How To Get Rid Of Pubic Fat Easily – The Best Options For You

We tell you what's FUPA, how to burn it away and fit easily into your bottom wear.

By Charushila BiswasCharushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist  • 

FUPA or fat upper pubic area is common in men and women. Fat gain in the area right below your belly button and above the pelvis occurs due to various reasons. This is why many women grapple with figuring out how to get rid of FUPA.

Pregnancy and childbirth are common causes of FUPA in women. Board-certified plastic surgeon Dr. Jonathan Kaplan (MD, MPH) also points out that “FUPA is caused by weight gain and some patients are more genetically predisposed to developing a FUPA earlier in their weight gain.” Registered physical therapist and pelvic floor rehabilitation specialist Jenny Lee emphasizes, “There are many contributing factors to FUPA. Often in the case of women, such as genetic factors, diet, stress, age, etc.”

Irrespective of the causes, you can get rid of FUPA. Diet and exercise are very helpful but you can also opt for non-invasive and surgical procedures. Read on to learn about all the options you have to shed the upper pubic fat to your satisfaction. Scroll down!

protip_icon Quick Tip
Stress may cause FUPA as high levels of cortisol (the stress hormone) make the body incapable of letting go of stubborn fat.

What Is FUPA? What Causes It?

“FUPA is an area on the suprapubic area or lower abdomen of excess fat. Sometimes it forms a sort of pocket-like structure and is often an inciting factor for skin conditions and medical issues that stem with panniculus such as intertrigo and rashes and hanging skin,” says board-certified dermatologist Dr. Anna Chacon. “Causes of FUPA include lack of exercise and obesity,” she adds. Factors like age, pregnancy, rapid weight loss, and genetic predisposition may also lead to panniculus (the medical term for FUPA).

To get rid of this excess fat, you need to have an overall weight-loss strategy in place. Spot reduction is not possible. Target full-body weight loss along with lower belly exercises to shed fat and tighten the area with muscles. Here are 10 easy exercises you can do at home to get rid of FUPA.

10 Exercises To Reduce FUPA At Home

Before starting, do a 10-minute warm-up. After that, do the following exercises. These will take about 45 minutes. Wear appropriate shoes and clothes and use a mat.

1. Jumping Jacks


Image: YouTube

How To Do

  1.  Stand straight with feet shoulder-width apart, back straight, shoulder rolled out, chest up, and hands by your side. This is the starting position.
  2.  Now, jump and land softly on the floor with your feet more than shoulder-width apart.
  3.  Simultaneously, raise your hands laterally up above your head.
  4.  Now, jump again and come back to the starting position.
  5.  Do this fast 20 times to complete one set.
  6.  Do 3 sets of 20 reps each.

2. High Knees


Image: YouTube

How To Do

  1.  Stand with your feet hip-width apart, shoulders rolled out, chest up, and hands by your side.
  2.  Now, hop and lift your right leg off the floor. Bend your right knee and try to bring it to your chest level.
  3.  Place your right leg down and hop and lift your left leg. Try to bring the left knee to the chest level.
  4.  Do this fast 12 times to complete one set.
  5.  Do 3 sets of 12 reps each.

3. Leg In And Outs


Image: YouTube

How To Do

  1.  Sit on the mat with your knees slightly bent and heels on the floor.
  2.  Lean back a little and place your palms on the floor for support.
  3.  Lift your legs off the floor and engage your abs. This is the starting position.
  4.  Now, extend your legs. Simultaneously, bend your elbows and lean back further.
  5.  Next, bend your knees and bring them closer to the chest. Simultaneously, extend your elbows and bring your chest closer to the knees.
  6.  Repeat the same faster.
  7.  Do 3 sets of 12 reps each.

4. Reverse Crunches


Image: YouTube

How To Do

  1.  Lie down on a mat with your hands by your side.
  2.  Lift your legs off the floor, bend your knees, and bring them right above your pelvis. This is the starting position.
  3.  Now, bring your knees close to the chest.
  4.  Bring the legs back to the starting position without extending them.
  5.  Bring the knees close to the chest again.
  6.  Do 3 sets of 15 reps each.

5. Double Leg Drops


Image: YouTube

How To Do

  1.  Lie down on a mat.
  2.  Lift both your legs up at 90 degrees to the floor. Place your hands beneath your hips. This is the starting position.
  3.  Now, slowly lower your legs.
  4.  Pick them up right when they are about to touch the floor.
  5.  Drop your legs again.
  6.  Do 3 sets of 15 reps each.

6. Scissor Kicks


Image: YouTube

How To Do

  1.  Lie down on the floor. Lift both your legs up at 90 degrees to the floor. Keep your hands by your side.
  2.  Now, drop your right leg down and bring it back up.
  3.  As you bring the right leg back to the starting position, drop your left leg.
  4.  Do 3 sets of 12 reps each.

7. Bicycle Crunches


Image: YouTube

How To Do

  1.  Lie down on a mat with your knees bent and legs off the floor.
  2.  Place your thumbs behind your ears and support your head with the rest of the fingers. Next, lift your head off the floor. Look diagonally up. This is the starting position.
  3.  Now, crunch up and twist to your left. Bring your left knee closer to your chest and try to touch it with your right elbow.
  4.  Simultaneously, extend your right leg.
  5.  Bring your right leg back to the starting position and lower your upper body.
  6.  Now, extend your left leg, crunch up, and try to touch your right knee with your left elbow.
  7.  Do 3 sets of 15 reps each.

8. Superman


Image: YouTube

How To Do

  1.  Lie down on your belly on a mat, with your hands and legs extended, as shown in the picture.
  2.  Now, lift your hands and legs off the floor. Lift your head as well and look diagonally up.
  3.  Hold this position for 10 seconds.
  4.  Now, relax.
  5.  Do this 3 times.

9. Mountain Climbers


Image: YouTube

How To Do

  1.  Get into a plank position. Keep your elbows right below your shoulders with your core engaged.
  2.  Now, bend your right knee and bring it close to your chest.
  3.  Place your right foot back.
  4.  Now, bend your left knee and bring it close to your chest.
  5.  Place the left foot back.
  6.  Do this at a faster pace.
  7.  Do 3 sets of 20 reps each.

10. Plank Jacks


Image: Youtube

How To Do

  1.  Get into a high plank position.
  2.  Now, keeping your abs and glutes engaged, hop and place your legs wider than hip-width apart.
  3.  Hop and bring them back to the starting position.
  4.  Do 3 sets of 12 reps each.

These are the 10 exercises you can do at home every day. You must also do cardio at least 3 days a week. You may run, swim, play a sport, dance, or brisk walk. Exercise will take care of 20% of the effort required to get rid of FUPA. However, 80% of it will be determined by your diet. Scroll down to know what to eat and how to space your meals for maximum effect.

Best Diet To Get Rid Of FUPA Easily


What To Eat

Early Morning (6:00 a.m.)

370 ml warm water with the juice of half a lime + 1 tablespoon organic honey

Breakfast (7:00 a.m.)

Oatmeal with berries, 2 almonds, sunflower seeds, and pepita + 1 cup green tea


Avocado toast + 2 boiled eggs + 1 cup black coffee

Mid Morning (10:00 a.m.)

A bowl of fresh fruits

Lunch (12:30 p.m.)

Grilled fish + ½ cup herbed brown rice + 1 cup boiled vegetables

Snack (3:30 p.m.)

1 cup black coffee/green tea + ¼ cup kale chips/okra chips/unsalted popcorn or 1 digestive biscuit


½ cup sprout salad

Dinner (6:30 p.m.)

Chicken/tofu salad with leafy greens and olive oil, lime juice, and Dijon mustard dressing


1 cup lentil soup + ½ cup boiled veggies + ½ cup yogurt

Here is a list of foods you can consume to get rid of FUPA.

  •  Vegetables: Spinach, arugula, kale, chard, radish greens, carrot, broccoli, cauliflower, cabbage, Chinese cabbage, purple cabbage, bok choy, bell peppers, okra, eggplant, tomato, cucumber, artichoke, squash, gourd, etc.
  •  Fruits: Apple, peach, pear, plum, pomegranate, orange, tangerine, lime, lemon, grapefruit, berries, etc.
  •  Whole Grains: Barley, wheat, broken wheat, sorghum, brown rice, black rice, and red rice.
  •  Protein: Lentils, beans, mushrooms, eggs, skinless chicken, fatty fish, lean cuts of beef and pork, and ground turkey.
  •  Nuts And Seeds: Almonds, walnuts, pine nuts, macadamia, sunflower seeds, melon seeds, pumpkin seeds, chia seeds, and flax seeds.
  •  Fats And Oils: Olive oil, rice bran oil, avocado oil, peanut butter, flaxseed butter, almond butter, sunflower seed butter, and ghee.
  •  Beverages: Water, green tea, herbal tea, black coffee, freshly pressed vegetable and fruit juices, a glass of wine (not more than twice a week), and detox drinks.
  •  Herbs And Spices: Fenugreek seeds, cumin seeds, fennel seeds, black pepper, Himalayan pink salt, cinnamon, coriander, cardamom, ginger, garlic, etc.

While you are following the diet and exercise regimen, you can also opt for non-invasive procedures to get rid of your FUPA fast. Here are a few procedures you can educate yourself on before getting any of them done.

Non-Invasive Procedures To Get Rid Of FUPA Fast

  •  Cool Sculpting

Cool sculpting, also known as cryolipolysis, is a non-surgical technique for localized fat reduction (1). “It is used in managing FUPA, approved by the FDA. It involves the application of extremely low temperatures in the fat cells in your pelvic area, killing them. The body will then excrete the dead fat cells in urine after a couple of weeks”, informs Dr. Daniel Boyer (MD) You can lose up to 25% of fat per session. You will be able to notice the changes in 1-2 months.

  •  Laser Treatment

Laser therapy is a non-invasive body contouring technique that causes fat loss and helps achieve a sculpted body and waistline (2). A specific laser wavelength is used to break the fat cells down. This FDA-approved treatment takes about 25 minutes to complete. You will notice the results in 6 weeks.

  •  Ultrasound Fat Reduction

Ultra-focused sonic waves are applied to the target area to break down fat cells (3). It is FDA-cleared and requires no downtime. You may require 1-2 treatments within a space of weeks. The results are noticeable in 6 weeks.

  •  Red Light Therapy

Red light therapy is also an FDA-approved non-invasive fat removal procedure. It helps shrink the fat cells by releasing the contents of the fat cells (4). It requires about 30 minutes to complete the treatment. Around 3 sessions can help you get long-lasting results if you also take care of your diet and exercise regularly.

Now, you have another option of going under the knife. Below are a few surgical procedures you can take a look at.

Surgical Procedures To Get Rid Of FUPA

  •  Panniculectomy

Board-certified dermatologist Dr. Anna Chacon says, “there is a surgery called panniculectomy where the area can be removed. This sometimes is major surgery with a lot of downtime, minimum a week. It is a similar procedure to a tummy tuck.”

  •  Liposuction

“Traditionally, a “tummy tuck” or liposuction has been used to reduce the visible pouch over the pubic bone,” says the registered physical therapist, Jenny Lee. It is a surgical procedure where the fat cells are sucked out of the target area. Board-certified plastic surgeon Dr. Jonathan Kaplan (MD, MPH) informs, “Diet can help, but the person would have to lose a significant amount of weight to reduce the fat in the torso and the FUPA. That’s why surgical weight loss is usually necessary. But again, for those patients that are not obese enough to need surgical weight loss but have preferentially deposited fat in the FUPA during pregnancy or weight gain, liposuction/tummy tuck is a great option.”

protip_icon Fun Fact
In 2018, Beyonce made a statement embracing her FUPA, and since then, the perception around it has changed with more women accepting their bodies.


Talk to a plastic surgeon to figure out whether you need a surgical or non-invasive procedure to get rid of the excess pubic fat. Since FUPA is commonly seen in new mothers, here are a few tips from the experts for them.

Experts’ Advice For New Mothers

  •  “New mothers are encouraged to manage their weight properly during pregnancy by eating well and also doing appropriate exercise regularly,” advises Dr. Boyer.
  •  Dr. Anna Chacon also mentions the same. “Advice for new mothers includes trying to get into an exercise plan so that you may avoid this from happening as much as possible,” she says.
  •  Physical therapist Jenny Lee points out a very important aspect of motherhood. She suggests new mothers to “be kind and patient with their bodies. Your body has just given you a beautiful child, and the progress of childbirth is nothing short of a miracle. Your body will need to go through these changes to support you and the baby. It is a different body than you used to have. Yes, you can get back to doing everything that you did before, but it may just be in a new way. Be kind to yourself.”

Infographic: Best Exercises To Reduce FUPA

Unwanted weight gain can show up in the most unexpected places. FUPA can be stubborn but not unbeatable. All you need to do is devise a strategic workout plan that targets your lower body and abdominal muscles. Check out the infographic below to learn more about the exercises you can perform to get rid of FUPA right at home.

best exercises to reduce fupa (infographic)

Illustration: StyleCraze Design Team

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Download Infographic in PDF version

The Final Takeaway

You do not need to be ashamed of the fat upper pubic area. However, if it is a concern, be patient. Follow a balanced diet, exercise regularly, and if required, talk to a board-certified plastic surgeon to know the best procedure you can opt for. If you are a new mother, you must give your body the time it requires to recuperate.

Now that you know how to get rid of FUPA, get into action! In 6-10 weeks, you will see a visible difference.

Frequently Asked Questions

How to get rid of FUPA in 2 weeks?

Apart from the aforementioned tips, mindful eating, cardio workouts thrice a week, quitting smoking, and getting proper sleep and hydration can help you reduce FUPA fast.

Can running help get rid of FUPA?

Yes, doing cardio workouts like running, jogging, and swimming can help reduce FUPA.

Can walking help get rid of FUPA?

Yes, brisk walking every day along with a healthy diet and active lifestyle can help reduce FUPA.

Key Takeaways

  • Excess fat between your hips and above your pubic bone is called fat upper pubic area (FUPA).
  • Jumping jacks, high knees, leg in and outs, and reverse crunches help reduce FUPA.
  • Consume spinach, kale, barley, skinless fruit juices, and cinnamon to get rid of FUPA.
  • Non-invasive procedures like cool sculpting, laser treatment, and more can help eliminate FUPA.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Cryolipolysis for Fat Reduction and Body Contouring: Safety and Efficacy of Current Treatment Paradigms
  2. Efficacy of low-level laser therapy for body contouring and spot fat reduction
  3. Efficacy and Safety of High-Intensity Focused Ultrasound for Noninvasive Abdominal Subcutaneous Fat Reduction
  4. The Effect of Combination of Red Infrared and Blue Wavelengths of Low-Level Laser on Reduction of Abdominal Girth: A Before-After Case Series
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