How To Lose Pubic Fat? Here Are 8 Workouts

Pubic fat, or FUPA, is the excess fat present above the pubic bone. You could reduce this unwanted excess fat to achieve a slimmer and toned physique.

Childbirth, aging, rapid weight loss, and genetics might contribute to weight gain in the upper pubic area. For many people, carrying extra fat around the pubic area could be natural because of their body type.

Getting rid of an extra layer of fat from your pubic region could be challenging.

Although losing fat from a specific area may not be possible, you can adopt strategies such as healthy diet, regular home workout, and lifestyle changes to promote overall weight loss that can help reduce pubic fat.

This article will share some unique reasons that cause fat accumulation in the upper pubic area. It also discusses different procedures to help reduce pubic fat.

8 Best Exercises To Reduce Upper Pubic Area

1. Forearm Plank

   The forearm plank exercise may tighten and strengthen your core muscles. It targets your core, back, legs, and arms.

   Follow these steps to perform the forearm plank:

   1. Start kneeling with your forearms on the floor, and your fists closed.
   2. Balance on your toes and forearms while lifting your body off the floor. Your body should stay perpendicular to the floor, making a straight line from your head to your heels.
   3. Tighten your abs to engage your core, keeping your back straight and avoiding sagging.
   4. Maintain a proper form and breath steadily while holding this position as long as possible.
   5. Return to the starting position and repeat the movement as much as possible.

2. Burpees

   Burpees exercise could increase your heart rate and boost your calorie-burning cardio. It may engage multiple muscle groups, including arms, chest, core, glutes, and legs. Burpees are full-body exercises that increase your heart rate, which could promote calorie burn and fat loss.

   Here are the steps to perform burpees effectively:

   1. Stand in a position with your feet shoulder-width apart.
   2. Carefully bend into a squatting position, ensuring your knees align with your toes.
   3. Place your hands on the floor before you and quickly kick your legs behind you, transitioning into a plank position.
   4. Lower your body to the floor in a push-up position, then push back up into a plank.

3. Pelvic Tilt

   Pelvic Tilt, also known as a “bridge,” is a valuable exercise for people who have undergone a vaginal delivery, as it may engage the abdominal muscles without putting excessive pressure on them.

   To perform a pelvic tilt, you can follow these steps:

   1. Start by lying down on your back with your arms resting behind your head, your legs bent, and your feet flat on the ground.
   2. Press into your toes and feet, slowly lifting your belly button up toward the ceiling.
   3. Tilt your pelvis up as you do this to put pressure on your abdomen.
   4. Lift your pelvis as high as you can, holding the position, and then slowly lower your pelvis back down on the floor again.
   5. Repeat the movement as per your flexibility and fitness level.

4. Bicycle Crunches

   Bicycle crunches might help strengthen the deep core muscles while minimizing strain on the back. It may target the abdominal muscles and help improve overall conditioning.

   Bicycle crunches include strengthening the deep core muscles like the rectus abdominis and transverse abdominis, which might help improve posture and stability.

   Here’s how you can perform bicycle crunches:

   1. Begin by lying on your back with your legs slightly bent and your hands behind your head.
   2. Lift your shoulders slightly off the ground, engaging your core muscles.
   3. Extend one leg straight out while bending the other leg inward.
   4. Twist your upper body and bring your opposite elbow towards your bent knee, almost touching as you do this.
   5. Repeat the action on the other side, switching legs as you go.
   6. Continue alternating sides in cycling, keeping your core engaged throughout the exercise.

5. Superman Pose

   The Superman Pose could target your lower back and deep abdominal muscles, which can improve your core strength. It could be done while lying down to tone and tighten the pubic area.

   To perform the Superman Pose:

   1. Lie on your stomach with your feet out straight behind you and your arms extended in front of you.
   2. Slowly raise your arms and feet by tightening your core.
   3. Hold the pose, and then repeat the movement by toggling your arms back and forth before you and your legs behind you, moving up and down.
   4. Target to hold the pose for 30 seconds before bringing your legs and arms back down.

6. The Hundred

   The Hundred is a classic Pilates exercise that could target and strengthen the deep core muscles. It may help tone and sculpt the muscles in the lower abdominal area.

   Here is how you can perform The Hundred:

   1. Lie flat on the floor or a comfortable back surface.
   2. Lift your chin towards your chest, engaging your lower abs. Keep your arms straight at your sides, with your elbows locked.
   3. Breathe and raise your legs to a 90-degree angle. At the same time, move your arms up and down in a pumping motion.
   4. Continue to breathe in and out for a count of 100, pumping your arms and holding your legs in the raised position.

7. Leg Raises

   Leg raises may help tighten the inner abdominal muscles and hip flexors, helping in core strengthening and toning. It could target multiple muscle groups and help you build core strength and stability.

   To perform leg raises, follow these points:

   1. Lie flat on your back with your hands tucked underneath your buttocks.
   2. Draw your legs together and point your toes towards the ceiling.
   3. Slowly bring your legs up to a right angle with the floor, keeping your feet tensed and flat.
   4. Pulse your legs up towards the ceiling using your abs to make it more challenging.
   5. Then, slowly lower your feet back to the floor and repeat the movement.

8. Rollups

   Rollups could help strengthen the core muscles, mainly when performed slowly and properly. They could target the rectus abdominis muscle responsible for a defined and toned midsection. Rollups could also engage the hip flexors, back muscles, and the muscles along the spine.

   Here’s how you can perform rollups:

   1. Sit straight with your legs out in front of you. Hold your arms out straight so that they are parallel to your sight.
   2. Slowly roll backward to lie straight on the surface.
   3. Keeping your arms up straight before you, move back into the sitting position as slowly as possible, and repeat the movement.

Cause Of Excess Fat

During puberty, the fat accumulates in the upper pubic area as the body undergoes growth and development. Females have a higher fat percentage than males and distribute a more significant proportion around the hips.

When you gain weight, the excessive fat can be stored in various body parts, including the mons pubis. Thus, changes in body fat distribution could contribute to the enlargement of the upper pubic area.

Genetic predisposition helps in fat deposition in the mons pubis. You could have a genetic tendency to store fat in this area, making it more challenging to decrease the fat through diet and exercise alone.

Is It Possible To Reduce Fat In A Specific Area Of The Body?

Fat reduction in a specific body area, such as the upper pubic area, is impossible through exercise or diet. You need to work on your overall body weight as the fat reduction occurs proportionally all over the body.

When a person exercises and makes diet changes to reduce body fat, it affects the entire body rather than just one area. Specific exercises may help strengthen the muscles in the lower abdominal region, but they do not specifically target fat loss in the pubic region.

Exercises like high plank, leg raises, knee tucks, and the hundred might strengthen the lower abs.

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Procedures To Reduce Pubic Fat

1. Nonsurgical Procedures

   • Nonsurgical Fat Reduction

     Nonsurgical methods utilize radio frequencies and heat therapy devices to shrink and melt stubborn fat cells. These treatments require multiple appointments and may have less noticeable results than surgical methods.

     To provide a clearer understanding of the different nonsurgical fat reduction methods available, here’s the following table:

     Nonsurgical Fat Reduction Methods
     Radiofrequency treatments
     Heat therapy devices
     Laser therapy
     Ultrasound treatments
     Cryolipolysis

   • Coolsculpting

     Coolsculpting uses a technique called cryolipolysis to freeze and destroy fat cells. The targeted area is exposed to controlled cooling, which reduces the fat cells, making them eventually die. With time, the body naturally eliminates these dead fat cells, giving a slimmer and more sculpted appearance.

2. Surgical Procedures

   • Abdominoplasty (tummy tuck)

     Abdominoplasty is a surgical process that removes excessive fat accumulation and loose skin from the stomach area. It could be done after gastric bypass surgery or experiencing significant weight loss. Abdominoplasty may help you achieve a flatter, toned abdomen by removing excess skin and fat. It could help tighten the underlying muscles.

   • Panniculectomy

     A panniculectomy is a surgical treatment that explicitly targets removing sagging skin in the lower abdominal area. The Panniculectomy procedure may eliminate excess skin that may be present after significant weight loss.

   • Monsplasty

     Monsplasty is a surgical procedure that targets the pubic mound to remove excess tissue and create a more contoured appearance.

   • Liposuction

     Liposuction is a sought-after procedure for people who are dissatisfied with the appearance of their midsection. It is a surgical technique that removes excess fat deposits from different body areas, including the upper pubic area.

     However, it is essential to understand that these surgical procedures carry certain risks and concerns, including infection, bleeding, scarring, and potential complications from anesthesia.

Some Lifestyle Changes To Reduce Lower Abdominal Fat

Implementing a few lifestyle changes is crucial to losing lower abdominal fat. Here are some lifestyle changes that can help you lose lower abdominal fat:

Lifestyle Changes	Description
Regular Workout	Performing regular physical activity, such as cardio exercises like running or swimming, can help burn calories and promote fat loss.
Balanced Diet	Consuming a low-calorie nutritious diet with plenty of fruits, vegetables, protein, and whole grains could aid in weight loss.
Hydration	Staying hydrated throughout the day might support your metabolism and help with weight loss.
Avoid Inflammatory Foods	Avoiding foods that trigger inflammation, like processed grains and those high in preservatives, might help reduce lower abdominal fat.

1. Try Yoga & Meditation

   Yoga and meditation might help reduce stress levels and potentially contribute to weight loss in the pubic area. They could reduce stress and promote relaxation. They might help lower cortisol levels, which may prevent fat accumulation in the upper pubic area.

   Yoga and meditation may improve the quality of your sleep, allowing your body to recover and function optimally. Adequate sleep also contributes to hormonal balance, which may assist in fat loss.

2. Mindful Eating

   Mindful eating involves staying fully present and aware of your food, allowing you to make conscious food choices. It may focus on paying attention to your body’s hunger, fullness alerts, and satisfaction the food provides.

   Remove heavily processed carbs and fats from your diet, and stay properly hydrated. Eat slowly without getting diverted from outer distractions, as it might make you eat extra calories and ruin your weight loss efforts.

3. Maintain Cardio Routine

   A regular cardio routine could help you burn calories, contributing to weight loss and fat reduction.

   Walking could target various muscle groups and increase your heart rate. It might help you burn calories and can be done outdoors or on a treadmill.

   You could also add swimming to your cardio session as it’s a low-impact cardio exercise that could be gentle on the joints, helping you burn calories and boost flexibility.

   Cycling could target the lower body, including the lower abdominal muscles. It could be a fun way to burn calories and improve cardiovascular fitness.

   High-intensity interval training (HIIT) has short bursts of intense exercise followed by lower-intensity exercise. These workouts have calorie-burning potential and might help effectively reduce lower abdominal fat.

Aging & Increased Visceral Fat

1. Weight gain as people age: Adults in the US gain an average of 1-2 pounds of body weight every year, leading to obesity. Excess weight may increase the risk of various health conditions, like diabetes or any cardiovascular disease.
2. Visceral fat and its risks: It is located in the abdominal cavity between organs. It releases harmful hormones and proteins into the body, triggering low-level inflammation and increasing the chance of heart disease. Visceral fat might cause blood vessels to tighten and raise blood pressure.
3. FUPA and fat distribution: FUPA is an accumulation of fat above the pubic bone. It consists of subcutaneous fat (just under the skin), and a larger FUPA may indicate general weight gain, including visceral fat.

Frequently Asked Questions

1. Can I Target Fat Loss Specifically in the Pubic Area?
   No. It is not possible to target fat loss, specifically in the pubic area. Fat reduction occurs proportionally all over the body. However, engaging in exercises that target the lower abdominal muscles can help strengthen the core and reduce overall body fat.
2. What Are Some Nonsurgical Methods for Reducing Pubic Fat?
   Nonsurgical methods for reducing pubic fat include CoolSculpting, a non-invasive procedure that freezes and removes fat cells, and nonsurgical fat reduction, which uses radio frequencies and heat therapy devices to shrink and melt fat cells.
3. What Are the Risks of Surgical Procedures for Pubic Fat Reduction?
   Surgical procedures for pubic fat reduction, such as monsplasty and liposuction, come with potential side effects such as infection, bleeding, and scarring.

Conclusion

Gaining excess fat in your pubic region could be normal, but there are simple ways to try to reduce it effectively.

You can manage your pubic weight by following a healthy diet and increasing physical activity. Make healthy lifestyle choices and practice mindful eating for controlled calorie intake.

You can also choose surgical or nonsurgical procedures if you are looking for rapid fat loss. However, remember that they come with potential side effects.

You need to work on your overall body weight, as targeting a specific body part may not deliver the desired results. Staying patient, consistent, and motivated with your efforts can contribute to toning the upper pubic area.

However, you must consult a healthcare professional for personalized guidance and potential medical checkups to understand the cause of your pubic fat.