusing on contracting your abdominal muscles with each repetition.
  7. Pelvic Tilt

    The pelvic tilt exercise, also known as a bridge, could help engage your core muscles without putting excessive pressure on them. It is vital to perform this exercise with proper form and control to maximize its effectiveness.

    This exercise may especially benefit women who have undergone a cesarean or vaginal delivery, as it supports the post-partum recovery process.

    To perform the pelvic tilt exercise, follow these steps:

    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. Slowly lift your belly button up, pressing into your toes and feet.
    4. As you do this, tilt your pelvis up, feeling the tension in your abdomen muscles.
    5. Lift your pelvis as far up as you comfortably can and hold the position for a few seconds.
    6. Slowly lower your pelvis back down until your back is flat on the floor again.
    7. Repeat this movement 12-15 times or as per your fitness level.
  8. The Hundred

    The Hundred might help strengthen the pelvic floor muscles, potentially helping in reducing the appearance of FUPA.

    Here's how you can perform The Hundred:

    1. Lie flat on your back on a mat.
    2. Lift your chin towards your chest, engaging your lower abs.
    3. Extend your arms straight at your sides, keeping your elbows locked.
    4. Take a deep breath in and raise your legs to a 90-degree angle.
    5. Start taking your arms up and down while holding your legs in this position, breathing in and out for a count of 100.
  9. Hip Lifts

    Hip lifts target the lower abdomen and the core. It could help tone and sculpt your lower abs.

    To perform hip lifts:

    1. Lie on your back on a mat.
    2. Extend your legs and press them together while keeping your arms by your sides.
    3. Bring your feet over your hips, pointing them towards the ceiling.
    4. Using only your abdominal muscles, lift your butt and hips about an inch off the ground.
    5. If needed, you can press into your arms and hands for stability.
    6. Repeat this movement as many times as possible for 30 seconds. Focus on engaging your lower abs and maintaining proper form throughout.
  10. Superman Pose

    The Superman pose may help strengthen erector spinae and other lower back muscles, which may help improve posture, provide more stability, and develop strong core muscles.

    To perform the Superman pose:

    1. Lie on your stomach with your feet straight and your arms stretched out before you.
    2. Raise your arms and feet slowly by tightening your core.
    3. Hold your legs and arms up, and point your toes and fingers outward.

    You could also add hand weights or a weighted bar to make this exercise more challenging.

  11. Burpees

    Burpees are a highly effective exercise that could increase your heart rate and boost calorie burn.

    They are a full-body movement that may combine strength training and cardiovascular exercise. Doing burpees could help burn calories quickly, possibly reducing fat composition (including in the pubic area).

    Here's how to perform burpees:

    1. Stand with your feet shoulder-width apart.
    2. Bend down into the squat position.
    3. Put your hands on the ground before you, and quickly kick your legs behind you so you're in a plank position.
    4. Take your body down to the floor like when performing a pushup. Then, push back up into the previous position.
    5. Bring your legs back to your hands, and hop back on your legs. Repeat the movement for as many repetitions as possible, depending on your activity and fitness level.

Causes Of Pubic Fat

Pubic fat can be caused by various factors such as weight gain, changes in fat distribution, and conditions like panniculus morbidus.

One common cause of pubic fat is weight gain. When consuming more calories than burning, the body keeps the extra calories as fat, which may accumulate in different areas, including the upper pubic area.

Changes in fat distribution can also contribute to the appearance of pubic fat. Genetics and hormones may affect how fat is distributed throughout the body, and some people might naturally store more fat in the pubic area.

A condition called panniculus morbidus can lead to the prominence of pubic fat. This condition is more likely to affect overweight people and those with blockages in the system. These blockages could result in swelling of the skin and underlying tissues in the abdomen.

Other Ways To Lose Upper Pubic Fat

  1. Dietary Changes

    Dietary changes may help in reducing upper pubic fat and achieving a toned and healthy body. Adjusting your diet could create a calorie deficit and promote overall fat loss, including in the pubic region.

    Cutting out 500-1000 calories a day from your typical diet could help you lose about 1-2 pounds a week. Including healthful foods such as nuts, lean protein, and vegetables may provide your body with the necessary nutrients while keeping you satisfied.

    Avoiding sugary or processed foods could help reduce calorie intake and prevent excess fat storage.

  2. Follow Cardio Routine

    Cardio exercises may help elevate your heart rate, increase your metabolism, and burn calories, which could help you lose pubic fat. Add exercises like running, cycling, swimming, or dancing to your daily workout routine to help reduce overall fat, including the pubic region.

  3. Limit Your Alcohol Consumption

    Alcohol is high in calories and may affect your body's ability to burn fat. When you consume alcohol, your body might prioritize metabolizing it over burning fat. Such a mechanism may lead to weight gain and pose difficulties in losing excess fat, including in the upper pubic area. Alcohol is also known to increase appetite and lower inhibitions. It could lead to poor food choices and overeating, which may further contribute to fat gain.

Medical Procedures

  1. Noninvasive Procedures

    • CoolSculpting: This procedure is safe and FDA-approved. It uses ultracold temperatures to freeze fat cells through the skin, causing them to be destroyed and eliminated by the body over time. It may help tighten and tone small pockets of fat in the upper pubic area.
    • Radio frequencies and heat therapy devices: These procedures shrink and melt fat cells in targeted areas, including in the pubic area. It may help reduce subcutaneous abdominal fat.
  2. Surgical Options

    Surgical options may provide more immediate and noticeable results for reducing excess fat in the upper pubic area.

    • Monsplasty: This procedure may specifically target the pubic fat, removing excess fat and sometimes skin. It can be performed for both men and women, helping to restore a flatter and more defined appearance.
    • Liposuction: A common cosmetic surgery, liposuction may remove excess fat from under the skin. This procedure is best suited for people close to their goal weight but still have stubborn pockets of fat in the upper pubic region.
    • Abdominoplasty (tummy tuck): This comprehensive procedure may help remove excess fat and loose skin by tightening the weakened abdominal muscles. It is mostly performed after significant weight loss or pregnancy to restore a smoother, more toned appearance.
    • Panniculectomy: It involves the surgical removal of extra skin from the lower abdomen. It is commonly performed alongside a tummy tuck to enhance the results further.

Frequently Asked Questions

  1. Can Spot Reduction Exercises Specifically Target and Reduce Pubic Fat?
    Spot reduction exercises do not specifically target pubic fat. Fat reduction occurs proportionally all over the body. However, integrating exercises that strengthen the lower abdominal muscles could help tone the area.
  2. Are There Any Dietary Supplements or Natural Remedies That Can Specifically Target Pubic Fat?
    There are no such supplements or remedies that specifically target pubic fat. Regular exercise, a nutritious diet, and overall weight loss strategies could reduce pubic fat.
  3. Can Hormonal Changes During Pregnancy or Menopause Contribute to an Increase in Pubic Fat?
    Hormonal changes during pregnancy and menopause might increase the risk of pubic fat accumulation. It is important to make healthy lifestyle choices to manage weight and overall body composition during these periods.


Spot reduction of pubic fat may not be possible. However, specific exercises and lifestyle changes could help reduce the visibility of extra fat in the upper pubic area.

Integrate core strengthening exercises like leg raises, burpees, hip lifts, etc., with a healthy diet and regular cardiovascular exercise. Doing so may help you achieve overall fat reduction and develop a stronger abdominal area.

Remember that healthy fat loss is slow and steady and may require consistent hard work and dedication toward following a healthy diet and exercise routine. If you are still unable to lose fat in your pubic region, schedule a session with your doctor to learn about the underlying cause and other alternatives.

  • 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 article.
  • The results may vary from individual to individual.
  • Consult your doctor for any underlying medical conditions or if you are on any prescribed medicines before following health tips or instructions.

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