How to Get Rid of FUPA

FUPA, or “fatty upper pubic area,” is a common concern for many individuals, especially women. This excess fat can accumulate, leaving an undesired appearance, loose skin, and additional fat that can affect your body shape and overall confidence.

Tackling this issue takes a combination of targeted exercises, a healthy diet, and, in some cases, surgery. In this article, we’ll explore some effective methods to reduce fat in this region and help you achieve a more contoured look.

Remember, everyone’s body is different, so it’s essential to adopt a consistent routine and approach that works best for you. Maintaining a healthy lifestyle can not only help you get rid of pubic area fat but also improve your overall well-being.

What Is FUPA?

FUPA is a term that refers to the buildup of fat located just above your pubic bone. This fat is medically termed “panniculus,” also called mons pubis, and it can be prominent in both men and women.

The fat found in the mons pubis is typically subcutaneous fat, which lies just beneath your skin. This type of fat is different from visceral fat, which surrounds your internal organs and is often considered more harmful to your health.

In the upper pubic region, you have a group of muscles that play a crucial role in supporting your core and pelvis. The primary muscles in this area are:

Rectus Abdominis

This muscle, often referred to as the “six-pack,” runs vertically down the front of your abdomen as far as the pubic bone at the front of the pelvis.

It helps flex your trunk and stabilize your pelvis, contributing to your overall core strength.

Transverse Abdominis

This muscle lies beneath the rectus abdominis and acts like a natural corset, providing stability to your spine and pelvis.

It’s responsible for maintaining abdominal pressure, stabilizing the trunk, and supporting your lower back.

Causes of Extra Pubic Fat

There are several factors that contribute to the development of pubic fat, from inherited traits to bodily changes that affect the appearance of your pubic area.


Genes play a pivotal role in determining body fat distribution, including the accumulation in the upper pubic region.

Certain genetic profiles predispose individuals to store fat in specific areas, with the upper pubic area being one such region.

Weight Gain

An increase in body weight is directly proportional to fat accumulation throughout the body. When excessive calories are consumed, the body stores the surplus as fat, and for some, the upper pubic area, aside from the belly, becomes a primary deposit site, leading to FUPA.

Obesity amplifies this effect. As your weight surges, persistent fat deposits, including in the pubic region, become more pronounced and difficult to reduce.


Stress stimulates the release of cortisol, a hormone that encourages fat storage, especially in the abdominal region. Elevated cortisol levels can lead to fat accumulation, contributing to fat in the upper pubic area.

Moreover, stress often drives individuals to emotional eating or a sedentary lifestyle, further exacerbating weight gain and localized fat deposits like FUPA.

Fast Weight Loss

Rapid weight loss often results in the skin losing its elasticity. As the weight drops quickly, the skin might not retract at the same pace, leaving sagging areas, including the lower abdominal region.

Additionally, quick weight loss might not target fat uniformly. Residual fat pockets, like those in the upper pubic area, can remain, presenting as panniculus.

Pregnancy and Childbirth

During pregnancy, the abdominal area expands to accommodate the growing fetus. This expansion can lead to fat accumulation and stretched skin in the upper pubic zone.

Post childbirth, the abdominal muscles may become lax, and if not tightened through exercise can accentuate the appearance of your pubic region due to sagging skin and fat deposits.

Lifestyle Changes to Lose Fat

Addressing FUPA often requires a holistic approach. Lifestyle modifications can be adapted to target and reduce this stubborn fat deposit.

Starting Cardio Exercises

Incorporate regular cardiovascular exercise into your routine, which helps burn overall body fat, including fat in your lower abdomen or upper pubic region.

Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week. Try activities like brisk walking, jogging, biking, or swimming.

Minding What You Eat

Maintain a healthy diet by focusing on whole foods, such as lean proteins, whole grains, fruits, and vegetables.

Limit your consumption of processed foods, alcohol, and sugary treats. Additionally, don’t forget to drink plenty of water.

Counting Calories and Energy Use

Excess calories are stored as fat, and if you consistently consume more calories than your body burns, it leads to fat accumulation, including in the upper pubic area.

By creating a calorie deficit through a balanced diet and regular exercise, you can target fat loss, helping you achieve a slimmer and more toned appearance.

Drinking Plenty

When you’re well-hydrated, your body functions optimally, including the metabolism of stored fat. Drinking enough water helps control your appetite and prevents mistaking thirst for hunger, reducing excess calorie consumption.

Additionally, it promotes healthy digestion and flushes out toxins, contributing to a more effective weight loss journey, including in the upper pubic area.

Reducing Stress

Stress can lead to an increase in cortisol levels, which can cause weight gain around the abdominal area.

Engage in stress-relieving practices like yoga or meditation to better manage your stress levels and promote overall well-being.

Exercises for the Upper Pubic Area

Targeting the upper pubic area requires specific exercises that engage the lower abdominal muscles and core. These workouts not only tone the region but also improve overall strength.

Pelvic Tilt

Lie on your back with your knees bent and feet flat on the ground. Press your lower back into the floor by engaging your core muscles. Hold for 2-3 seconds and release.

Repeat the exercise 10-15 times, as it focuses on your lower abdominal and pelvic floor muscles.

Superman Pose

Lie flat on your stomach with your arms straight in front of you and legs extended behind. Lift your chest, arms, and legs off the ground simultaneously and hold for 2-3 seconds. 

Lower back down and repeat 10-15 times. The Superman pose engages your lower back muscles.

Leg Raises

Lie on your back with your legs straight. Slowly raise your legs to a 90-degree angle while keeping them straight. 

Lower your legs back down to the starting position without touching the ground. Repeat for 10-15 reps. Leg raises work on both the lower abdominal muscles and hip flexors.

Bicycle Crunches

Lie on your back and place your hands behind your head. Bend your knees and lift them towards your chest. 

Touch your left elbow to your right knee, and then switch to your right elbow, touching your left knee, mimicking a bicycle movement. This exercise targets your deeper core muscles.


Begin lying down with your legs straight, and arms extended over your head. Slowly roll up, reach for your toes, and return to the starting position.

Complete 10-12 reps. Roll-ups strengthen your entire abdominal muscles, including the lower region.

Forearm Plank

Start in a push-up position. Lower your forearms to the ground and keep your elbows under your shoulders. Hold your body in a straight line from head to toe.

Engage your core muscles to maintain this position for 30 seconds to a minute. This exercise strengthens your lower abdominal muscles.

The Hundred

Lie on your back and lift your legs to a 45-degree angle. Lock your elbows, extend your arms straight, and pump them up and down energetically.

Engage your lower abdominal muscles and hold this position while breathing deeply. Complete 100 arm pumps. This exercise targets your entire core, including lower abdominal muscles.


Begin in a standing position. Lower into a squat position, placing your hands on the ground. Kick your feet back into a push-up position and complete one push-up. 

Jump your feet back into the squat and stand back up. Do 10-15 reps. Burpees work on your entire body, including your core and lower abdominal muscles.

Medical and Surgical Options for FUPA

Seeking medical and surgical interventions for panniculus is generally warranted when lifestyle changes such as diet and exercise have been unsuccessful. These procedures, backed by medical expertise, ensure targeted and lasting results.

It’s best to consult a qualified healthcare professional who can assess your specific needs and provide guidance on the most appropriate course of action.


CoolSculpting is a popular non-surgical fat reduction method that uses cryolipolysis to target and eliminate stubborn fat cells. During the procedure, a device is applied to the treatment area, cooling the fat cells and causing them to freeze and die.

Over time, your body naturally processes and eliminates the dead cells, resulting in a more sculpted appearance.

Laser Lipo

Laser treatment involves the use of laser technology to target and break down fat cells. It’s a minimally invasive procedure that can promote fat reduction and skin tightening.

Laser treatment offers the advantage of minimal scarring and a shorter recovery period compared to more invasive surgical options. However, multiple sessions may be required for optimal results, and the effectiveness can vary from person to person.

Radiofrequency Treatment

Radiofrequency (RF) treatment is a non-invasive procedure that uses RF energy to heat the deeper layers of the skin, stimulating collagen production and promoting fat reduction.

It tightens loose skin and can enhance the appearance of the upper pubic region by reducing excess fat deposits.

High-Intensity Focused Ultrasound

High-Intensity Focused Ultrasound (HIFU) is a non-surgical treatment that uses focused ultrasound energy to target and destroy fat cells.

The ultrasound waves generate heat, causing the fat cells to break down. HIFU is effective for body contouring and can lead to fat reduction in the upper pubic region.

Injection Lipolysis

Injection lipolysis, often referred to as “liposculpture” or “lipodissolve,” involves injecting a solution, typically containing phosphatidylcholine, into the FUPA area to dissolve fat cells.

This non-surgical treatment is designed to reduce localized fat deposits and reshape the upper pubic area. It can be an effective option for those seeking to target FUPA without surgery.


Monsplasty is a surgical procedure that targets the mons pubis to reduce excess skin and fat. This procedure is particularly helpful if weight loss or aging has left you with a saggy mons pubis.

A small incision is made, and excess skin and fat are removed, resulting in a smoother, more contoured appearance.


Liposuction is a popular cosmetic surgery that removes fat deposits from your body. Your surgeon makes small incisions and inserts a thin, hollow tube called a cannula to break up and suction out fat cells.

Although it may not completely eliminate the FUPA, it can significantly decrease its size and improve your overall appearance.

Abdominoplasty (Tummy Tuck)

Abdominoplasty is a surgical procedure that can effectively reduce FUPA by removing excess skin and fat from the upper pubic area and the abdominal region.

Tummy tucks are best suited for individuals with a significant amount of loose skin and excess fat.

It provides a more comprehensive transformation, resulting in a flatter and more contoured abdominal area.


A panniculectomy is a surgical intervention specifically designed to address the pannus, or the apron of excess skin and fat that hangs over the pubic region, typically in cases of extreme weight loss or obesity.

While it can improve the appearance of the FUPA to some extent, it primarily focuses on the pannus itself.

Unlike abdominoplasty, it doesn’t involve muscle tightening, and the goal is mainly to relieve discomfort and hygiene issues caused by the overhanging skin and fat.

Panniculectomy is generally recommended for individuals with more functional concerns related to excess skin and less for cosmetic improvement alone.

Frequently Asked Questions

What are the best exercises to eliminate FUPA?

There are several exercises that can help with fat reduction.

Some effective options include leg raises, bicycle crunches, and burpees.

Abdominal exercises can be particularly helpful in reducing the appearance of adipose fats.

Can FUPA be reduced without surgery?

Yes, FUPA can be reduced without surgery through a combination of proper diet and exercise. Focusing on eating nutritious, whole foods and engaging in specific exercises can help you lose fat in the pubic area.

Non-invasive procedures are also available to address the issue, such as CoolSculpting, HIFU, and RF treatments.

What is the fastest way to lose FUPA?

The fastest way to address FUPA is through medical procedures. While lifestyle changes like diet and exercise are effective in the long term, medical interventions offer a more immediate solution.

Procedures such as liposuction, laser therapy, radiofrequency treatments, or high-intensity focused ultrasound (HIFU) can provide quick and noticeable results by targeting the excess fat in the upper pubic area.

Are there specific FUPA reduction methods for men?

The methods are generally the same for both men and women. This includes sticking to a healthy diet, engaging in targeted exercises, and incorporating cardiovascular workouts.

However, it is essential to consult a healthcare professional or fitness expert for personalized advice.

Is it possible to get rid of FUPA while pregnant?

During pregnancy, it is not advisable to focus on losing fat. Instead, concentrate on maintaining a healthy lifestyle, eating a balanced diet, and engaging in safe prenatal exercises.

You can work on reducing fat after giving birth and receiving clearance from your healthcare provider.

What causes FUPA to develop?

Upper pubic fat can develop due to several factors, including weight gain, pregnancy, aging, and genetics.

These factors can cause fat to accumulate in the pubic area or the lower abdominal region.