How to Get Rid of FUPA Fat? What is FUPA?

After losing weight, the last bit to smooth and lose is our belly fat, but wait! Do you know about FUPA and How to get rid of FUPA fat? When it comes to losing weight after giving birth, it’s a tough task but some people cherish the Pregnancy FUPA. Losing weight is a journey and it should be a whole experience. What matters during this journey is your mental and physical well-being.


Do You Know what is FUPA?

FUPA means fat upper pubic area. There are other names in the medical language. It’s actually fat around or above your panty line. The denser fat in your body and I know you hate this one. Mostly after Pregnancy, this Stubborn fat gathers in this area. Other rare causes are after surgery (abdominal) and weight loss (rapid). Yes, you are right with age you can notice FUPA as well. It’s not gonna leave in any way.

Some people get this fat in heredity. Yeah, that means if your aunt or anyone in your family is having FUPA, you might get it near future. You might have a curvy body but, it’s possible that you may gain weight in the upper pubic area.

How to Get Rid of FUPA?

Do not worry, you can get rid of FUPA fats by doing some simple exercises.

  • Planks, especially forearm Planks.
  • Do some Bicycle crunches.
  • Raise your legs.
  • Body roll-ups.
  • Superman Exercises.
  • Some burpees can do the job.
  • The pelvic tilt.
  •  “The Hundred.”
  • Do Some cardio.
  • Go through your eating habits.
  • DO not take the stress.
  • Try CoolSculpting.

(Also Read: Best Shoulder Workout at Home | Shoulder Workout)

This isn’t any exercise, that can spot target FUPA. When you get more calories than the actual need, where will the extra calories go? Obviously, the extra will get tucked away for later. Let’s din into some strategies, which can help you lose the stubborn fat and tighten up your body, and get rid of the FUPA thing.

FUPA Melting Exercises You Must  Do

It is best if you can reduce overall body fat. In this process, you will get rid of FUPA as well. Exercising can accelerate the progress of your lower abs area and rapidly you can lose fats.

1. Forearm plank

This is a simple exercise but definitely will ignite your abs and I am sure you will feel it during the process. Besides melting your fats, it will strengthen your core as well. So, how to do it?

Just kneel on the floor and lower your upper body on your both forearms. Your fists should be closed. Now, lift your knees and you should be in level with the ground or floor. During this process tighten your abs and hold for at least 30 seconds. Repeat the exercise.

2. The Bicycle crunch

Not asking you to ride a bicycle. But if you do, that’s great. For this exercise, you won’t be riding it, but you might be doing some actions like you are riding a bicycle. So, let’s do it.

Bent your knees at 90 degrees while lying on your back. While in this position, press lower back into the floor. Now put your hands behind your head and try to lift your shoulders slightly off the floor. Move your legs back and forth with your alternate shoulders. Repeat on the other side, then continue with the other side.

3. Leg raise

It’s similar to flutter kicks but I must say, it’s going to change your body. It will strengthen your core with abs as well. So, what steps do you need to follow?

With your palms facing down, lie on your back with arms by your side. Close your legs together and point them towards the ceiling. Raise your legs and make a 90-degree angle with the floor. Now slowly lower down your both legs and repeat this exercise.

4. Body rollup

It’s a simple one but if you do it correctly, you will feel the burn. Let’s learn how to do it.

You just need to sit on the floor with your straight legs. Lift your arms straight and now slowly roll back, until you are lying flat. Now reverse the same movement and your arms should help straight. Repeat the process.

5. The Superman Exercise

Be a superman or woman, whatever you want. For that, you need to do this exercise.

what you need to do is lie with your face down and your arms stretched out. While raising your arms and legs, tighten your abs. Your limbs should be lifted. Now raise your lower arms and legs for at least 30 seconds and do not touch the ground. Now lower for the next seconds and repeat this process.

6. The Burpee

The best exercise for cardio and you should know that cardio burns calorie. So, how it goes?

So, burpees are really hard, Nobody really likes to do them, and there’s a lot that can go wrong in a burpee.

The right way to do a burpee is actually combining four different exercises. Like, combining a jump, a squat, a plank, and a push-up, all into one. Burpees are really effective if you do them correctly because they are a total body strengthening movement.

7. Bridge, aka pelvic tilt

If you have recently given birth, then this is the best exercise for you. What do you need to do then?

You need to lie on your back and your arms should be your side. Now, bend your knees. Lift your butt toward the ceiling by pressing into your feet. Now tilt your pelvis and you will feel your abs clenching. yes, the sweet spot. Lift your hips as high you can and hold for few seconds, and you will feel the pain. That’s how you will lose FUPA. After few seconds, slowly lower your back. Repeat the process.

To get rid of FUPA, here are some tips for lowering body fat.

If you really want to rid yourself of FUPA, so just working on lower abs isn’t enough, you need to work on all of your body fat.

Move it…

To lose your body fat you need to work in a slow and planned way because it will take time. Well, all the exercises we discussed earlier will not provide you the calorie deficit, as they are not cardio. So go with these exercises with some running, swimming, dancing, or even biking to get better with loss

Change your eating habits.

Setting up your diet meal while you are working out is very vital, so don’t forget to include as much nutrient-dense food as you can. Eat less food with more calories and jump into more vitamins, minerals, and macronutrients.

Moreover, you have to miss out on meals that can lead you to inflammation and bloat, it is not to go when you are trying to loosen up the FUPA.

Tip: It is a very important one, please drink a lot of water and avoid alcohol for sure if you don’t want to add fats to your belly

Find your inner peace.

Another important factor in promoting belly fat and FUPA is the word stress. Yeah, you get me right stress is not good for your body because it regulates cortisol, a hormone that holds to the fat of your body because of stress.

People who underwent an 8-week stress management program while trying to lose weight had lower BMI and weight than those who merely modified their diet and exercise habits, according to a small 2018 study.

Now don’t be stress after reading this, you have millions of stress reliever. Go and check out them, yoga sleeps and mediation can be a solution to your problem.

Is there any alternative non-surgical way to get rid of FUPA

Non-surgical and even fit for reducing FUPA, what a combo…

Cool sculpting

You can also call it cryo lipolysis, which’s the thing that kills the fat cells by freezing them. For Sure, this method can tighten up your belly fat thus reducing FUPA.

Methods of fat reduction

You all have heard about heat therapy and radiofrequency. Yep, the American Society of Plastic Surgeons confirms that these methods tend to melt and wipe out your fat cells.

The problem is that noninvasive fat removal can take a long time. You’ll have to make numerous appointments, and the results will be more subtle than if you went under the knife.

The point to cheer up is that these treatments will not bring you many side effects. Therefore, you can easily opt out of them and forget about the surgical ones.

Surgical methods for eliminating FUPA.

If you aren’t getting any results out of exercises and diet plans, so surgical treatments are also available, but wait there are lots to come like risks and aftereffects with these surgeries.

Public Lift

The scientific name for public lift is mentoplasty, this will simply cut the excessive tissues which include fat also. A pubic lift is pretty much the same procedure whether you have a penis or a vagina.

Ever Heard about Liposuction?

This one is easy to get by its name so in this method, a small incision in FUPA will suck out all the fat. Moreover, if you are those people who are conscious about their size and shape this one is a good option because of its very small targeted zone.

Tummy tuck

Abdominoplasty is a procedure that eliminates fat tissue as well as loose skin from your FUPA. The most prevalent reasons for tummy tucks are pregnancy or gastric bypass surgery.

The recovery period differs from person to person so better to consult with your surgeons.


This one is a common method, which only cuts out the sagging skin. Most people go under tummy tuck and panniculectomy simultaneously.

Points to take away…

We all are aware of the fact that reducing the fat of one specific part is difficult. However, if you work one whole-body fat and tighten lower abs then only FUPA will be a nightmare for this

This whole process of reducing will take a lot of time, so be patient this is a slow process. Even, after practicing exercise and diet you should call out your doctor for professional health.

2 thoughts on “How to Get Rid of FUPA Fat? What is FUPA?”

  1. Pingback: Pu-erh Tea & Why You Should Drink it? | Benefits | Risks - joltyourbuds

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