How to Get Rid of FUPA (Doctor Shares Useful Tips & Strategies)

A FUPA, or fatty upper pubic area, is a common problem for many women.

While it can be challenging to get rid of, there are a few things you can do to get started.

After reading this article, you will learn

  • The best ways to lose fat in this area,
  • What exactly is a FUPA, and what causes it,
  • How to avoid unwanted fat gain forever.

Let’s get started.

FUPA- how to lose your fupa and mons pubis fat safely cover image

What Is a FUPA (And What Does It Look Like)?

A FUPA is basically an accumulation of fat in your pelvic area (below your belly button and above your vagina), and it can look different for different people.

How your FUPA looks is determined by your genetics and how your body stores excess fat.

Unfortunately, getting rid of it is a challenge!

Is It Possible To Get Rid of It?

Yes, getting rid of a FUPA is possible, but it’s not going to be easy, and it’s not going to happen overnight.

You’ll have to put in the work, and you’ll have to be patient.

There are several different strategies you can use to get rid of your FUPA, which include:

1) Improving The Foods You Eat

If you want to get rid of fat anywhere in your body, you need to make sure your diet is on point. Cut out processed foods and liquid calories, and focus on eating healthy, nutrient-rich foods instead.

2) Exercising Your Midsection

Exercise is the most obvious method – but there are more effective methods. You must fix your diet first before exercise can be beneficial. More on that later.

3) Invasive and Non-invasive Procedures

Surgery is the last resort, and you should try all the lifestyle factors before considering a procedure.

Okay, let’s go into more detail.

How To Get Rid of Your FUPA

To lose the FUPA, you have to lower your total body fat percentage.

The best way to decrease your body fat percentage is through your nutrition. No amount of exercise will help you lose fat if you don’t pay attention to your calorie and food intake.

What Foods Should You Eat?

While there is no “magic” food that will eliminate a FUPA, opting for lower-calorie, healthy choices can help you reduce your body fat percentage.

To get started, start filling up on nutrient-dense, high-fiber foods.

High-fiber foods include:

  • whole grains like quinoa and oats
  • seeds like chia and flax
  • a wide range of colorful fruits
  • a wide range of colorful vegetables

Additionally, you want to focus on protein.

Protein is the most important nutrient for weight loss because it helps you maintain lean muscle while keeping you full.

When you lose weight – you don’t want to lose muscle. You want the weight loss to come from fat.

Good protein sources include:

  • Lean meats like chicken breast and turkey
  • Fish like salmon
  • Legumes (beans)
  • Plain Greek yogurt

Including more fiber and lean protein in your diet can help reduce your calories without sacrificing nutrient intake.

Check out my postpartum nutrition plan to learn more!

image of healthy food with the words: Eating fiber-rich food and lean proteins Together with a calorie Deficit is the best way to Improve Your Nutrition & Lose Body Fat!

With that out of the way, let’s discuss the best exercises you can do to target the FUPA area.

The Best Exercises To Target The FUPA

Remember, exercise alone won’t help you lose fat in these areas.

In fact, spot reduction (or targeted weight loss) is not possible.

The goal of these exercises is to help you strengthen and develop the muscles in the lower abs (not to lose belly fat). As such, lower abdominal exercise can improve your abdominal appearance after a trial of weight loss.

Here are the exercises.

The Modified Mountain Climber

Mountain climbers are a great exercise to target the lower rectus abdominis from a safe position.

Here is what the exercise looks like:

brittany doing an incline-mountain-climber with her hands on a chair

You must squeeze your glutes and keep your core tight when performing this exercise.

Do not let your spinal alignment change.

The only part of your body that should be moving is your legs.

Lying Leg Raises

The lying leg raise is another exercise to target the lower belly from a controlled position.

Here is what the exercise looks like:

brittany doing lying-leg-lifts from the supine position

Lie on the floor with your feet straight out in front of you.

Now posteriorly tilt your pelvis by flattening your lower back on the floor.

This move will activate your deep, transverse abdominal muscles.

From here, brace your core and lift both legs to the ceiling.

Slowly lower both legs down without touching the floor and repeat.

The Deadbug

The dead bug is a fun exercise that engages the entire abdominal region from a lying position.

Here is what the exercise looks like:

brittany on her back lowering one leg and the opposite arm toward the floor

Lie down on the floor with both knees bent and arms perpendicular to the floor.

Next, posteriorly tilt your pelvis by flattening your lower back on the ground.

From here, slowly lower one leg and the opposite arm down to the floor without ever touching the floor.

Then, bring that leg and arm back to the starting position, and repeat using the opposite leg and arm.

Remember, keep your core engaged the entire time.

Flutter Kicks

Flutter kicks look easy, but they are a great way to activate the lower abdominal muscles.

brittany on her back raising one leg up at a time

Like the lying leg lifts, lie down with your feet straight out in front of you, hovering about 6 inches from the floor.

Get into a posterior pelvic tilt and brace your core.

Now lift one leg.

As you lower that leg, begin lifting the other leg.

Repeat for the desired number of repetitions without letting your feet touch the floor.

In and Outs (Single Leg)

In and outs are a great way to target the lower abdomen using one leg at a time.

It’s a lot like bicycle crunches but better.

Here is what the exercise looks like:

brittany doing alternating-in-and-outs while seated

Sit down with your hands flat on the floor and your feet straight out in front of you, hovering about 6 inches from the floor.

Bend one leg (while keeping the other leg straight) and try to bring it to your chest.

Slowly reverse the movement, and repeat with the other leg.

Make sure to keep your core muscles engaged the entire time, and do not let your feet touch the floor.

Seated Leg Raises

The seated leg raise is another fantastic exercise to target the entire abdominal area from a seated position.

Here is how the exercise looks:

brittany seated and lifting both legs straight up with hands on the floor

Sit on the floor with your legs straight out in front of you.

Keep your hands at your side, or wherever feels comfortable. (The further back you place your hands, the easier the exercise.)

Now brace your core and lift both your legs off the ground.

The farther back your hands are from your hips, the easier the exercise.

Hold the top position for 1 second, slowly lower your legs, and repeat.

See The Video Of These Exercises Below!

Okay, so those are the best exercises to target the FUPA.

But remember, exercise alone will do nothing for fat loss. You must improve your nutrition to decrease your body fat percentage.

Give one of these a try every day, for 7 days, and see how you feel.

How Long Will It Take To Get Rid of It?

If you have made significant lifestyle changes, such as eating healthier foods and exercising regularly, you can expect a reduction in upper pubic fat in about 3-6 months.

It depends on how much body fat you have in that area and how quickly you can burn it away.

Don’t be discouraged if it takes longer than expected or if you don’t see results as quickly as you’d like. The important thing is that you stay consistent and patient!

When Do You Need Surgery?

If you’ve tried all the tips and strategies I covered above for at least 6-12 months but still can’t get rid of your FUPA, then it might be time to consider surgery.

It is important that you speak with a qualified plastic surgeon before undergoing a surgical procedure, as they all have risks.

The different types of surgical options include:

1. Abdominoplasty or tummy tuck (with or without panniculectomy): This surgery removes fat and excess skin on your lower abdomen and cinches the abdominal wall muscles closer together.

2. Liposuction: A procedure to remove fat from different parts of your abdomen and upper pubic region.

3. Coolsculpting: A non-invasive, non-surgical method (which may not be as effective as the traditional tummy tuck procedure).

4. Monsplasty (or pubic lift): A procedure that removes fat and loose skin from the pubic area.

Remember that these are cosmetic procedures and may not be covered by insurance.

What causes a FUPA?

A FUPA is caused by a variety of factors, including

  • genetics,
  • aging (fluctuation in hormones),
  • weight gain and
  • pregnancy.

The most significant risk factor is simply having excess fat, which can be due to various things, such as eating unhealthy foods, not getting enough exercise, and stress.

Why do I have one if I’m skinny?

If you’re naturally slim and still have a FUPA, don’t stress. It happens!

Genes play a large part in how much fat your body stores. It might be that your body is naturally predisposed to storing fat in this area.

It is also important to consider cortisol levels.

If you live in a constant state of stress, your body responds by releasing cortisol (the stress hormone), which can increase your abdominal fat stores.

Does the FUPA really go away with weight loss?

In some cases, a FUPA (aka panniculus) can go away with weight loss.

With that said, you must achieve a significant transformation to eliminate it completely.

This is a process that takes time. It will take months of consistency!

You must find a diet and exercise routine that is enjoyable and sustainable.

What if I have mons pubis fat?

The mons pubis refers to the fatty tissue on your vulva (where you have pubic hair). It sits right on top of your pubic bone.

Like the FUPA, you cannot target fat loss specifically to the vaginal area.

You will need to decrease your body fat by creating a calorie deficit and engaging in regular exercise.

With that said, these areas tend to have stubborn fat cells – so it is challenging to lose it!

Final Words

The FUPA is a common problem area for women.

Although getting rid of it is difficult, you can get started by following some simple tips and strategies.

Just be patient and look for a healthy diet and exercise routine you can stick to for the long haul!

Now I want to hear from you.

What have you tried to target the fat upper pubic area?

Comment below and let me know.

Related Posts:

Get Four Free Workouts To Help Strengthen Your Pelvic Floor & Heal Your Mommy Tummy!


Brittany Robles, MD, MPH, CPT

Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.

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