How To Lose Pubic Fat: 7 Effective Exercises & Healthy Ways To Get Rid Of FUPA 2024


Reviewed by Maya Frankfurt, PhD
how to lose pubic fat
You can lose pubic fat so is with workouts and a healthy diet. Photo: cristovao/Shutterstock

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Pubic fat is stored above the pubic bone in a region called the mons pubis. The mons pubis cushions and protects[1] 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 FUPA?

  • Cardiovascular exercise.
  • Planks.
  • Glute bridges.
  • Bicycle crunches.
  • Straight leg raises.
  • Knee tucks.

How To Lose Pubic Fat: The Best Exercises

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,[2] and no exercise burns fat in the upper pubic area specifically.

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.

Cardiovascular Exercise

Cardiovascular Exercise
Cardio is the most effective form of exercise to burn fat. Photo: Stefanovic Mina/Shutterstock

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[3] 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;[4] two key areas to target when attempting to shrink a FUPA.

Plank Guide. Photo: Team Design

How To Do: 

  1. 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.
  2. 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. 
  3. Hold this position for as long as you can, taking deep, even breaths throughout.


  • Ensure your body forms a straight line from your head to your heels.
  • Avoid holding your breath or allowing your abdominal muscles to relax.
  • Relax your shoulders and keep them away from your ears to prevent tension. 

Optimal Sets And Reps: three sets of 20-30 seconds.

Glute Bridges

Glute bridges aren’t just for toning your butt and quadriceps. They also activate your ab muscles,[5] and strengthening these can help to firm a fatty upper pubic area.

Glute Bridges
Glute Bridge Guide. Photo: Team Design

How To Do: 

  1. Lie down with your back and hips against the floor. 
  2. 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. 
  3. 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.


  • Keep your hips level and aligned with your knees and shoulders.
  • Avoid using your lower back or hamstrings to lift your hips.
  • Maintain a neutral spine during the exercise. 

Optimal Sets And Reps: three sets of 12-15 reps.

Bicycle Crunches

Bicycle crunches tone and train muscles throughout the abdomen, including the rectus abdominis[6] (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 fat upper pubic area.

Bicycle Crunches
Bicycle Crunch Guide. Photo: Team Design

How To Do: 

  1. Lie on your back with your feet planted on the floor and your hands lightly supporting your head. 
  2. Engage your abdominal muscles and gently raise your knees until your feet leave the floor. 
  3. 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. 
  4. Twist to the other side and repeat the motion on the opposite side of your body.


  • Engage your core by pulling your navel toward your spine. 
  • Avoid straining your neck or pulling on it during the exercise.
  • Avoid rushing through the exercise to maximize muscle engagement and minimize the risk of injury.

Optimal Sets And Reps: three sets of 10-12 reps on each side.

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.[7]

Straight Leg Raises
Straight Leg Raise Guide. Photo: Team Design

How To Do: 

  1. Lie flat on the floor with your palms facing down and legs extended and together. 
  2. Slowly raise your legs until they create a 90-degree angle with your body. Keep your core engaged and your breathing deep and even. 
  3. 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.


  • Press your lower back firmly into the floor or mat to maintain proper spinal alignment.
  • Engage your core muscles to stabilize your pelvis and support your lower back. 
  • Avoid jerky or swinging motions, which can strain the hip flexors or lower back.

Optimal Sets And Reps: three sets of 10-20 reps.

Knee Tucks

Knee tucks target the lower abdominal muscles, the upper abs, and the inner abdominal muscles[8] 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. 

Knee Tucks
Knee Tuck Guide. Photo: Team Design

How To Do: 

  1. 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. 
  2. To tuck, bend your knees and pull them in towards your chest. As you do this, your feet should drag the exercise ball forward. 
  3. To un-tuck, slowly extend your legs until you are back in the high plank position. 


  • Keep your hands under your shoulders, and engage your core to bring your knees toward your chest. 
  • Perform knee tucks with controlled movements to maximize muscle engagement and reduce the risk of injury.
  • Inhale as you extend your legs, and exhale as you tuck your knees in.

Optimal Sets And Reps: three sets of 12-15 reps.

What Causes FUPA?

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,[9] 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[10] 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 the skin to lose its elasticity[11] and start to sag, which can create the appearance of lumps and bumps around the abdomen and pubic area.

Other Healthy Ways To Get Rid Of Pubic Fat

Other Healthy Ways To Get Rid Of Pubic Fat
Drinking enough water helps melt fat tissue and reduce your FUPA. Photo: ShotPrime Studio/Shutterstock

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,[12] 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)[13] 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 flatten and firm your pubic area. 

Frequently Asked Questions

What does FUPA mean?

FUPA is an acronym for fatty upper pubic area. It is fat that accumulates above the pubic bone, in the mons pubis region.

Can pubic fat be reduced?

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.

How to lose fat around a private area for males?

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.

What exercises are best to eliminate pubic fat?

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.

+ 13 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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  2. Ramirez-Campillo, R., David Cristobal Andrade, Filipe Manuel Clemente and Gentil, P. (2022). A proposed model to test the hypothesis of exercise-induced localized fat reduction (spot reduction),… [online] ResearchGate. Available at:
  3. Kristoffer Jensen Kolnes, Petersen, M., Teodor Lien-Iversen, Højlund, K. and Jensen, J. (2021). Effect of Exercise Training on Fat Loss—Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution. Frontiers in Physiology, [online] 12. doi:
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  5. Yoon, J.-O., Kang, M.-H., Kim, J.-S. and Oh, J.-S. (2018). Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study. Brazilian Journal of Physical Therapy, [online] 22(2), pp.161–167. doi:
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  7. Yamane, M., Aoki, M., Sasaki, Y. and Hayato Kawaji (2019). Understanding the Muscle Activity Pattern of the Hip Flexors during Straight Leg Raising in Healthy Subjects. Progress in rehabilitation medicine. [online] doi:
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