How to Get Rid of FUPA: 7 Best Exercises – The Island Now

Having FUPA (fat upper pubic area) is normal, especially after pregnancy. Both men and women can have FUPA. Some people develop this fat in their upper pubic area due to rapid weight loss, aging, and even genetics.
However, if you are on a quest to get rid of FUPA, the good news is that there are certain measures you can take to get rid of it. This article will discuss what a FUPA is and show you how to get rid of this excess fat.
FUPA stands for “fat upper pubic area.” A FUPA, also known as “panniculus” or “Mons pubis fat,” is the jiggly, dense fat that sits just above your panty line (pubis). Fat in the upper pubis area (FUPA) looks like an extra layer of fat and skin around the pubis.
Fat gathering around this area is normal after childbirth, rapid weight loss, and abdominal surgery. You may also notice fat cells gathering around your pubis as you age. On the other hand, some people are more prone to developing mons pubis fat due to their genetics.
Your body fat distribution is another factor that predisposes you to FUPA. It may be that you’re blessed with a curvy body or your upper pubic region is where you put on the most weight.
On a different note, you can’t “spot target” FUPA, just as you can’t “spot target” other body parts. When you consume more calories than your body needs, the excess is stored as fat for future use.
However, you can melt this excess fat if you exercise regularly or follow a low-calorie diet. Most people with FUPA usually feel uncomfortable and self-conscious, especially when putting on leggings and other tight-fitting clothes.
However, in the next chapter, we’ll show you seven effective exercises that can help you eliminate FUPA.
Before we show you the different exercises to get rid of FUPA, let’s discuss the causes of this excess fat. Excess pubic fat may just be something you are born with. Excess pubic fat can affect people of normal weight as well as those who are underweight.
This might be because they are genetically prone to develop fat in that area of the body, which would explain this. Weight gain is another reason people develop stubborn fat in the upper pubis area.
Obese people are also prone to developing FUPA in this area, and this excess skin can become lax and turn saggy. Also, most people who’ve had liposuction and other abdomen-flattening surgeries report a noticeable increase in pubic fat after these procedures.
You may notice the presence of extra fat in your pubis region even if there have been no physical changes. Also, note that abdominal surgery may make your pubis region look more protruding.
Abdominoplasty procedures such as liposuction tend to enlarge the pubic region temporarily. This happens because gravity tends to pull down the abdominal swelling toward the mons pubis.
The body tends to hold lower belly fat as we get older. We know that hormonal shifts, such as those that occur during menopause, cause changes in body fat distribution and weight gain. On the other hand, studies show that American adults put on about one to two pounds of body weight per year.
People who gain weight at this rate may eventually become overweight or obese as they age. Cancer, heart disease, and type 2 diabetes are just some of the many conditions to which being overweight might predispose you.
Depending on the region, people usually classify abdominal fat as either subcutaneous or visceral Subcutaneous fat is the type of body fat that sits right under the skin. Visceral fat, on the other hand, is the type of fat that forms in the abdominal cavity between the organs.
Several studies show that people with visceral fat are more likely to suffer from several diseases like heart disease and type 2 diabetes. Visceral fat is particularly harmful compared to other types of fat since it releases more detrimental proteins and hormones.
There is growing evidence that exposure to these toxic hormones and proteins increases one’s chance of developing cardiovascular disease and hypertension.
In a FUPA, the fat forms and sits right under the skin. So, this means that FUPA is subcutaneous fat and not harmful visceral fat. However, if your FUPA starts to get larger, it may be an indicator that you’re putting on weight elsewhere, possibly including in your organs.
Visceral fat can also cause the lower abdominal area to protrude, making a FUPA more noticeable. In summary, our body changes naturally as we age, which is okay. The most important thing is to be aware of these changes and make changes to diet and exercise if necessary to avoid excess weight gain.
Exercise is one of the best ways to get rid of excess mons pubis fat. There are different easy and effective exercises you can carry out at home that can help you eliminate FUPA. Here are seven exercises that can help you get rid of FUPA:
This static core exercise simultaneously engages multiple muscle groups and builds your back, core, arm, and legs. Here’s how to perform the forearm plank exercise:
This classic Pilates exercise will make your upper pubic fat feel the heat and burn. Here’s how to perform this exercise:
However, if you find this method challenging, you can perform this exercise using the bent-knee method instead. Here’s how it’s done:
Leg raises are another great way to strengthen your core muscles. This exercise helps you lose fat cells by engaging lower abdominal muscles, hip flexors, and lower back muscles. Plus, leg raises are a great exercise for improving your core’s stability and functional strength. Follow these steps to perform leg raises:
The body rollup is yet another simple but effective exercise that can help you burn upper pubic fat. This exercise is just a more intense version of sitting up that’ll make you feel the burn in your upper pubic area if performed correctly. Here’s how to perform this exercise:
The high plank exercise strengthens your shoulders, chest, back, and abs and also improves your posture. Note that it can be hard to hold this position at first. However, with practice, you’ll be able to extend the time you hold your body in a high plank. Here’s how it is done:
Cardio workouts like burpees allow you to lose weight and burn calories simultaneously. This exercise helps you burn excess fat above your pubic bone and between your hips. Here’s how to perform a burpee:
This exercise targets and strengthens your hips, core, and external obliques (your sides). Here’s how to perform a bicycle crunch correctly:
A good exercise routine can help you lose weight and belly fat. However, it doesn’t end there! There are certain strategies you’ll need for losing fat overall. Let’s have a look at these strategies:
Yes, a good exercise routine can help you remove fat in your pubis region. However, note that every fat loss program takes time and effort. Therefore, remember to take things slow and steady.
Also, note that most exercises listed above aren’t cardio. Therefore, they won’t help you in creating a calorie deficit. As a result, you need to pair them with other activities like biking, running, and swimming. Note that cardio workouts help burn calories and are essential for fat loss.
Maintaining a healthy diet is another great nonsurgical fat reduction method. If you want to create a calorie deficit, increase your intake of nutrient-dense foods. For every pound of fat you want to lose; you’ll need to create a deficit of 3,500 calories.
Snacking on nutritious, whole foods will help you reduce your calorie intake while still getting enough of the macronutrients, vitamins, and minerals you need. Here’s a list of good foods that can help you get rid of FUPA:
Good vegetables for FUPA include sweet potatoes, carrots, eggplant, tomato, squash, spinach, radish greens, broccoli, cabbage, cucumber, okra, and artichoke. You can also take fruits and vegetable supplements for a healthy lifestyle.
Fresh fruits for FUPA include apples, oranges, lime, grapefruit, tangerine, plum, peach, pears, berries, and pomegranates.
Stay hydrated with good beverages like water, black coffee, detox drinks, fruit juices, herbal tea, and green tea.
Consume whole grains like wheat, barley, sorghum, red rice, brown rice, and black rice.
Proteins like beans, eggs, skinless chicken, ground turkey, lentils, beans, lean cuts of beef, and fatty fish are good for FUPA.
Fat and oils that are good for FUPA include olive oil, avocado oil, almond butter, peanut butter, flaxseed butter, and rice bran oil.
Melon seeds, pine nuts, sunflower seeds, flax seeds, walnuts, almonds, chia seeds, and pumpkin seeds are also good for FUPA.
Good herbs and spices for FUPA include garlic, ginger, black pepper, cinnamon, fennel seeds, cardamom, cumin seeds, and fenugreek seeds.
On the other hand, avoid foods that contain a high amount of dairy milk, preservatives, white sugar, and processed grains. These food items cause bloating and inflammation and also limit your weight loss progress.
Experts believe that stress can also cause your body to develop more fat, including FUPA. Research shows that stress hormones can make the body store more stubborn fat in the upper body. Thankfully, there are dozens of ways you can unwind and de-stress.
One great way to de-stress is with meditation or yoga. Giving yourself a few minutes every day to practice yoga or meditation may help reduce your stress levels. Getting enough sleep, listening to music, connecting with others, and gardening are also great ways to de-stress.
In addition to a healthy diet and regular exercise, non-invasive procedures can help you eliminate FUPA. Nonsurgical methods that can help you get rid of fatty tissue in your pubis region include:
This non-invasive procedure applies targeted cooling to specific parts of the body. Here, extremely low temperatures kill fat cells in the affected area (pubis).
In this method, a machine is used to direct pulses of radiofrequency energy onto a treatment area. The radiofrequency energy shrinks the target tissues and tightens the loose skin.
This minimally invasive procedure uses a small suction tube (cannula) to remove excess tissue cell by cell. However, note that this procedure leaves a blemish as the site heals.
The good thing about these nonsurgical fat removal methods is that they have fewer side effects and risks than invasive procedures. However, on the downside, these procedures can be time-consuming and require multiple appointments.
Additionally, these nonsurgical methods are quite expensive and can cost anywhere between $4,000 to $10,000.
If you aren’t happy with changing your diet and exercising regularly, then surgical treatments can help you with FUPA. However, note that these invasive procedures may have risks and side effects.
The tummy tuck procedure removes excess tissue and fat from the abdominal area. Most patients who opt for tummy tucks are those who’ve recently undergone gastric bypass or childbirth. Specifics, such as recovery time, for a tummy tuck, vary greatly from person to person.
This procedure cuts out excess fat and tissue located in your pubic mound. This procedure flattens the bump and tightens the skin around it.
However, note that this procedure requires an incision and leaves a scar that looks like a C-section scar. A pubic lift procedure is essentially the same for both men and women.
This invasive procedure removes only sagging skin. If you have a lot of loose skin after a massive weight loss, having a panniculectomy may help tighten the skin. On the other hand, note that a tummy tuck and panniculectomy are procedures that many patients choose to have done simultaneously.
Having FUPA is normal, but it can make most people feel uncomfortable and self-conscious. Thankfully, there are different safe and effective ways to get rid of FUPA. We’ve already given you tips on how to get rid of FUPA in this article. You can also take suggestion from a dietitian for taking weight loss pills for FUPA.
The best way to reduce your body fat percentage is to maintain a healthy diet and exercise routine. You can also get rid of FUPA by making certain lifestyle changes and consulting your healthcare pr
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