How to Get Rid of FUPA in a Healthy Way: Tips You Should Know


We believe information about products and services that could benefit people should be made available to consumers to help them make informed decisions about their health care. Therefore, we try to provide accurate and reliable information by working with different fact-checkers to review articles for factual accuracy, relevance, and timeliness. A team of qualified and experienced fact-checkers rigorously reviewed our content before publishing it on our website. At TnHealth, we rely on the most current and reputable sources cited in the text and listed at the bottom of each article. Content is fact-checked after it has been edited and before publication.

How to Get Rid of FUPA

TnHealth has taken reasonable steps to ensure compliance with regulatory bodies’ guidelines. Our claims in advertisements or sponsorships do not constitute endorsement or recommendation, and the exclusion does not suggest disapproval. TnHealth does not control or guarantee the accuracy, completeness, or efficacy of the information contained in any advertisement or sponsorship. If you believe we have overextended ourselves and are in breach of the advertising guidelines, reach out to our team.

If you’re looking to get rid of the pesky fat that accumulates in your lower abdomen, commonly known as FUPA (Fat Upper Pubic Area), or the mons pubis fat, then you’re in the right place. However, getting rid of FUPA isn’t just about looking good in a swimsuit. It’s about feeling confident and healthy in your own body. While some surgical procedures claim to remove FUPA, they can be costly and come with risks. Instead, you can achieve your desired body shape by adopting healthy habits and a consistent exercise routine. By following a calorie-deficit diet and incorporating exercises that target your lower abs and deeper core muscles, you can melt away excess fat and reduce the appearance of the mons pubis fat. Fresh fruits, lean protein, and rice bran oil are healthy food options that can help you achieve your goals. In this article, we’ll discuss some tips and tricks to help you get rid of FUPA in a healthy way so that you can feel confident and proud of your body.

What Is FUPA (Fat Upper Pubic Area)?

FUPA, or Fat Upper Pubic Area, is a term used to describe the accumulation of fat in the lower abdominal area that extends to the mons pubis, the fatty area above the pubic bone. This condition is more common in women, particularly those who have gone through pregnancy or significant weight gain. The FUPA area can be stubborn to reduce through traditional weight loss methods like diet and exercise. While FUPA is not a medical condition and does not necessarily cause health problems, it can cause discomfort or self-consciousness in some individuals. Therefore, it is important to understand what FUPA is and how to approach reducing it in a healthy and sustainable way. There are several ways to reduce the appearance of FUPA, including healthy eating habits, targeted exercises, and an overall lifestyle change that promotes weight loss and healthy habits. It’s essential to keep in mind that reducing mons pubis fat takes time, patience, and consistency in making healthy choices to achieve long-lasting results.

What Causes FUPA?

FUPA, or Fatty Upper Pubic Area, is caused by the accumulation of excess fat in the lower abdominal area and mons pubis. This can happen for a variety of reasons, including:

  • Genetics: Some people may be predisposed to store fat in this area due to their genetic makeup.
  • Hormones: Hormonal changes can affect the way the body stores fat and may cause fat to accumulate in the upper body, the upper pubic area specifically.
  • Pregnancy: During pregnancy, the body naturally stores extra fat to support the growth of the baby. This fat is often stored in the abdominal and pubic areas, leading to the development of FUPA.
  • Weight gain: Significant weight gain can cause fat to accumulate in various parts of the body, including the upper pubic region.
  • Sedentary lifestyle: A lack of physical activity and a sedentary lifestyle can contribute to the development of upper pubic fat by reducing muscle mass and slowing down the body’s metabolism.

It’s important to note that the fatty upper portion is a natural part of the body’s fat storage system and not necessarily a sign of poor health. However, excess fat in this area can cause discomfort or self-consciousness in some individuals, and reducing it through healthy lifestyle choices can improve their quality of life.

Upper Pubic Area Exercises to Reduce FUPA

How to Get Rid of FUPA

The FUPA can be a frustrating area to target when trying to lose weight or tone your body. However, there are several exercises that can help you reduce the appearance of mons pubis fat and improve your overall fitness. Here are some upper pubic area exercises to consider:

  • Pelvic Tilt:  the starting position is to lie on your back with your knees bent and feet flat on the ground. Tighten your lower abdominal muscles and lift your pelvis off the ground, then slowly lower it back down.
  • Leg Raises: Lie on your back with your legs straight and lift them towards the ceiling. Lower them back down slowly and repeat.
  • Plank: Get into a push-up position, but instead of lowering yourself to the ground, hold yourself up on your forearms and toes. Keep your body straight and let your lower abs engage.
  • Crunches: the starting position is lying flat on your back with your knees bent and hands behind your head. Lift your shoulders off the ground, engaging your abdominal muscles, then slowly lower back down.
  • Squats: Stand with your feet shoulder-width apart and lower yourself into a squatting position, keeping your knees in line with your toes.
  • Bicycle Crunches: Lie on your back with your hands behind your head and your legs lifted off the ground. Bring your left elbow to your right knee while straightening your left leg, then switch sides.
  • Superman Pose: Lie on your stomach with your arms and legs extended. Lift your arms and legs off the ground, engaging your back muscles, and hold for a few seconds before lowering back down.
  • The Hundred: Lie on your back with your knees bent and feet flat on the ground. Lift your head and shoulders off the ground and pump your arms up and down for 100 counts, engaging your abdominal muscles.

Remember, while these exercises can help tone the upper pubic area, they should be combined with a healthy diet and regular exercise routine for the best results. It’s also important to listen to your body and consult a healthcare professional before beginning any new exercise regimen.

Lifestyle Changes To Get Rid Of Your FUPA

In addition to targeted exercises, making certain lifestyle changes can also help reduce the appearance of FUPA. Here are some tips to consider:

  • Adopt a healthy diet: Eating a balanced diet full of fruits, vegetables, lean proteins, and whole grains can help reduce overall body fat, including pubic fat. Avoid processed foods and added sugars.
  • Stay hydrated: Drinking plenty of water can help flush out toxins and reduce bloating, which can contribute to the appearance of FUPA. It can also help in fat loss and support weight loss journey. 
  • Get enough sleep: Aim for 7-9 hours each night to help regulate hormones affecting weight and appetite.
  • Reduce stress: High levels of stress can lead to weight gain and increase belly fat. Incorporate stress-reducing practices like meditation, yoga, or deep breathing into your daily routine.
  • Increase physical activity: Incorporating regular exercise into your routine can help burn calories and reduce stubborn fat, including FUPA. Aim for at least 150 minutes of moderate-intensity exercise per week. This will help you in losing weight and melt fat cells.
  • Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption can contribute to weight gain and increased belly fat.

Remember, making lifestyle changes takes time and consistency. Start by incorporating one or two changes at a time and gradually build on them. Dedication and patience can reduce the appearance of FUPA and improve your overall health and well-being.

Cosmetic Surgery and FUPA Surgery

Cosmetic surgery, including mons pubis surgery, is an option for those who have tried non-surgical methods to reduce their FUPA without success. FUPA surgery, also known as pubic lift or monsplasty, is an abdominal surgery that aims to remove fat and loose skin in the pubic area, resulting in a smoother and flatter appearance. During the procedure, the surgeon will make an incision above the pubic area, remove fat and excess skin, and tighten the remaining skin to create a more defined contour. This is popularly known as a tummy tuck.

It is important to note that a tummy tuck is a major surgical procedure that comes with risks and potential complications. Patients may experience pain, swelling, and bruising after the procedure and need to follow specific post-operative care instructions to ensure proper healing.

Additionally, a tummy tuck can be expensive and may not be covered by insurance, making it inaccessible for some people. It is important to consult with a qualified and experienced plastic surgeon to discuss the risks, benefits, and costs of FUPA surgery and to determine if it is the right option for you.


In conclusion, FUPA can be frustrating and challenging for many people. While cosmetic surgery is an option for those who have tried non-surgical methods without success, it is important first to try lifestyle changes, such as a healthy diet and exercise, to reduce FUPA. Upper pubic area exercises like plank, bicycle crunches, leg raise, superman pose, and the hundred can help target the area and reduce fat. However, it is important to remember that FUPA surgery is a major procedure with potential risks and complications, and it may not be accessible or affordable for everyone. Ultimately, it is important to consult with a qualified healthcare provider to discuss the best options for addressing FUPA and achieving a healthier and more confident body.

Frequently Asked Questions

What is FUPA?

FUPA stands for Fat Upper Pubic Area, which refers to the excess fat accumulation in the pubic region.

What causes FUPA?

FUPA can be caused by factors such as genetics, weight gain, hormonal changes, and pregnancy.

Can non-surgical fat reduction work to reduce FUPA?

Yes, there are upper pubic area exercises such as the plank, bicycle crunches, leg raises, superman pose, and the hundred that can help reduce FUPA.

Can a healthy diet help reduce FUPA?

Yes, following a healthy diet and maintaining a calorie deficit can help reduce overall body fat percentage, including FUPA.

Is cosmetic surgery a viable option for reducing FUPA?

Cosmetic surgery, including FUPA surgery, can be an option for those who have tried non-surgical methods without success, but it is a major procedure with potential risks and complications.

What are some non-surgical methods for reducing FUPA?

Non-surgical methods for reducing FUPA include lifestyle changes such as diet and exercise, as well as non-invasive fat reduction treatments such as cryolipolysis and ultrasound.

Can FUPA be completely eliminated?

While it may not be possible to completely eliminate FUPA, lifestyle changes and/or cosmetic surgery can greatly reduce the appearance of excess fat in the pubic region.

Is it important to consult with a healthcare provider before pursuing FUPA surgery?

Yes, it is important to consult with a qualified healthcare provider to discuss the potential risks, benefits, and alternatives to FUPA surgery before making a decision.

+ 12 Sources

Tnhealth 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.

  1. Alharbi N, Matar R, Cupler E, et al. Clinical, Neurophysiological, Radiological, Pathological, and Genetic Features of Dysferlinopathy in Saudi Arabia. Frontiers in Neuroscience. 2022;16. doi:
  2. Novak JM, Bruzek J, Zamrazilova H, Vankova M, Hill M, Sedlak P. The relationship between adolescent obesity and pelvis dimensions in adulthood: a retrospective longitudinal study. PeerJ. 2020;8:e8951. doi:
  3. Itoh H, Kaneko H, Kiriyama H, et al. Association Between Changes in Body Weight and Fat Weight in Middle Age General Population. International Heart Journal. 2020;61(1):15-20. doi:
  4. Whitaker KM, Pereira MA, Jacobs DR, Sidney S, Odegaard AO. Sedentary Behavior, Physical Activity, and Abdominal Adipose Tissue Deposition. Medicine and science in sports and exercise. 2017;49(3):450-458. doi:
  5. Yoo W. Effect of the Individual Strengthening Exercises for Posterior Pelvic Tilt Muscles on Back Pain, Pelvic Angle, and Lumbar ROM of a LBP Patient with Excessive Lordosis: A Case Study. Journal of Physical Therapy Science. 2014;26(2):319-320. doi:
  6. Yoo W. Effect of modified leg-raising exercise on the pain and pelvic angle of a patient with back pain and excessive lordosis. Journal of Physical Therapy Science. 2017;29(7):1281-1282. doi:
  7. Park SK, Lee KS, Heo SJ, Jee YS. Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report. Medicina. 2021;57(8):845. doi:
  8. Schoenfeld BJ, Kolber MJ. Abdominal Crunches Are/Are Not a Safe and Effective Exercise. Strength and Conditioning Journal. 2016;38(6):61-64. doi:
  9. Lorenzetti S, Ostermann M, Zeidler F, et al. How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading. BMC Sports Science, Medicine and Rehabilitation. 2018;10(1). doi:
  10. Yoon JG, Kim SH, Rhyu HS. Effects of 16-week spinning and bicycle exercise on body composition, physical fitness and blood variables of middle school students. Journal of Exercise Rehabilitation. 2017;13(4):400-404. doi:
  11. Weineck F, Messner M, Hauke G, Pollatos O. Improving interoceptive ability through the practice of power posing: A pilot study. Aspell JE, ed. PLOS ONE. 2019;14(2):e0211453. doi:
  12. Bykowski MR, Rubin JP, Gusenoff JA. The Impact of Abdominal Contouring with Monsplasty on Sexual Function and Urogenital Distress in Women Following Massive Weight Loss. Aesthetic Surgery Journal. 2016;37(1):63-70. doi:


Related post