How Do You Get Rid of FUPA: Exercises, Dietary Tips, and More…

how to get rid of FUPA

Many people lose weight because they feel the need to reduce prominent body fat.

Their main goal on their weight loss journey is to burn excess fat in their body. This body fat is usually found as belly fat, fat in the shoulders and legs.

The problem with rapid weight loss is that while you may be able to destroy fat cells quickly, the removal of these fat cells takes time.

For this reason, you may find that you have lost body fat, but your belly fat is still being stubborn.

Keep reading to learn how to tackle body fat, especially stubborn fat in the lower abdomen or upper pubic area.

How to Get Rid of FUPA? A Complete Solution to Kick Out Pubic Fat

What Is FUPA?

FUPA, which stands for Fat upper pubic area, is excess fat in the lower abdomen or upper pubic area.

There are many reasons why someone may have excess fat in this region.

Of course, if you are looking to lose fat, you want to ensure that you burn fat from this region as well as the rest of your body.

FUPA fat is scientifically known as panniculus, which is described as subcutaneous fatty tissue in the lower abdominal region as well as over your pubic bone and may cover your genital region.

FUPA can be caused due to losing fat in the body in a short time period; while your overall body fat may benefit from rapid weight loss, abdominal fat in your lower belly requires more time for the effects of fat burning to show.

Other people store excess fat in their lower bellies due to their genetics.

These people may easily lose fat in other parts of their body, but the subcutaneous fat in their abdominal or pubic region may be more stubborn.

This region may be the first place that they experience weight gain.

Some people may find abdominal fat and pubic fat after abdominal surgery like C-sections.

Ways To Lose Weight In The Fat Upper Pubic Area (FUPA)

Some people may have no problem with a little bit of fat in their abdominal and pubic region, while others may want to desperately get rid of their belly pooch.

For those that want to bid adieu to their belly pooch, it is important to keep in mind that the body stores fat in this region far more stubbornly than in other parts of the body.

Losing FUPA follows a similar process to anyone that has experienced weight gain and is now looking to reduce fat in the body; the best thing you can do is set an exercise routine and stick to a healthy diet.

However, it is important to remember that you can’t burn fat in just one specific area, but with exercises that specifically target the lower abdominal muscles, you can improve muscle strength and reduce FUPA.

What Workouts Get Rid Of FUPA?

Working out is a non-surgical fat reduction method that can be used to get rid of FUPA.

Exercise helps in losing weight and increasing strength tone, reducing blood pressure, and losing pubic fat.

Your workout routine should include exercises that target the inner abdominal muscles and the pubic region.

1) Leg Raises

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Among the list of exercises you can carry out to remove fat from your lower abdominal region is leg raises.

This is an easy exercise that you can perform from the comfort of your home without having to go to a gym.

Your starting position requires you to be lying flat on your exercise mat. Your hands should be lying flat by your side and your legs completely straight.

Slowly lift your legs so that your feet are pointed towards the ceiling. Keep your deep core muscles engaged at all times.

Bring your legs back towards the floor slowly until you feel your lower back rise slightly. Then repeat this step for as many reps that you feel are necessary.

This exercise helps you in your fat loss journey and is focused on the abdominal region.

2) Pike Rollouts

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This is a nonsurgical fat reduction work-out that aims to improve fat loss from the upper pubic and lower abdominal region.

It can be performed at home if you have an exercise ball; otherwise, it requires the use of a gym. This improves muscle tone in the core muscles and assists in weight loss.

To start, you need to be in the high plank position with your feet placed on top of the exercise ball.

Suck your belly button towards your back while you slowly raise your hips upwards so that they are above the shoulders.

Slowly lower yourself back to your initial position. You can repeat this exercise for as many reps you feel are required or as many as you can perform successfully.

3) High Plank

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This is a variation to the standard plank that we are used to, and it is a form of high-intensity interval training.

Begin on all fours, with your feet shoulder-width apart.

Start with one leg, be it the left leg or the right, and push it behind you, keep the leg straight, then bring the other leg behind and straighten it.

Maintain this position and push your hands against the floor firmly.

Tilt your pelvis slightly so that your lower abs engage, keeping the muscles tight.

Keep this position for a minimum of 30 secs, and then slowly lower yourself to the original position.

4) Bicycle Crunches

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This is a brilliant exercise to help burn more calories and consequently speed up the process of removing FUPA from your body.

If you gain weight easily, keeping up with regular exercise such as this can help you with weight loss and maintaining a healthy weight.

To begin this exercise, you should be lying straight with your back pressed against the floor, and your legs should be bent slightly.

Place your hands behind your head and lift your shoulders slightly; such placement engages your lower abs.

To start:

  • Extend one leg outwards, ensuring it is completely straight.
  • At the same time, turn your other leg 45 degrees inwards.
  • While doing this, turn your body, moving your elbow towards your leg.
  • Switch to the other leg and repeat these movements.

5) Superman Pose

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This exercise aims to improve the muscles in your lower back and your abdomen.

This is an exercise that can easily be carried out from the comfort of your home. It is easy to perform and something that can be added to your workout routine.

For this exercise, you need to begin by lying flat on your stomach.

Your feet need to be stretched behind you and your hands outstretched in front of you.

Tighten the muscles in your core and raise your hands and feet. Your hands and toes should be pointing outwards as you keep them in position.

Move your hands and feet up and down but remember that they should still be in the raised position.

Remember to keep your arms straight as well as your feet. Attempt to maintain this pose for half a minute before returning to your original position.

You can repeat these moments as many times as you feel necessary or for as long as you feel you can perform this exercise properly.

6) Forearm Plank

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This is also known as the standard plank.

It is carried out to strengthen muscles in your abdominal region that have become weakened.

This exercise focuses on the abdominal region, which helps to reduce accumulated fat in this region.

This exercise requires you to start while kneeling. Lower your forearms to the floor while your fists remain closed.

To reduce stress on any one arm or leg, you need to equally distribute your weight.

Raise your body from the floor, keep your abs tight and ensure that your points are pointed.

You should begin by holding this pose for a minimum of 30 seconds and then gradually increase the time span of this exercise.

7) Rollups

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This is another exercise that can easily be carried out without the need to go to the gym.

This allows you to regularly perform this exercise if you find it difficult to go to the gym regularly.

To begin this exercise, you need to be sitting upright with your legs outstretched.

Raise your hands so that they are parallel to your line of sight.

While keeping your arms completely straight, roll backward until your back is against the floor. Ensure your hands are kept straight while returning to your original sitting position.

Repeat these steps as many times as you feel necessary.

To make this exercise more of a challenge, you can add weights to increase the resistance to your movements.

8) The Hundred

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This is an exercise form that is regularly used in pilates.

It is an exercise that focuses on the deep muscles in your abdomen. The focus on these muscles allows you to decrease the fat in this region.

All you require for this exercise is a yoga mat to make the movements more comfortable.

You do not need a fancy gym membership and can easily perform this exercise at home.

Lie flat on your yoga mat. Engage your lower abs while you gradually bring your chin towards your chest.

Keep your arms straight by your sides with your elbows locked.

While inhaling deeply, raise your legs until they create a 90-degree angle with your body. In this position, move your arms upwards and downwards 100 times.

If you have the strength and determination, you can repeat this movement. However, it is best to start slow so as to not overwork your muscles at once.

9) Burpees

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If you are looking for exercise that is great for calorie burning and getting your blood flowing, and your heart racing, look no further than burpees.

This is another exercise that can be done at home, so you have no excuse not to perform the exercise.

There is no need for a trip to the gym and no reason to skip burpees.

To begin, stand straight with your feet hip-width apart. Lower yourself slowly until you are in a squat remember to keep your core tight.

From this position, lower your hands until they are touching the floor in front of you. As soon as your hands touch the ground, push your legs behind you so that you are in a plank.

Push your hands back towards your hands and jump back into your original standing pose. Repeat these movements until you feel satisfied.

What Foods Get Rid Of FUPA?

As we all know, just exercise is not enough to reduce your weight, let alone get rid of stubborn FUPA.

For exercise to be beneficial, you need to create a calorie deficit.

To create a calorie deficit, you need to eat fewer calories so that you burn a greater amount of calories than you consume.

Your eating habits need to be healthy and conscious of what you are putting inside your body.

You need to avoid eating foods that are overly processed or are filled with sugars, fats, and artificial ingredients.

A good diet is one that has balance and is focused on your specific needs as no two people are the same.

You should ensure you eat the recommended amounts of vitamins, minerals, and other nutrients.

You can even have dessert as long as you maintain moderation.

Procedures For FUPA Reduction

If you feel that exercise and diet are not working, you can opt for a medical procedure that can speed up your process.

These procedures include both invasive and noninvasive processes. A noninvasive process like heat therapy melts fat cells and radio frequencies.

It is important to remember that noninvasive procedures rarely address issues such as loose skin.

They require multiple appointments and have less of a dramatic effect compared to invasive procedures.

1) Abdominoplasty (Tummy Tuck)

This is a surgical procedure that tackles the issue of fat is not only the abdominal and pubic areas but also the excess skin that remains once the fat has been removed.

It is commonly known as a tummy tuck.

The tummy tuck is one of the most popular methods to surgically remove fat from this region.

2) Panniculectomy

This is a procedure that is carried out after fat has been removed from the upper pubic and lower abdominal area.

It tackles the issue of sagging skin.

The loose skin is removed to give you a more cosmetically appealing look.

3) Monsplasty (Pubic Lift)

This surgical process removes fat and excess tissue from the pubic and genital area.

This process is also known as a pubic lift as it gives your genital region a more lifted and toned appearance.

4) Liposuction

Lipo means fat, and suction means to suck out.

This is exactly what this surgical process entails.

For people that have almost achieved their desired weight but are still struggling with fat in the abdominal area, it wonders.

Through small incisions, fat is suctioned off, leaving a more toned abdomen.


Fat in the lower abdominal and upper pubic region is something that many people face.

It is not a matter of concern for some, and for others, it is the bane of their existence.

Thankfully, there are many ways you can tackle this fat, from exercise and diet to invasive and noninvasive medical processes to get the body of your dreams.