How To Get Rid Of FUPA (Upper Pubic Fat) The Healthy Way

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

Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT — Written by Kathryn Watson — Updated on February 14, 2025

Exercises
Lifestyle changes
Noninvasive procedures
Surgical procedures
Takeaway

Combined with a calorie deficit, a consistent exercise routine that works the deep abdominal muscles may help reduce fat in this area.

Excess fat over the area right between your hips and above your pubic bone is sometimes known by the slang term “FUPA” (fat upper pubic area). It’s also called a panniculus.

Childbirth, aging, and genetics can all contribute to fat in this area. Fat can also accumulate here after an abdominal surgery, like cesarean delivery.

For many people, having a layer of fat over their upper pubic area is a natural part of their body shape. It may just be the place where excess fat tends to show up.

Losing fat in the upper pubic area may be more challenging than in other parts of your body. You can’t spot-treat any single area of fat with exercise, but diet and exercise together can help you tone your midsection.

Upper pubic area exercises

Here are eight moves to get you started.

Forearm plank

The forearm plank tightens your core without straining muscles that are weaker in your inner abdomen.

Follow these steps:

Start in a kneeling position. Bring your forearms to the floor with your hands flat or fists closed.
Lift your body off the floor so your weight is distributed evenly. Your toes should be pointed, and your body will be parallel to the floor. Make sure your abs are tight as you balance over your arms.
If you can, hold this pose for 30 seconds or longer.
Return to the starting position, and then repeat the movement.

Bicycle crunches

Bicycle crunches can help restore strength to your deep core muscles without straining your back.

Follow these steps:

Start with your back flat against the floor and your legs slightly bent.
Bring your hands up to your head and lift your shoulders slightly off the ground.
Extend one leg straight out and bend the other leg inward at a 90-degree angle.
With your opposite arm, turn your body so your elbow meets your knee on the opposite side, nearly touching.
Repeat on the other side, switching legs as you repeat the movement.

Leg raises

Leg raises can help tighten your lower abdominal muscles and build core strength.

Follow these steps:

Start by lying flat on your back with your hands by your sides or tucked underneath your buttocks. Your legs should be drawn together with your feet flexed so your toes point toward the ceiling.
Bring your legs up together all the way so they’re at a right angle with the floor. Your feet should remain flexed.
To make this movement more challenging, pulse your legs up toward the ceiling by using your lower abs to raise your hips off the floor.
Slowly bring your feet back down to the floor. Repeat the movement.

Rollups

This move may sound simple, but the slower you do it, the more effective and challenging it’ll be.

Follow these steps:

Start by lying on your back with your legs stretched out in front of you and your arms extended overhead.
Slowly roll forward, one vertebra at a time, until you’re seated upright with your arms parallel to the floor.
Continue to roll forward until your fingers reach for your toes.
Return to the starting position as slowly as you can.
Repeat the movement. To make this move more challenging, add hand weights or a weighted bar.

Superman pose

person wearing a white tank top, black leggings, and gray sneakers laying on their stomach on a black yoga mat with their arms and legs outstretched into a "superman" pose — Gif by Active Body. Creative Mind.

The Superman pose helps tighten your lower back and deep ab muscles, and it can be done while lying down.

Follow these steps:

Start by lying on your abdomen with your feet stretched out straight behind you and your arms stretched out in front of you.
Slowly raise your arms and feet by tightening your lower back, glutes, and hamstrings. Hold your legs and arms up, and point your toes and fingers outward.
Hold the pose for 30 seconds, then bring your legs and arms down.
Repeat the movement.
To make this move more challenging, toggle your arms back and forth in front of you and your legs behind you, moving up and down.

Burpees

Burpees increase your heart rate for a calorie-burning cardio boost.

Follow these steps:

Start in a standing position with your feet shoulder-width apart.
Bend down carefully into a squatting position.
Place your hands on the floor in front of you, and quickly kick your legs out behind you so you’re in a plank position.
Sink down to the floor as if you were doing a pushup. Then, push back up into a plank.
Bring your legs back to your hands, and jump back up into a standing position.
Repeat the movement for as many repetitions as you like.

Bridge pose

This exercise can help with recovery after a cesarean or vaginal delivery, as it engages your abs without putting pressure on them.

Follow these steps:

Lie down with your back on the floor and your arms flat by your sides.
Bend your legs with your toes facing forward on the ground.
Pressing into your toes and feet, squeeze your glutes to slowly lift your hips off the ground. Tilt your pelvis up so you can feel tension in your abdomen.
Lift your pelvis as far up as you can go without arching your back. Hold the position.
Slowly bring your pelvis back down until your back is flat on the floor again.
Repeat the movement.

The Hundred

The Hundred is a classic Pilates move that can help you strengthen your deep core muscles.

Follow these steps:

Start by lying flat on your back. A yoga mat helps if you have one handy.
Raise your head and upper back off the ground, tilting your chin to your chest, and feel your lower abs engage.
Raise your arms a few inches off the ground, extending them out straight. To make this move more challenging, pulse your arms up and down in small movements.
Breathe in deeply, and raise your legs to a 90-degree angle. Move your arms up and down while you hold your legs in this position, breathing in and out for a count of 100.
Repeat the movement if you’d like.

»MORE:Learn how to lose weight the healthy way, the Wellos™ way

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Lifestyle changes to lose lower abdominal fat

Besides these specific exercises, lifestyle changes may also help you reduce upper pubic fat.

Create a cardio routine

Exercise can help you create a calorie deficit, which is essential for weight loss.

But most exercises that target the upper pubic area aren’t big calorie burners. This means you’ll have to make additional adjustments to your exercise routine to burn fat.

Adding cardio activities like running, swimming, and biking three times a week can help you lose fat faster.

Be mindful of what you eat

In addition to reducing the calories in your diet, you may want to avoid foods that cause inflammation.

Even if you’re losing weight and exercising regularly, eating foods that cause inflammation in your body can make it difficult to see results.

Avoid or limit foods that contain high amounts of preservatives, saturated fat, sodium, and added sugars.

Drink plenty of water to stay hydrated, and try incorporating these 12 foods to help lose weight.

De-stress with yoga or meditation

Studies suggest the reason some people carry excess fat in the belly area may be due to stress. Higher levels of the hormone cortisol may cause your body to hold on to fat in the upper pubic region.

Incorporating a few minutes of yoga, meditation, or other relaxation techniques into your daily routine may help relieve stress long term.

»MORE:Learn how to lose weight the healthy way, the Wellos™ way

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Noninvasive procedures

You could consider a couple of procedures if you wish to treat the area directly.

Coolsculpting

Coolsculpting is a method of freezing and removing fat cells. It’s far less invasive than surgery and aims to tighten and tone difficult-to-target areas.

Nonsurgical fat reduction

Nonsurgical methods use radio frequencies and heat therapy devices to shrink and melt fat cells.

These treatments require multiple appointments, and results aren’t as noticeable as surgical methods. They’re also less invasive, with fewer risks and side effects as you recover.

Surgical procedures

If you’re not satisfied with the results of exercise, diet, and lifestyle changes, surgical treatments are also available.

Monsplasty

A monsplasty can remove excess tissue from the pubic mound, the fatty upper portion of the genital area. The procedure is sometimes called a “pubic lift.”

Liposuction

Liposuction involves inserting a narrow tube, called a cannula, through small incisions to loosen and suction the fat.

Abdominoplasty (tummy tuck)

An abdominoplasty, or “tummy tuck,” removes excess fat and loose skin from your abdominal area. It’s often done after a gastric bypass procedure or childbirth.

Panniculectomy

A panniculectomy removes excess skin from the lower abdomen. It’s often performed alongside a tummy tuck or other abdominal surgeries.

»MORE:Learn how to lose weight the healthy way, the Wellos™ way

Wellos is owned by RVO Health. By clicking on this link, we may receive a commission. Learn more.

The bottom line

Trying to reduce fat in a specific area of your body can be frustrating. But with patience, exercise, and lifestyle changes, it’s possible to tone your upper pubic area.

If you’re eating a balanced diet and exercising regularly but aren’t happy with the progress, you might find it helpful to speak with a healthcare professional about your concerns.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Bellicha A, et al. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies.https://pmc.ncbi.nlm.nih.gov/articles/PMC8365736/
Kolnes KJ, et al. (2021). Effect of exercise training on fat loss-energetic perspectives and the role of improved adipose tissue function and body fat distribution.https://pmc.ncbi.nlm.nih.gov/articles/PMC8497689/
Non-invasive body contouring technologies. (2022).https://www.fda.gov/medical-devices/aesthetic-cosmetic-devices/non-invasive-body-contouring-technologies
van der Valk ES, et al. (2018). Stress and obesity: Are there more susceptible individuals?https://link.springer.com/article/10.1007/s13679-018-0306-y

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Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT — Written by Kathryn Watson — Updated on February 14, 2025

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Upper pubic area exercises

Forearm plank

Bicycle crunches

Leg raises

Rollups

Superman pose

Burpees

Bridge pose

The Hundred

Lifestyle changes to lose lower abdominal fat

Create a cardio routine

Be mindful of what you eat

De-stress with yoga or meditation

Noninvasive procedures

Coolsculpting

Nonsurgical fat reduction

Surgical procedures

Monsplasty

Liposuction

Abdominoplasty (tummy tuck)

Panniculectomy

The bottom line

How we reviewed this article:

More in Getting Real About Weight Management

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