A Guide to Your FUPA: How to Get Rid of a Stubborn Stomach

Published August 9th, 2021 by Chris Riley
Fact Checked by
Jacqueline Hensler
Medically Reviewed:
Dr. Angel Rivera
Updated Date: May 17th, 2022

You're probably here because you heard the term FUPA and thought it was a typo or perhaps you heard Beyonce say it.

FUPA is an acronym that stands for fat upper pubic area, which can refer to any fat on the abdomen near your pubic bone.

FUPA is usually caused by hormonal changes due to pregnancy or menopause, but it can also be caused by weight gain or loss.

A FUPA often forms when you neglect your abdominal muscles for long periods of time.

The good news is there are many ways to get rid of a FUPA and we will highlight these methods and show you how to prevent it from coming back. 

What is a FUPA (fat upper pubic area)?

What does a FUPA really mean? In medical terminology, a FUPA is called the panniculus, which refers to the region of fatty tissue that can span the lower abdominal region.

This can happen when there is an imbalance between calories consumed and calories burned.

It's also possible that a FUPA is hereditary or due to age-related hormonal changes and can form on women after giving birth.

It appears that a FUPA is not tied to one specific gender or race–it affects all people, both men and women, alike.

A FUPA can be caused by a number of factors, such as aging, pregnancy, and obesity.

It can be an embarrassing issue to deal with, and it may take some time before you are comfortable talking about it with your doctor.

Having a FUPA is more common than you might think with one in four women carrying extra weight around the middle.

It’s not an isolated issue either, as men and women of all ages may be a little heavier around the waistline.

A FUPA can also form after rapid weight loss in which the fat layer is reduced but the excess skin hangs loose in the lower abdomen.

A FUPA has been mistaken for a tumor or a hernia so it is important to see your healthcare provider if you are uncertain about your condition.

Although a FUPA can make you feel insecure, it is usually not a life-threatening condition. 

What are the best exercises to get rid of a FUPA?

A FUPA can make you feel uncomfortable when you wear clothes, like skirts or bikinis but there are ways to manage and reduce the fat in your upper pubic area.

You can get rid of a FUPA with exercises that work your abs and hips as long as you are not eating more calories than you are burning.

The great news is that all of these can be done at home. So you don't have to pay a hefty price at the gym. 

It's important to eat a healthy diet low in sugar, fats, and processed foods while exercising regularly

Doing these things with your diet will help you maximize the benefits associated with consistently doing these exercises.

Let's take a look at the eight best exercises to help get your lower abdomen toned and fit.

Forearm plank

The forearm plank is one of the best exercises for a toned stomach because it works your abs and hips

  • Lay face down with both hands positioned under shoulders near chest level. Then lift yourself up onto all fours resting on your elbows with your forearms flat in front of you. 
  • Plant your toes onto the floor behind you to prepare to lift your body off the floor.
  • Now push your body away from the floor so that only your toes and forearms are touching it. 
  • Hold this pose as long as you can and repeat. 

Leg Raises

This is a seemingly easy-looking exercise that is more difficult in practice. It helps strengthen your core and abdominal muscles. 

  • Lie flat on your back on the floor with your arms and hands flat at your sides.
  • Lift your legs slowly from your hips while keeping them flat and held tightly together until they reach a 90-degree angle to the floor. You should feel your abdominal muscles flexing. 
  • Slowly lower your legs back to the floor.
  • Repeat until tired. 

Bicycle crunches

Bicycle crunches are a variation of the standard crunch that works your core just a bit more so they are great for strengthening, toning, and reducing fat from your upper abdominal area. 

  • Lie on your back and put your hands behind your head with your elbows pointed out.
  • Lift both of your legs up in the air and bend at the knee keeping your lower legs parallel to the floor.  
  • Take your left leg and reach it toward your right elbow while you simultaneously straighten your right leg. This will make it look like your legs are peddling an imaginary bike. 
  • Touch your right elbow to your left knee and then return to your starting position. 
  • Repeat the process with your left elbow and right knee.  
  • Repeat until tired. 


This easy exercise can become more difficult the slower you do them, as are the leg lifts and many abdominal exercises. 

  • Sit on the floor with your legs flat in front of you and your hands and arms parallel to the floor, leaning forward, arms outstretched, reaching for your toes.  
  • Slowly shift your weight backward until you are lying on the floor with your hands over your head. 
  • Lift yourself back into the original sitting position and repeat. 

Superman pose

This yoga move strengthens your back muscles and your core muscles too. 

  • Lie flat on your stomach on the floor, arms outstretched over your head. 
  • Lift your arms and feet simultaneously off the floor keeping your feet and hands pointed away from you and hold this pose for 20 to 30 seconds, or as long as desired. 
  • Bring your arms and legs back into the starting position, and repeat. 

Pelvic tilt

Another great exercise that focuses predominantly on your lower abdomen.

  • Lie on your back on the floor with your hands flat on the floor at your sides. 
  • Bend your knees so your feet are flat on the floor, shoulder-width apart, about a foot from your butt. 
  • Lift your hips and lower back off the floor and hold this pose for as long as you can, usually 30 seconds to a minute, but whatever is best for you.  
  • Repeat until tired. 

The hundred

This pilates move is known to also strengthen your core. 

  • Lie flat on your back with your hands flat at your sides. 
  • Lift your legs and bend at the knee so your lower legs are parallel to the floor. 
  • Tuck your chin to your chest and lift your arms up until they reach about the height of your knees and then bring them back down without touching the floor. 
  • Repeat this 100 times or as many times as you can.  

Scissor kicks

This exercise is a different twist on leg raises and bicycle crunches and also strengthens your core abdominal muscles. 

  • Lie flat on your back, arms flat at your sides, and legs on the floor. 
  • Tuck your chin to your chest which should raise your shoulder blades partially off the ground.  
  • Lift both legs about six inches off the ground. 
  • Take turns raising one leg to approximately 45 degrees from the ground and lower it back to six inches off the ground. 
  • Repeat with the other leg. 
  • Continue until tired. 

Are there other ways to reduce fat in my lower abdominal region?

Yes, there are a couple of other ways to reduce your FUPA that do not include exercise.

One way is to eat a healthy diet. There are more drastic measures that can be taken, some require surgery while others do not. Let's take a look at all options for both. 

Noninvasive methods 

These methods can be effective and tend to have far fewer side effects than surgery.   

  • CoolSculpting – Also called cryolipolysis, this method freezes and removes your fat cells without being invasive. The procedure was approved for use on the stomach by the FDA in 2012. 
  • Other methods are similar to CoolSculpting but use either light, heat, or radio waves to help remove fat. 


There are several different surgical options when it comes to removing the fat from your FUPA. 

  • Monplasty or pubic lift – This procedure removes the fatty tissue from your lower abdominal area. 
  • Liposuction – With small incisions, this method literally sucks away fat from your body.  
  • Abdominoplasty or tummy tuck – The procedure removes excess fat and loose skin from your stomach. It’s often used after other weight-loss surgeries or after pregnancy.  
  • Panniculectomy – Similar to the tummy tuck except it removes skin and fat from your lower abdominal region.

All of these methods have various pros and cons that should be discussed with your healthcare provider.

If you believe you are a candidate for any of these procedures, we encourage you to talk to your doctor. 

What is the best way to prevent fat from forming on my lower abdominal region?

The best way to prevent yourself from developing a FUPA is to maintain a healthy diet and exercise regularly.

The exercises listed above are focused on the pubic region specifically, but other exercises should be practiced to help stay in shape.

Cardio exercises in particular, such as running or biking, can help you shed those unwanted pounds from elsewhere on your body and help you maintain fat loss and a healthy weight.

When it comes to your diet, it is important that you are burning more calories than you are taking in daily.

Make sure to maintain a healthy diet to ensure that fat does not build up in this area. Staying away from cigarettes, excess alcohol, processed foods, and excess sugar is a good start and we recommend talking to your doctor or nutritionist to figure out what diet would work best for you.

These lifestyle changes should both help to reduce fat in your abdominal region and also prevent it from coming back.


A FUPA is fat that accumulates around the pubic area and can be caused by a variety of reasons.

A FUPA can be helped with surgery or noninvasive methods, with surgery having more immediate results but the noninvasive methods being safer with fewer side effects.

A FUPA can be prevented by maintaining a healthy diet and exercising regularly.

Please talk to your physician if you believe that any of these methods may work for you.


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