Exercises and Tips to Flatten and Tone the ‘FUPA’

Exercises That Flatten And Tone The 'FUPA'
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Commonly referred to as the FUPA, an acronym for fat upper pubic area, the excess fat or skin below the abdomen and above the crotch is a real struggle for many women, especially those who have just given birth. And while this is certainly nothing to be ashamed of — FUPAs are actually quite common — a chubby pelvic area can cause insecurities.

When this extra fat is present, your clothes may not fit quite right or you may feel self-conscious in certain attire, such as swimsuits. The good news: there are exercises and procedures you can do to flatten and tone the area. Keeping reading for ways to get rid of FUPA and keep your stomach the way you want it.

How to Get Rid of FUPA with Exercise

1: High Plank

When you first start this exercise, you are going to find it quite challenging, as it engages the entire core area. Starting on all fours with your wrists under your shoulders and your knees under your hips, lift and straighten your legs one at a time, using your lower abdomen. While in this position, press away from the floor while pulling your belly towards your spine. Try to hold the pose for 30 to 60 seconds; over time it will become easier. For an extra challenge, pull your knee toward the opposite elbow, then repeat on the other side.

Also Read: 4 Simple Exercises to Stay Active While Watching Sports on TV

2: Leg Raises

If you are just starting out and have weak abs you will want to do this one leg at a time. You are going to lay flat on your back with your legs straight and your arms extended and lift both legs off the ground until you feel your butt lift off the floor. Slowly lower your legs back down while engaging your core, not letting your feet hit the ground. Repeat this motion.

3: Knee Tucks on a Stability Ball

Using a large stability ball, set yourself up a high plank position with your feet rested on the ball. Bend your knees, pulling the ball toward your chest, then slowly extend your legs back to the plank position and repeat. Make sure that while doing this exercise, you are drawing your belly in towards your spine to engage your core.

4: The Hundred

This is a classic Pilates exercise that really works wonders for the core. Start by laying flat on your back with your arms straight by your sides, then lift your chin to your chest until you feel your lower abs engage. Extend your legs to a 45-degree angle and pulse your arms up and down 100 times. Remember to keep breathing throughout the exercise.

5: Hip Lifts

Start by laying on your back with your legs extended and your arms by your side. Your head should be resting comfortably on the ground. Raise your legs so they are perpendicular to your torso with your knees aligned over your hips, then use your ab muscles to lift your bottom off the ground. Slowly lower your hips back to the floor, returning your legs to the starting position. (You are welcome to use your arms and hands for stability.) Repeat this as much as you can and try holding for 30 seconds.

6: Bicycle Crunches

While lying on your back, lift your shoulders and legs off the floor and have your legs bent at a ninety degree angle. Place your hands on the back of your head and then bring one knee to the opposing elbow, crunching to one side while extending the other leg. After, return to the starting position and repeat the action on the other side, continuing this process until the set is complete.

7: Rollups

Lie down with legs straight and arms extended above your head , and slowly lift your torso up keeping your abs engaged, chest open and back relaxed. Breathe out until you reach the top, and as you roll yourself down use your ab strength and feel each vertebra hit the ground. Once in the starting position, continue rolling up and down until the set is completed.

Check Out: 6 Most Effective Exercise Moves You Can Do At Home

8: Superman pose

Lie on the floor facedown and have both your arms and legs extended in a straight formation. Keeping your head in a neutral position in line with your torso, lift both your arms and legs upwards making sure to engage shoulder, back, and glute muscles. Try to lift up your belly button as well to engage the core. Hold this position for a few seconds before slowly lowering yourself back to the ground and repeat.

9: Jump Roping

All you need for this exercise is a sturdy pair of sneakers and a jump rope. Just spin the rope around continuously and jump over the incoming rope. You can increase difficulty with speed or more advanced rope-work, but even jut the basics will help your core.

10: Squats

Begin in a standing position with your feet a little wider than your hips. Next, drive your hips back while bending at the knees and ankles to end up in a sitting position. Make sure to press your knees slightly open, feet on the ground, chest up, and shoulders back. Ideally you would like to get your knees at a ninety degree angle, but do what feels comfortable at first. Finally, press your heels into the ground and straighten your legs back to standing upright, and repeat until your set is completed.

Lifestyle Changes

Credit: Anna Pelzer

When it comes to getting rid of a FUPA, exercise is important. But what will really make a difference is your diet. Cut back on processed foods that are high in sugar as they have been shown to contribute to belly fat. Be sure you are drinking plenty of water, too. If you try to just work out without changing your diet, then nothing major will change for your body. Eating healthy has so many benefits, and one of them is helping reduce your FUPA.

You can also look into stress relieving activities such as meditation, yoga, or speaking with a therapist as stress often causes fat to accumulate on our bodies. This is especially true with the FUPA area, so if there is something causing you excess stress, take a moment and figure out how to relieve some of that tension.

Noninvasive Procedures


During this FDA-approved process, fat cells are targeted underneath the skin, freezing them without affecting the skin above. These frozen cells eventually die off, leaving the body through it’s elimination process. Patients can see results as soon as 4 weeks, or more drastic ones after two months of treatment. The plus about this procedure is that results are long-term and the fat cells are gone for good.

Radiofrequency Lipolysis

Similar to coolsculpting, radiofrequency lipolysis uses energy waves to break apart and liquefy fat cells so it can be absorbed and removed by the body’s natural processes. Though this is only for smaller collections of fat, and excludes people that are obese or are wanting to target large areas of fat.

Check Out: 6 Nutritionist Tips for Wasting Less Food (and Saving More Money)

Invasive Procedures


Removes excess skin or fat in the mons area, which is right around the FUPA problem area for women.


Doctors use suction to remove fat from specific areas of the body, including stomach, hips, arms, buttocks, neck, or hips. They are contour while suctioning out the fat to make your figure look more appealing.

Abdominoplasty (tummy tuck)

Similar to the monsplasty, the tummy tuck removes excess skin or fat from the stomach area to improve the shape. The connective tissue is also often sutured in order to give a tightened appearance of the stomach.


This surgical procedure removes excess skin from the lower part of the stomach. It differs from the tummy tuck because it’s not cosmetic, rather it is used only to relieve symptoms of an overhanging amount of skin in the stomach area.


There are many ways to get ridden of that stubborn FUPA, whether it is working on your stress, working out, noninvasive or invasive procedures. Always try exercising and eating healthy first though, because it will benefit not only your FUPA but your whole body as you get into shape and gain more energy. The most important thing is to be proud of your body, no matter if you have a FUPA or not.

Hetti Misenti, a seasoned writer for FamilyProof.com, brings her unique perspective on family finances and lifestyle to our readership.... More about Hetti Misenti

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