Pubic fat is stored above the pubic bone in a region called the mons pubis. The mons pubis cushions and protects the pubic bone, and it is normal to have fat here. However, if you gain weight, excess fat can accumulate and form a fatty upper pubic area or FUPA.
Many people want to know how to lose pubic fat, but it is important to remember that spot reduction is largely a myth. If you want to slim down your upper pubic region, the best way to do so is with fat-burning cardio, workouts to strengthen and tone your core, and a healthy diet.
How To Get Rid Of Fat In The Upper Pubic Area
- Cardiovascular exercise.
- Glute bridges.
- Bicycle crunches.
- Straight leg raises.
- Knee tucks.
Exercises To Eliminate Excess Fat In The Pubic Area
Everyone has those stubborn fat pockets that just don’t seem to shrink, no matter what we do. These unwanted bulges are caused by a build-up of subcutaneous fat. This is fat that sits directly under the skin and can be very tricky to shift.
One such problem area is the mons pubis. This fatty mound sits just above the pubic bone and can become overly large due to weight gain. It can be difficult to know how to get rid of mons pubis fat without surgery, especially if you don’t know which type of exercise to do to improve this region.
For many years, dieters have bought into the idea of spot fat reduction; i.e., that exercises targeting specific areas can melt fat away from just one body part. Unfortunately, research has found that spot reduction is a myth, and no exercise burns fat specifically in the upper pubic area.
If you want to lose pubic fat you will have to lose weight everywhere, and the best way to start is with cardiovascular exercise. Strength-training exercises (such as planks, glute bridges, bicycle crunches, leg raises, and knee tucks) can also help by activating and toning the muscles of the abdomen, hips, and pelvis.
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The easiest way to lose excess pubic fat is to reduce your overall body fat percentage. Weight loss causes a gradual reduction in fat tissue all over the body and leads to a reduction in size everywhere, including the upper pubic area.
Cardio is the most effective form of exercise for burning calories and shedding fat. High-intensity interval training is one of the most time-efficient training methods for fat loss and can be performed with any type of cardio workout. This involves short bursts of high-intensity activity (for example, jumping jackets, running on the spot, or jumping rope) that are interspersed with brief rest periods.
Other forms of cardiovascular exercise for pubic fat loss include running, hiking, cycling, swimming, jogging, and aerobics classes.
Working out your muscles is another great way to burn fat. Exercises that target the core and abdominal muscles will tone your lower belly and may help to reduce the appearance of a fatty pubic area. Planking engages muscles in your abdomen and pelvis; two key areas to target when attempting to shrink a FUPA.
To try a plank, position yourself face down with your arms (elbows bent to a 90-degree angle) and toes supporting your weight. Your heels should be over the balls of your feet and your shoulders should be directly above your elbows.
Next, tighten your core muscles by sucking your navel in toward your spine. Focus on keeping your torso straight and rigid and your shoulders down. No part of your body should sag towards the floor. Hold this position for as long as you can, taking deep, even breaths throughout.
Glute bridges aren’t just for toning your butt and quadriceps. They also activate your ab muscles, and strengthening these can help to firm a fatty upper pubic area.
To attempt a bridge, first, lie down with your back and hips against the floor. Plant your feet and bend your knees, then slowly lift your hips until your body creates a straight line from your knees to your head. Engage your glute and core muscles, and hold this position for approximately 30 seconds before gently lowering your hips back to the floor.
You can boost the benefits of this exercise by adding hip adduction. This movement has been found to boost engagement of the lower abdomen and hip muscles and may help you shed upper pubic fat more quickly. To engage the hip adductors, hold a medicine ball or foam block between your knees and squeeze while raising and lowering your hips.
Bicycle crunches tone and train muscles throughout the abdomen, including the rectus abdominis (the six-pack muscle), and the obliques. Regularly performing bicycle crunches can firm up the front and sides of your stomach, which can help to flatten the upper pubic area.
To perform these crunches, lie on your back with your feet planted on the floor and your hands lightly supporting your head. Engage your abdominal muscles and gently raise your knees until your feet leave the floor.
Now, begin a bicycle pedaling motion, bringing one knee in towards the opposite armpit while extending the other leg. As you raise that knee, twist your torso to bring your opposite elbow down until it touches the knee. Twist to the other side and repeat the motion on the opposite side of your body.
Try to finish 10-20 crunches before taking a brief rest. Aim to complete three sets of bicycle crunches per exercise session.
Straight Leg Raises
Leg raises can help to reduce fatty tissue in the upper pubic area by working out the muscles of the hips and pelvis.
First, lie flat on the floor with your palms facing down and legs extended and together. Slowly raise your legs until they create a 90-degree angle with your body. Keep your core engaged and your breathing deep and even. Lower your legs gently back to the floor.
Remember to keep your core and back strong throughout this movement, so your back doesn’t arch as you raise and lower your legs. Aim to complete three sets of 10-20 leg raises per workout.
Knee tucks target the lower abdominal muscles, the upper abs, and the inner abdominal muscles called the internal obliques. Exercising all these muscles will eventually build a stronger, firmer torso and may help to smooth and reduce the pubic area.
For this workout, you will need an exercise ball. Get into a high plank position (wrists positioned under the shoulders, palms flat on the floor) with your toes resting on top of your exercise ball. To tuck, bend your knees and pull them in towards your chest. As you do this, your feet should drag the exercise ball forward. To un-tuck, slowly extend your legs until you are back in the high plank position. Try to repeat this movement ten times.
What Causes FUPA?
A FUPA is usually caused by excess body fat. However, several other factors can contribute to fat around the pubic area.
One common cause of pubic fat accumulation is genetics. Body fat distribution is primarily controlled by genetic factors, so the positioning of fat on your body is down to your unique genetic makeup. This means your excess pubic fat may simply be a result of your body’s natural composition.
Sometimes, a FUPA can develop following dramatic weight loss from the abdomen. This can happen following weight loss surgery or a cesarean delivery when a FUPA is formed by excess abdominal skin around the groin and pelvic region.
Finally, some people may notice pubic fat more as they get older. Aging causes skin to lose its elasticity and start to sag, which can create the appearance of lumps and bumps around the abdomen and pubic area.
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Other Healthy Ways To Get Rid Of Pubic Fat
One of the easiest ways to reduce fat and shrink your FUPA is with a healthy, balanced diet. Weight gain is one of the leading causes of a fatty pubic area, so the best way to reverse this is by cutting out excess calories.
Eat plenty of fruits, vegetables, and lean proteins, take dietary supplements as needed, and avoid sugary, highly processed foods. Remember not to ignore your body’s fiber needs, as this is essential for healthy digestion.
You can also limit your intake of fat and carbs per day to achieve a calorie deficit and shed even more pounds. Adequate water intake is another important part of your weight loss journey. Drinking plenty of water suppresses appetite and speeds up the breakdown of body fat, helping to melt fat tissue and reduce your FUPA.
If you are impatient for results but don’t want to go as far as cosmetic surgery, cool-sculpting could help to slim down your mons pubis. Cool-sculpting (or, cryolipolysis) is a non-surgical body sculpting technique that uses freezing temperatures to break down fat cells. Cooling panels are used to target specific areas of the body, and may decrease the volume of fat cells in areas where it is applied.
Many people want to know how to get rid of FUPA, but removing excess pubic fat can be hard. If you want to know how to get rid of pubic fat quickly, the fastest options are cosmetic or surgical procedures.
Often, the best way to reduce fat around the mons pubis is to lose weight from everywhere. Cardiovascular exercise, such as running, cycling, and swimming, is the most effective for burning body fat, and may help to shrink your FUPA. Exercises that improve the strength and tone of your abdominal muscles, such as crunches, planks, and straight leg raises, can also help to flatten and firm your pubic area.
Frequently Asked Questions
FUPA is an acronym for fatty upper pubic area. It is fat that accumulates above the pubic bone, in the mons pubis region.
Excess pubic fat is frequently caused by having a high percentage of body fat. You can reduce pubic fat by losing weight through diet, cardio exercise, and strength training.
Men can reduce their FUPAs in the same ways women can. In both sexes, fat around the pubic area is typically a result of being overweight. Therefore, most people can shrink their FUPAs with a healthy diet and exercise.
The best type of exercise for fat reduction is cardio. You can also strengthen the muscles of the lower abdomen by performing exercises like planks, glute bridges, leg raises, crunches, and knee tucks.
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