How to Get Rid of FUPA: Facts, Causes, and Prevention

Hi, how are you? I’m great. If it’s not too forward of me to ask how your belly is doing – how would you rate the current state of your FUPA? Is it healthy and happy or is it a bit bloated and ugly?

Let me just tell you that I know how hard this can be for some people. We’ve all been there.

You’re getting dressed in the morning, and suddenly realize how much your belly pooch sticks out. What the heck in the world are you gonna do?

Well, in this article, we’ll take a look at how to get rid of FUPA and its causes. I’ll also highlight the various ways to reduce the flap!

Let’s get right to it!

What is FUPA

First off, FUPA in full stands for ‘fat in the upper pubic area‘. You get FUPA when fat deposits collect just above your pubic area. This is right above your knicker’s line and tends to sag a bit under your tummy.

Scientifically, FUPA is also referred to as panniculus.

Now, fat may gather around your upper pubic area due to several reasons. This might include age, lifestyle, diet, genetics, and many others I’ll discuss later.

And though some think FUPA only happens to women, men also get it just as well.

Getting rid of FUPA, in the long run, will require that you go back to a calorie deficit.

In addition, you’ll have to incorporate diet, exercise, lifestyle changes, and other stuff to get it right.

How to get rid of FUPA

As I have said above, getting rid of your belly pooch requires mixing multiple remedies.

Also, I have categorized these remedies into different groups. This will help you decide what level of care you need to depend on the size of your pouch.

They include:

  • Exercise
  • Lifestyle changes
  • Medical surgeries

The Best Exercise Routine for Reducing FUPA

It’s possible to get rid of belly mounds by doing exercises as you’ll feel healthier all around. Still, it’s important not to push yourself when working on your lower abdominal muscles to avoid injury.

Tip: Do not start with exercises that are hard when you are getting used to working out. Start with easy ones and then move on to more complicated ones over time. This way you can build endurance without having any setbacks or injuries. Such could potentially lead you back to feeling defeated in making progress.

So, what are the best exercise routines to help you get rid of FUPA?

Let’s take a look at 6 of the most popular ones below:

a. Bicycle Crunches

The most popular abdominal exercise is the Bicycle Crunch. This will work all of your abdominals, including the obliques and lower back muscles.

It also works your inner core muscles, making it one of the best exercises to get that six-pack you’ve always wanted!

To do it, follow these steps:

  1. Get on the floor or lie down with your knees bent and feet flat on the ground.
  2. Bring arms behind head and pull your elbows close together
  3. Bend your knees at about 45 degrees and extend one leg outwards away from your body. Ensure that you pull the other leg’s knee closer to your chest.
  4. As you do this, push the opposite elbow towards the retracting knee. It should look as if you’re on an actual bicycle.
  5. Do this for the other leg, maintaining a steady speed throughout.

b. Forearm Plank

Here’s how to do a forearm plank:

  1. Place your arms on the ground with your palms facing down.
  2. Straighten your legs behind you, keeping them close together and toes pointed down.
  3. Pressing firmly into your hands (not too hard!), lift onto your feet and raise yourself in a straight line.
  4. All the while, maintain a rigid connection between your arms, torso, thighs, and calves.
  5. Now hold it! Stay in that lock for about 20 – 30 seconds. You can extend in the future once you’ve built endurance. Ensure you’re facing your front at this point but don’t forget about those abs.
  6. Try tightening your abs as much as possible so that there’s no slack along the front of your body.
  7. Return to your original position then do more if required.

c. Leg Raise

Leg Raises are a great way to exercise your core, thighs, and buttocks. It works well with beginners looking to burn some belly fat.

To do this move at home:

  1. Lie on the floor and keep your knees flat on the ground.
  2. Tucks both your hands under your buttocks to achieve the correct posture.
  3. Keep both legs flat against the ground
  4. In unison, lift both legs off the ground until they make a 90-degree anglewith the floor. Do not bend your knee!
  5. Hold for about 2 seconds then slowly lower it back down.
  6. Repeat this process ten times before moving onto other routines.

You can hold a weight to help when you cannot raise your leg or have a limited range of motion. This might result from an injury or otherwise.

d. Burpees

This exercise routine requires you to start on the ground, then jump up, and back into an elevated position.

Here’s how you do it:

  1. Stand with your feet apart at shoulder-width and arms at your sides.
  2. Bend down then place both your hands in front of you on the ground.
  3. Afterward, jump up, bringing your arms up from below your shoulders as you go.
  4. Start with a wide stance. Set your feet far away from each other while keeping your toes pointed forward.
  5. Drop into a squat position by bending at the hips and knees. Ensure that your thighs become parallel to the ground.
  6. Drive back up by extending your hips and knees, pushing off with your toes as you stand straight again.
  7. Repeat for a minimum of 20 repetitions at least three times per week.

Burpees is an effective workout routine that can get done anywhere in just 6 minutes!

e. Superman Pose

The Superman Pose is another great way to help you burn fat from under your tummy.

To do it:

  1. Lie down on your stomach with your arms stretched out in front of you and legs together.
  2. Lift both your hands and legs off the floor one at a time or as if you were flying like Superman. Keep those abs engaged!
  3. Afterward, lower them back to the ground for another set of repetitions. (Try to do this 20 times before resting)
  4. Keep going until you’ve finished 100 total reps (20 sets x 5 repetitions). If this doesn’t sound challenging enough, add some hand weights if available!

This exercise works great for strengthening abdominal muscles. More so, those that have weakened due to pregnancy.

f. Rollups

Rollups work pretty much like sit-ups. The only difference is that this time you get to keep your legs flat on the floor. All in all, it’s effective in helping you trim stubborn fat from your pooch.

To do it:

  1. Lie on your back with your feet and knees touching and pressing on the floor.
  2. Push up off the floor, maintaining a slight arch in your back as you move up. Move until you assume a sitting position.
  3. Slowly lower yourself back to the starting position. Bring your arms alongside you or behind your head.
  4. Repeat 20 times for excellent results!

This exercise works out all core muscles (back muscles), which can lead to a smaller waistline.

Lifestyle changes

The lifestyle factors I’m referring to here include diet and cardio activities. They also give you a non-invasive way of reducing fat from your belly mound.

See what I mean below:

1. Cardio Activities

The first thing we need to know about losing weight from your abdomen region is how cardio can help you!

When we think of cardio, we picture things like running on a treadmill or cycling. These exercises, as well as many others, help you achieve a calorie deficit and reduce belly fat.

Cardio activities that place more emphasis on the legs will have an even greater effect for reducing such fat.

According to Healthline, high cardio activities include things like:

  • running on a treadmill
  • cycling
  • swimming
  • rowing
  • step aerobics

These different types of cardio activities burn lots of calories in our bodies. It’s important to note here too, that you can’t just rely on the cardio exercises alone to lose belly fat.

You must also change your diet!

2. Diet Plan

Eating too much will increase visceral fats (the most dangerous type). On the other hand, restricting calories may help decrease visceral fats.

For instance, burning a 1-pound fat needs around 3500 calories deficit. [1]

The best way to keep the upper pubic area leaner is by eating a diet high in fiber, protein, and unsaturated fats.

Ensure that you keep off processed foods, dairy milk, food laced with preservatives, and white sugar.

On top of everything else, keep your hydration game on an ace as you also exercise.

3. Consider Yoga

Some yoga routines can help you regulate tightness on your stomach muscles and prevent FUPA. What’s more, yoga also offers a great avenue for stress relief. [2]

Yoga also helps stimulate lymphatic circulation, which will help reduce fat build-up in your skin. Incorporating both cardio workouts and weight lifting into one routine may also give better results than doing either one separately.

I recommend doing a mixture of standing poses with:

  • Warrior IIs (right leg forward)
  • Triangle Pose
  • Oblique Stretch stance (feet together), and
  • Downward-Facing Dog pose

This works well for toning muscle mass as well as loosening and stretching muscles within the abdominal area.

Tip: I recommend going to a yoga studio that offers a beginner’s course. This will help you learn all of the basic poses and how they should be properly executed.

If that is not an option, or if you would rather stay home with your child, there are plenty of tutorials on YouTube that can teach these stretches as well. There are also videos specifically for pregnant women who want to get their bodies back after childbirth.

Medical Surgeries to Help You Get Rid of FUPA

If you have a FUPA, there are several medical surgeries to help remove fat from the area.

First, seek medical advice from your doctor before going for any option.

The most popular surgery procedures are:

a. Liposuction

Liposuction can get done using several methods.

Traditional liposuctions involve inserting tubes into the body that are then used to suck out the fat.

Laser lipolysis does not require tubes. It’s a non-invasive procedure that uses laser beams for heating up and melting fat cells.

Liposuction, in general, eliminates FUPA by removing excess fatty tissue, which also may include abdominal panniculus of skin and fat tissue.

b. Abdominoplasty

Abdominoplasty is also called a tummy tuck in slang.

A plastic surgeon first removes your panniculus. Afterward, they tighten and lift abdominal muscles to reshape your belly button for a more sculpted look.

This surgery also improves skin quality by removing excess fatty tissue under the skin. It helps tighten the loose or hanging areas of skin around the abdomen.

c. Monsplasty

This surgical procedure reshapes and lifts your pubic mound. It can be sometimes used to reduce excess skin in men due to weight loss but’s not as common.

Monsplasty reduces FUPA by removing fat deposits from around the panniculus.

It’s also called a pubic lift.

What Causes FUPA?

Here are some of the main causes of FUPA:

  • Too many high-fat foods. Eating plenty of protein is very important because it helps build muscle. But if you’re eating too many fatty foods, that can lead to a higher body fat percentage. Eventually, you’ll get a pretty larger FUPA!
  • As we age, the stomach naturally sags lower into the abdomen as its muscles stretch out or shrink up after years of use.
  • Poor posture. When you slouch or slump over, the stomach muscles pull in and the back of your body rounds out. This can also lead to a protruding FUPA that makes clothes look too tight when standing up straight.
  • Genetics is one of the most important factors when it comes to your body shape. If you have a family member with FUPA, there’s a good chance that you will also get some degree of this appearance.
  • After childbirth, women often find that their stomach muscles have stretched out and given them an “old lady” or droopy appearance.
  • Rapid weight loss. When you lose weight, your skin can sag. If the fat’s redistributed to other areas of the body and then loses that weight too, it may return to the stomach area in a different place than before.
  • Lack of exercise. When you don’t work out, your body stores more calories as fat rather than burning them off for energy. This can lead to an overall increase in your underbelly size over time.

Do these sound familiar?


Prevention, in great part, strictly relies on you avoiding any of the above bad habits. If the cause is genetics, you may need to see a doctor for the best prevention practice.

Final Thoughts

The keys to getting rid of FUPA are exercise, healthy eating, and stress relief. The best part is that they’re all fun and easy to carry out.

Now, go get rid of that funky pouch you carrying down there!

If you have any experience with fighting a FUPA, I’d like to hear your story in the Comments Section below!

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