Vaginal Fat: How To Get Rid of Your FUPA (& Mons Pubis Fat) Safely

Do you have “vaginal fat” and want to know how to lose it?

Don’t worry, you are not alone!

First, you have to know the difference between a FUPA (aka fat upper pubic area) and mons pubis fat.

After reading this post, you’ll learn:

  • What a FUPA is,
  • How it’s different from mons pubis fat, and
  • How to get rid of them safely.

Keep reading to learn more.

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

Disclaimer

***READ FIRST***

Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.

Ok, moving on.



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

FUPA is short for “fat upper pubic area.”

This is the excess fat that is present below your belly button and above your vagina.

The actual medical terminology for this is “panniculus” or pannus for short.

Below the pannus is the mons pubis.

What is Mons Pubis Fat?

The mons is the fatty tissue directly on top of your vagina, right where your pubic symphysis and your labia majora are located.

This is also the area where your pubic hair is distributed.

It is not uncommon to have a decent amount of fat in the mons pubis.

In addition, the fat on your mons pubis has a primary purpose. It acts as padding/cushioning for any impact on your vaginal area.

Therefore, it is normal to have a fat mons pubis!

Why do I have FUPA and/or A Large mons pubis?

The shape and size of your mons pubis, vagina, and labia are largely determined by genetic factors.

And unfortunately, genetics is not something you can change.

These just so happen to be the places where your body stores fat.

Many women will develop stubborn fat in these areas after childbirth. This is especially true if you had a significant amount of weight gain during pregnancy.

How To get Rid of A FUPA

To lose fat in your upper pubic area and mons- you have to lower your total body fat percentage.

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

There has been plenty of research (1) (2) to show that you cannot spot-reduce fat.

In addition, these areas tend to have stubborn fat cells. This means that you MAY NOT lose fat from these areas at all, even with weight loss.

But that doesn’t mean you shouldn’t try!

The best way to decrease your body fat percentage is through your nutrition.

In addition, exercises can help strengthen and develop the muscles in the lower abs. As such, lower abdominal exercise can potentially improve your abdominal appearance after a trial of weight loss.

Let’s discuss the best exercises you can do to target the FUPA area.

The Best Exercises To Get Rid of Your FUPA

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:

incline-mountain-climber

When performing this exercise it is important that you squeeze your glutes and keep your core tight.

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:

lying-leg-lifts

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

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

This will activate your deep transverse abdominal muscles.

From here, brace your core and lift both legs up 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. It also targets the FUPA from a lying position.

Here is what the exercise looks like:

dead-bugs

Lie down on the floor with both knees bent and both 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.

Now, 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

Don’t underestimate this exercise!

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

flutter-kicks

Like the lying leg lifts, you will lie down on the floor 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 up.

As you start to lower that leg down to the ground begin lifting the other leg up.

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.

Its a lot like bicycle crunches but better.

Here is what the exercise looks like:

alternating-in-and-outs

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.

Just make sure that you 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 amazing exercise to target the entire abdominal area from a seated position.

Here is how the exercise looks:

seated-leg-raises

Sit down 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 up off the ground.

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

Hold the top position for 1 second and 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.

Here are some tips.

What Foods Get Rid of FUPA?

If you want to lose fat anywhere in your body, you must improve your nutrition. No amount of exercise will help you lose weight if you don’t monitor your calorie and food intake.

A healthy diet contains balanced amounts of both macro and micronutrients.

The three macronutrients I am referring to are:

  • Protein
  • Carbohydrates, and
  • Fat

Let’s discuss each one in detail.

Protein

Protein is one of the most important macronutrients for building and maintaining lean muscle tissue. It also has a lot of research supporting its weight loss benefits as well.

One of the reasons is that protein helps keep you full.

Good protein sources include:

  • Lean meats
  • Beans
  • Greek yogurt
  • Eggs
  • Seeds
  • Tofu
  • Edamame
protein-benefits: protein has the highest thermogenic activity, keeps you full, and builds lean muscle tissue

Learn more about protein here.

Carbohydrates

Carbohydrates are the macronutrient that fuels our body with energy.

When ingested, carbohydrates are broken down into glucose, a key energy source for our body.

You should do your best to avoid simple carbohydrates which provide little nutritional value like white bread and white pasta and opt for complex carbohydrates like

  • whole grains,
  • sweet potatoes,
  • colorful fruits,
  • a wide array of vegetables.

Fat

Unfortunately fat has gotten a bad name for itself in the media but it is actually good for you!

It is super important in producing hormones, keeping your energy levels high, and providing your body with thermal insulation.

You just need to make sure you consume the right types of fat and avoid the bad ones, aka trans fat.

The best types of fat include:

  • Avocado
  • Nut butters
  • Olive oil
  • Nuts and seeds

I go over a simple process to help you incorporate all the nutrients you need to aid in fat loss in my Fit Mom Nutrition Guide For Fat Loss!

ppt-nutrition-guide-fat-loss

Managing Your Stress Hormones

Stress is another factor that can cause you to store excess adipose tissue, especially in the mid-abdomen.

As your stress level increases, your cortisol levels increase.

Unfortunately, chronic stress can lead to pathologic levels of cortisol secretion. This can increase blood sugar dysregulation, overeating, and fat accumulation.

This is why it’s important to learn ways of dealing with and managing your stress.

There are several things you can do such as:

  • Meditation
  • Practicing gratitude
  • Getting adequate sleep every night
  • Learning how to deal with stressful situations
  • Taking a daily walk (or doing light cardio)
  • Finding an activity you enjoy

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 FUPA or Mons Pubis Fat?

In general, it can take at least 3-6 months for you to see noticeable fat loss anywhere in your body. In addition, your body will lose fat from whatever areas it will lose it from first. 

For some people, the lower abdomen and pubic area will likely be the last place you lose fat from.

Unfortunately, this is genetically determined and cannot be changed.

Do You Need Surgery To Get Rid of FUPA?

If you have been consistently exercising and improving your nutrition for at least 6-12 months, and you haven’t seen any progress, then you may need surgery.

Diet and exercise can work for many people, but not everyone.

Just make sure you do your own research before undergoing a surgical procedure as they all have risks.

The different types of surgical options include:

1. Monsplasty or pubic lift: Which is a type of surgery to remove your excess mons pubis fat.

2. Abdominoplasty or tummy tuck (with or without panniculectomy): Which is a type of surgery to remove excess fat on your lower abdomen.

3. Coolsculpting: A newer non-invasive, non-surgical method of removing excess skin from your abdomen.

4. Liposuction

These procedures are performed by a plastic surgeon and fall under the hood of “cosmetic surgery,” so your insurance might not cover them.

Is a FUPA a bad thing?

A FUPA is not a bad thing and is really common among the population. All it is is a representation of a little excess fat tissue in a certain part of your body.

However, if you have a significant amount of fat in your body, you run the risk of metabolic complications.

How do I get rid of extra skin near my vagina?

Loose skin in the vagina and your lower abdomen is very difficult to reduce, and often don’t go away on their own.

There are a few conservative measures you can try (which I describe in my post: loose skin after pregnancy).

However, many people need surgical correction of excessively loose skin.

Daily Checklist DID I DRINK 48 OZ OF WATER TODAY?
DID I CONSUME 2 SERVINGS OF FRUIT TODAY?
DID I CONSUME 2 SERVINGS OF VEGETABLES TODAY?
DID I WALK FOR 20 MINUTES TODAY OR PERFORM STRENGTH
TRAINING EXERCISES TODAY?
DID I CONSUME 1 SERVING OF HEALTHY FATS TODAY?
DID I CONSUME 1 SERVING OF LEAN PROTEIN TODAY?
DID I IMPROVE THE AMBIENCE OF MY BEDROOM FOR SLEEP?

Will a panniculus go away with weight loss?

In some cases, a panniculus can go away with weight loss.

With that said, you must achieve a significant transformation to get rid of it completely.

This is not an overnight process. It will take months of consistency!

You must find a dietary and exercise routine that you find enjoyable and sustainable.

This will be different for everyone

What if I have a hanging stomach?

A hanging stomach (also known as mommy tummy overhang or apron belly) is when subcutaneous fat in your abdomen drapes over your waistline.

This is common in the postpartum period due to the rapid weight changes that occur.

To get rid of a hanging stomach, you must lower your body fat percentage through your nutrition and train your core muscles. Check out my post on the hanging stomach to learn more.

Final Words On Vaginal & Lower Belly Fat

The “fat vagina” and FUPA are common problem areas for women.

But don’t forget, they are common and not something you should be worried about.

However, if you want to lose fat in different parts of your body – you have the tools to do it.

Start with small changes in your diet and fitness routine and get started today!

Now I want to hear from you.

Were you able to get rid of FUPA or mons pubis fat?

Did you consider a cosmetic procedure?

Comment below and let me know.


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


brittany-robles

Brittany N Robles, MD, MPH, CPT

Brittany Robles is a full-time OBGYN, a NASM certified personal trainer, and health & fitness, expert. She holds a Masters 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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References:

  1. Ramírez-Campillo R, Andrade DC, Campos-Jara C, Henríquez-Olguín C, Alvarez-Lepín C, Izquierdo M. Regional fat changes induced by localized muscle endurance resistance training. J Strength Cond Res. 2013 Aug;27(8):2219-24. doi: 10.1519/JSC.0b013e31827e8681. PMID: 23222084.
  2. Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Sep;25(9):2559-64. doi: 10.1519/JSC.0b013e3181fb4a46. PMID: 21804427.
  3. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512.
  4. Kamba A, Daimon M, Murakami H, et al. Association between Higher Serum Cortisol Levels and Decreased Insulin Secretion in a General Population. PLoS One. 2016;11(11):e0166077. Published 2016 Nov 18. doi:10.1371/journal.pone.0166077
  5. Hewagalamulage SD, Lee TK, Clarke IJ, Henry BA. Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity. Domest Anim Endocrinol. 2016 Jul;56 Suppl:S112-20. doi: 10.1016/j.domaniend.2016.03.004. Epub 2016 Mar 31. PMID: 27345309.
  6. Moyer AE, Rodin J, Grilo CM, Cummings N, Larson LM, Rebuffé-Scrive M. Stress-induced cortisol response and fat distribution in women. Obes Res. 1994 May;2(3):255-62. doi: 10.1002/j.1550-8528.1994.tb00055.x. PMID: 16353426.

4 thoughts on “Vaginal Fat: How To Get Rid of Your FUPA (& Mons Pubis Fat) Safely”

  1. I’ve hated my fat mins for years. I’m going to try the exercises first, along with diet. I’m so glad you put a time frame on it.. So I’m giving it 6 months and will report back! Thanks soo much for the info!

  2. With all due respect Dr (and trainer) I find it very hard to believe that dieting can fix a fatty mons…maybe a FUPA…but not a fatty mons. I think this is giving women false hope! 🥺🤚

    I was a very slim child and I was a dancer in dancing school taking ballet, tap and acrobatics!!! All my life I realized (starting all the way back to that time in my life) as I stood there in a room full of other girls that mine was “puffier” in my leotards than everyone else’s in the class.
    I was even teased that I looked like the boys in tights do. Of course I didn’t but kids are cruel!

    No matter what shape I have been in, and I have been (back in the day) very close to competition shape! In the gym 4 to 5 days a week…seriously trying, strong and lean!

    I have always hated how I looked in leggings. I always wear a long shirt to cover that area.

    After giving birth I got slimmer but my mons got fatter.
    After all kinds of surgeries where they entered through my abdomen Hernia, oophorectomy, hysterectomy…with every surgery my mons got wider and fuller…no matter how in shape I was.

    I am convinced that with every surgery my body added more fat there for protection due to trauma. So can you imagine if I hated how it looked as a little girl…how after all these surgeries and years later (and now age) how I feel about it now!?

    All I wanted all my life was to be able to go to the gym and wear cute tops and leggings with the hard earned body I had…and look like this with NOTHING showing!

    But no, it was never to be.

    Now in the last two years I had a different surgery and I could not work out for 2 full years and gained weight! I hope when I lose the weight (and I am on that journey now) to have a tummy tuck and have the excess skin removed … I will ask the doctor to take a little off “the bottom” if you know what I mean and hopefully I will finally..FINALLY at this stage of my life after suffering with it all my life… be rid of the fattiness that never goes away!

    1. Brittany Robles, MD, MPH, CPT

      Hi Tess,

      Thank you so much for your comment and thank you for sharing your journey.

      As I mentioned in the post, it is very possible that dieting and exercise will not help you lose fat from specific parts of your body. Body fat distribution will always be genetically determined and different people will respond to fat loss in different ways.

      I wish you the best of luck with the surgery!

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