Exercises, Diet and Medical Procedure to Get Rid of Fat in Upper Pubic Area

Fat in the upper pubic area or FUPA is the fat around the lower belly and losing is very difficult. Scientifically FUPA is known as panniculus, which is the growth of dense fatty tissue in the lower abdomen that may hang over the pubis and genitals.⁽¹⁾

Losing fat in just one part of the body is not possible. A person can reduce fat fairly proportionally from all the areas of the body.⁽²⁾

There are certain exercises that can help in reducing body fat. If someone wants to reduce fat specifically from a particular area of the body, surgical and non-surgical procedures can be adopted.

Normally there is a moderate amount of fat present in the upper pubic area. During puberty fat in this area develop as a natural part of body growth. Females are known to have a higher percentage of body fat as compared to males with a greater proportion around the hip area.⁽⁵⁾

There are several factors that can lead to fat in the upper pubic area including weight gain and body fat distribution changes.

Exercises targeting the lower abdominal muscles can be helpful in working and strengthening the deeper core muscles.

1. High Plank

   High plank position is initially challenging, but as a person practices it every day, they can hold the position longer.

   A person can start by standing on all four in the tabletop position with the wrist directly under the shoulders and knees under the hip. Actively press away from the floor, while holding the posture and draw the shoulders away from the ears and down the back. Pull the belly towards the spine, adding a slight pelvic tilt to the core. A person can try holding the position for 30 seconds.

2. Leg Raise

   Someone starting exercises can start with this move. They can start with one leg at a time.

   A person can start by lying down on the floor with arms extended by the sides. Lift the legs up over the hips and feet pointing towards the ceiling. Draw the navel inward towards the spine and press lower back down on the floor. Now slowly bring down both legs back to the floor. Again, lift the legs up toward the ceiling.

3. Knee Tucks

   Knee tucks may require an exercise ball.

   Start with setting up in a high plank area with the top of the feet on the exercise ball. Bend and pull the knee towards the chest by pulling the ball across the floor. The focus should be on drawing the belly towards the spine. Slowly extend the leg back to the plank position. Repeat this 10 times.

4. The Hundred

   The hundred is a typical Pilates exercise. It can be done by starting with lying on the back. Go ahead with lifting the chin to the chest feeling the lower abs. Arms can be put straight on the sides, locking the elbows. Raise the legs to 45 degrees angle and move the arms up and down with holding the legs out. Keep breathing in and out. Try and move the arms up and down a total of 100 times.

5. Pike Rollouts

   Pike rollouts need an exercise ball to perform it. A person needs to come to a high plank with the top of the feet on an exercise ball. Lift the hips towards the ceiling and pull the lower belly in. slowly come down to the plank position. Do 10 repetitions.

6. Hip Lifts

   Performing this exercise would be more comfortable on the exercise mat. A person can start by lying on the back with legs extended and pressed together. Bring the feet up over the hip pointing towards the ceiling. Lift the hips and butts I inch off the ground, using only abs. Press the arms and hands for stability if needed. It can be repeated as many times as possible.

Even if someone is starting exercising, eating a healthy and balanced diet is needed. There are a few significant changes that can be made in the diet.

A person needs to cut down to 500-1000 calories per day. This may be helpful in losing 1-2 pounds a week.⁽³⁾

Eating a healthy diet including nuts, lean proteins, and fruits and vegetables, and avoiding processed foods can make it easier to create calorie deficit.

There are noninvasive and surgical options that can be helpful in removing fat from specific areas of the body.

These are the medical procedures that do not require any surgery, anesthesia, or recovery time.

Cool sculpting is one such procedure, which is approved by the Food and Drug Administration.⁽⁴⁾ In it, ultracold temperatures are used to freeze fat cells through the skin. This destroys the cells that the body removes through urine. It can be a good option for those looking to tighten and tone small fat pockets.

Surgical procedures give quicker results in specific areas of the body.

Surgical options to reduce fat in the upper pubic area include:

• Monsplasty: This procedure is done to remove fat from the pubic mound.
• Liposuction: It is a common cosmetic surgery that removes excess fat from under the skin.
• Abdominoplasty: This procedure also known as tummy tuck helps in removing excess fat and skin and in restoring weakened muscles.

Fat in the upper pubic region or FUPA is the presence of fat in the area right above the pubic bone. The best way to reduce is by focusing on losing fat around the belly. If someone is not able to get rid of this fat with exercise alone, they can opt for noninvasive and surgical procedures as well.