How To Get Rid Of Pubic Fat Easily – The Best Options For You

Melissa Weight Loss March 24, 2024

In both men and women, FUPA, or fat upper pubic area, is frequent. There are several reasons why fat accumulates in the region immediately below your belly button and above your pelvis. This is the reason why a lot of women find it difficult to remove FUPA.
One of the most common causes of FUPA in women is delivery or pregnancy. Additionally, "FUPA is caused by weight gain and some patients are more genetically predisposed to developing a FUPA earlier in their weight gain," notes board-certified plastic surgeon Dr. Jonathan Kaplan (MD, MPH). FUPA is a result of numerous contributing causes. Women are frequently affected by genetics, nutrition, stress, aging, etc.



FUPA: What Is It? Why Does It Occur?

"FUPA is the region of extra fat on the lower abdomen or suprapubic area. It can occasionally take the shape of a pocket and is frequently a contributing factor to medical disorders and skin ailments like intertrigo, rashes, and hanging skin, according to board-certified dermatologist Dr. Anna Chacon. "Obesity and inactivity are contributing factors to FUPA," she continues. Panniculus, the medical term for FUPA, can also result from factors like age, pregnancy, abrupt weight reduction, and genetic predisposition.

You need a comprehensive weight-loss plan in place in order to shed this extra fat. Reducing spots is not feasible. Aim for total body weight loss and engage in lower abdominal exercises to reduce fat and tighten the surrounding muscles. Here are some simple workouts you may perform at home to reduce your FUPA if you're wondering how to lose it in 30 days.

How Does a FUPA Appear?

FUPA, commonly known as the mons pubis, can look different on each individual. Generally, it resembles a pouch in the lower abdomen or is shaped like an upside-down triangle. From the top of the pubic hairline down to the genitals, the skin in this area starts to sag, giving the appearance of a hanging bulge. However, the appearance of FUPA differs significantly according on body types and sizes.
After seeing what a FUPA looks like, continue reading to discover some useful workouts that might help lessen its appearance.

Ten At-Home Exercises To Lower FUPA

Perform a ten-minute warm-up before to beginning. Proceed to the next FUPA workouts after that. This will need forty-five minutes or so. Use a mat and dress and shoes appropriately.

1. Jumping Jacks

Jumping-Jacks
Image: YouTube @Holly Dolke

How To Do

  1.  Stand straight with feet shoulder-width apart, back straight, shoulder rolled out, chest up, and hands by your side. This is the starting position.
  2.  Now, jump and land softly on the floor with your feet more than shoulder-width apart.
  3.  Simultaneously, raise your hands laterally up above your head.
  4.  Now, jump again and come back to the starting position.
  5.  Do this fast 20 times to complete one set.
  6.  Do 3 sets of 20 reps each.
Related: 10 Health Benefits Of Jumping Jacks Exercise & How To Do It

2. High Knees

High-Knees

Image: YouTube @XHIT Daily

How To Do

  1.  Stand with your feet hip-width apart, shoulders rolled out, chest up, and hands by your side.
  2.  Now, hop and lift your right leg off the floor. Bend your right knee and try to bring it to your chest level.
  3.  Place your right leg down and hop and lift your left leg. Try to bring the left knee to the chest level.
  4.  Do this fast 12 times to complete one set.
  5.  Do 3 sets of 12 reps each.

3. Leg In And Outs

Leg-In-And-Outs
Image: YouTube @Chloe Ting

How To Do

  1.  Sit on the mat with your knees slightly bent and heels on the floor.
  2.  Lean back a little and place your palms on the floor for support.
  3.  Lift your legs off the floor and engage your abs. This is the starting position.
  4.  Now, extend your legs. Simultaneously, bend your elbows and lean back further.
  5.  Next, bend your knees and bring them closer to the chest. Simultaneously, extend your elbows and bring your chest closer to the knees.
  6.  Repeat the same faster.
  7.  Do 3 sets of 12 reps each.

4. Reverse Crunches

Reverse-Crunches

Image: YouTube @Stylecraze Fitness

How To Do

  1.  Lie down on a mat with your hands by your side.
  2.  Lift your legs off the floor, bend your knees, and bring them right above your pelvis. This is the starting position.
  3.  Now, bring your knees close to the chest.
  4.  Bring the legs back to the starting position without extending them.
  5.  Bring the knees close to the chest again.
  6.  Do 3 sets of 15 reps each.

5. Double Leg Drops

Double-Leg-Drops

Image: YouTube @LivestrongWoman

How To Do

  1.  Lie down on a mat.
  2.  Lift both your legs up at 90 degrees to the floor. Place your hands beneath your hips. This is the starting position.
  3.  Now, slowly lower your legs.
  4.  Pick them up right when they are about to touch the floor.
  5.  Drop your legs again.
  6.  Do 3 sets of 15 reps each.

6. Scissor Kicks

Scissor-Kicks


Image: YouTube @Gabriella Fox

How To Do

  1.  Lie down on the floor. Lift both your legs up at 90 degrees to the floor. Keep your hands by your side.
  2.  Now, drop your right leg down and bring it back up.
  3.  As you bring the right leg back to the starting position, drop your left leg.
  4.  Do 3 sets of 12 reps each.

7. Bicycle Crunches

Bicycle-Crunches


Image: YouTube @Stylecraze Fitness

How To Do

  1.  Lie down on a mat with your knees bent and legs off the floor.
  2.  Place your thumbs behind your ears and support your head with the rest of your fingers. Next, lift your head off the floor. Look diagonally up. This is the starting position.
  3.  Now, crunch up and twist to your left. Bring your left knee closer to your chest and try to touch it with your right elbow.
  4.  Simultaneously, extend your right leg.
  5.  Bring your right leg back to the starting position and lower your upper body.
  6.  Now, extend your left leg, crunch up, and try to touch your right knee with your left elbow.
  7.  Do 3 sets of 15 reps each.
Related: 6 Types Of Crunches, Benefits, How To Do, & Important Tips

8. Superman

Superman
Image: YouTube @XHIT Daily

How To Do

  1.  Lie down on your belly on a mat, with your hands and legs extended, as shown in the picture.
  2.  Now, lift your hands and legs off the floor. Lift your head as well and look diagonally up.
  3.  Hold this position for 10 seconds.
  4.  Now, relax.
  5.  Do this 3 times.

9. Mountain Climbers

How To Do

  1.  Get into a plank position. Keep your elbows right below your shoulders with your core engaged.
  2.  Now, bend your right knee and bring it close to your chest.
  3.  Place your right foot back.
  4.  Now, bend your left knee and bring it close to your chest.
  5.  Place the left foot back.
  6.  Do this at a faster pace.
  7.  Do 3 sets of 20 reps each.

10. Plank Jacks

Plank-Jacks

Image: YouTube @emi wong

How To Do

  1.  Get into a high plank position.
  2.  Now, keeping your abs and glutes engaged, hop and place your legs wider than hip-width apart.
  3.  Hop and bring them back to the starting position.
  4.  Do 3 sets of 12 reps each.

These ten FUPA exercises can be performed daily at home. Cardio must be done for at least three days a week. You can dance, swim, run, play sports, or take brisk walks. Exercise will account for 20% of the total effort needed to eradicate FUPA. But your diet will determine 80 percent of it. To learn what to eat and how to space out your meals for the best results, scroll down.

Check out this 7-day smoothie diet.