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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 you can do to flatten and tone the area. Below you find five ways to get rid of FUPA — no dreaded crunches necessary.

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How to Get Rid of FUPA with Exercise

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 directly underneath your shoulders and your knees underneath 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 you will find you can hold the position for a while. For an extra challenge, pull your knee toward the opposite elbow, then repeat on the other side.

Also Read: Why You Can’t Out-Exercise a Poor Diet

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 Laying flat on your back with your legs straight and your arms extended at your sides, lift both legs off the ground until you start to 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. If you are just starting out, you may want to do this one leg at a time.

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.

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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.

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.

Other Ways to Get Rid of FUPA

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. Cosmetic surgery, including liposuction and tummy tuck, as well as non-invasive fat freezing treatments are more extreme options for those who are really concerned about the area.

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