Fatty Upper Pubic Area (FUPA) Weight Loss and Medical Treatment

When paired with a calorie deficit, a steady workout plan that targets the deep abdominal muscles can assist in reducing fat in this region.

Extra fat around the area between your hips and just above the pubic bone is commonly called “FUPA” (fat upper pubic area). It’s also referred to as a panniculus.

Factors like childbirth, getting older, and genetics can all lead to fat accumulation here. Fat may also build up after abdominal procedures, such as a cesarean section.

For many individuals, a layer of fat over the upper pubic area is simply part of their natural body shape. It may be the region where excess fat tends to appear.

Shedding fat from the upper pubic area can be tougher than losing it from other parts of the body. You can’t target fat loss in one specific spot with exercise alone, but combining diet and physical activity can help you firm up your midsection.

Exercises for the upper pubic area

Below are eight exercises to begin with.

Forearm plank

The forearm plank engages your core without overloading weaker muscles in the inner abdomen.

Steps to perform it:

1. Begin kneeling. Place your forearms on the floor with palms flat or fists closed.
2. Lift your body off the floor so your weight is balanced. Point your toes and keep your body parallel to the ground. Brace your abs while balancing on your forearms.
3. Hold the position for 30 seconds or more if you’re able.
4. Return to the start, then repeat.

Bicycle crunches

Bicycle crunches help rebuild strength in deep core muscles while sparing the back from excessive strain.

How to do them:

1. Lie flat on your back with knees slightly bent.
2. Place your hands by your head and lift your shoulders slightly off the floor.
3. Extend one leg straight and bend the other at a 90-degree angle.
4. Rotate your torso so the opposite elbow comes toward the bent knee, almost touching.
5. Switch sides and continue alternating legs.

Leg raises

Leg raises target the lower abs and help build core stability.

Execution:

1. Lie on your back with hands at your sides or tucked under your butt. Keep legs together and feet flexed so toes point to the ceiling.
2. Lift both legs until they form a right angle with the floor, keeping feet flexed.
3. To increase difficulty, pulse your legs toward the ceiling, using your lower abs to lift your hips off the ground.
4. Slowly lower your feet back to the floor and repeat.

Rollups

This movement seems straightforward, but performing it slowly makes it much more effective and demanding.

How to perform:

1. Lie on your back with legs extended and arms reaching overhead.
2. Roll forward slowly, one vertebra at a time, until you’re sitting upright with arms level to the floor.
3. Continue rolling forward until your hands reach your toes.
4. Return to the starting position as slowly as possible.
5. Repeat. To up the challenge, hold hand weights or a weighted bar.

Superman pose

The Superman pose strengthens your lower back and deep abdominal muscles and can be done lying face down.

Steps:

1. Lie on your stomach with legs extended and arms stretched forward.
2. Lift your arms and legs slowly by engaging the lower back, glutes, and hamstrings. Hold with toes and fingers extended.
3. Hold for about 30 seconds, then lower arms and legs.
4. Repeat.
5. To increase difficulty, alternate small up-and-down motions of the arms in front and legs behind you.

Burpees

Burpees elevate your heart rate and provide an effective calorie-burning cardio workout.

How to do them:

1. Stand with feet hip- to shoulder-width apart.
2. Lower into a controlled squat.
3. Place hands on the floor and quickly kick your feet back into a plank position.
4. Lower your chest toward the floor as if doing a push-up, then push back up into a plank.
5. Bring your feet back to your hands and jump up to standing.
6. Repeat for the number of reps you prefer.

Bridge pose

This movement can aid recovery following a cesarean or vaginal birth, engaging the abs without placing excessive pressure on them.

How to perform:

1. Lie on your back with arms at your sides.
2. Bend your knees with feet flat and toes pointing forward.
3. Press through your feet and squeeze your glutes to lift your hips slowly. Tilt the pelvis upward to feel tension in your abdomen.
4. Raise your hips as high as you can without arching your back and hold.
5. Lower your hips back down until your spine is flat on the floor.
6. Repeat.

The Hundred

The Hundred is a staple Pilates exercise that strengthens the deep core muscles.

How to do it:

1. Lie flat on your back—use a mat for comfort.
2. Lift your head and upper back off the floor, tucking your chin to engage the lower abs.
3. Lift your arms a few inches off the floor and extend them straight. For more intensity, pulse the arms in small motions.
4. Inhale deeply and raise your legs to a 90-degree angle. Pump your arms up and down while holding the legs, breathing in and out to a count of 100.
5. Repeat if desired.

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Lifestyle changes to reduce lower abdominal fat

Beyond targeted movements, broader lifestyle adjustments can also help decrease upper pubic fat.

Establish a cardio schedule

Physical activity helps create the calorie deficit needed for fat loss.

However, many exercises that strengthen the upper pubic area aren’t major calorie burners. That means you’ll need to include other activities in your routine to increase fat loss.

Adding cardio—such as running, swimming, or cycling—about three times per week can accelerate fat loss.

Watch your diet

Besides cutting calories, it’s wise to limit foods that promote inflammation.

Even with weight loss and regular workouts, consuming inflammatory foods can hinder visible progress.

Limit items high in preservatives, saturated fat, sodium, and added sugars.

Stay well-hydrated by drinking plenty of water, and consider including these 12 foods to support weight loss.

Reduce stress with yoga or meditation

Research indicates that stress may cause some people to store extra belly fat. Elevated cortisol levels can make the body cling to fat in the upper pubic region.

Practicing yoga, meditation, or other relaxation techniques for a few minutes daily may reduce stress over time.

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Noninvasive options

If you prefer to address the area directly, there are a few noninvasive options to consider.

CoolSculpting

CoolSculpting freezes and reduces fat cells. It’s much less invasive than surgery and is designed to contour stubborn areas.

Nonsurgical fat reduction

These techniques use radiofrequency and heat-based devices to shrink and melt fat cells.

They typically require multiple sessions and deliver subtler results than surgical approaches, but they are less invasive and carry fewer recovery risks and side effects.

Surgical treatments

If diet, exercise, and lifestyle changes don’t give you the outcome you want, there are surgical procedures available.

Monsplasty

A monsplasty removes excess tissue from the pubic mound—the fatty upper area of the genital region. It’s sometimes called a “pubic lift.”

Liposuction

Liposuction uses a thin tube, a cannula, inserted through small incisions to loosen and suction out fat.

Abdominoplasty (tummy tuck)

An abdominoplasty, or tummy tuck, eliminates surplus fat and sagging skin from the abdominal region. It’s commonly performed after major weight loss or pregnancy.

Panniculectomy

A panniculectomy removes extra skin from the lower abdomen and is often done in combination with a tummy tuck or other abdominal procedures.

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Bottom line

Targeting fat loss in one specific area can be frustrating. Still, with time, consistent exercise, and lifestyle adjustments, you can improve tone in the upper pubic region.

If you’re following a balanced diet and exercising but aren’t seeing the changes you want, consulting a healthcare provider about your concerns may be helpful.