How To Lose Pubic Fat: Effective Exercises To Get Rid Of Fat In The Upper Pubic Area In 2024

Sarah Ryan, BSc Nutritional Medicine
Sevginur Akdas, RD
Tried everything and still cannot shift that stubborn pubic fat? We have some tips and tricks for how to lose pubic fat effectively in 2024.
how to lose pubic fat
Reducing fat in the pubic area requires weight reduction overall. Photo: sutadism/Shutterstock

The term FUPA, meaning fat upper pubic area, describes the accumulation of excess body fat in the lower abdominal region, particularly over the pubis and genitals. This occurrence, known as panniculus, can be a concern for both males and females alike. This article aims to provide the best exercises for how to lose pubic fat, its causes, and potential dietary interventions and cosmetic solutions.

The size of the FUPA, also known as the mons pubis, can vary significantly due to genetic factors and fluctuate with weight loss or gain. Even individuals who fall within normal weight ranges or are underweight might have a pronounced FUPA due to their genetic predisposition. However, obesity often results in a larger mons pubis, which makes weight management the primary form of treatment and prevention.

How To Get Rid Of Pubic Fat

  • Spot reduction of fat is impossible without cosmetic intervention.
  • Fat is reduced throughout the body with exercise and diet.
  • Specific exercises can strengthen core muscles and diminish the appearance of fat. Those exercises are:
    • Planks.
    • Crunches.
    • Pilates.
    • Leg Liftsthe floor.
    • Bicycle Crunches.
    • Mountain Climbers.
    • Russian Twists.

Best Exercises To Reduce Excess Fat In The Pubic Area

how to lose pubic fat
Abdominal exercises may help diminish the appearance of a FUPA. Photo: Svitlana Hulko/Shutterstock

Spot reduction, the notion of losing fat in a specific body area, such as arm fat or hip fat, is impossible without cosmetic intervention. No exercise or diet can singularly target fat loss in one place. Rather, as body fat is reduced, it reduces proportionally throughout the body. That said, specific pubic fat exercises can strengthen abdominal muscles,[1] which may diminish the appearance of a FUPA.


Assume a push-up position, but rest your weight on your hands instead of resting it on your forearms. Position yourself in a straight line from shoulders to ankles core by pulling your belly button towards your spine. Maintain this posture for a duration of 30 seconds to one minute or even more if you can.


Start by lying down on your back. Plant your feet firmly on the floor, ensuring they are hip-width apart. Then, bend your knees and cross your arms over your chest. Engage your abdominal muscles and take a deep breath in. As you exhale, gently raise your upper body while keeping your head and neck relaxed. Take another deep breath as you lower yourself back to the starting position.

Pilates Exercises

Pilates workouts are excellent for building core strength and toning muscles. A couple of exercises that focus on the abdominals are the hundred exercise and the scissor exercise.

The hundred exercises involve lying on your back with legs in a tabletop position, head and shoulders curled up, and arms extended alongside. Coordinate your breathing as you pump your arms up and down: inhale and exhale for five counts. Continue until you reach 100.

Perform the scissor exercise by lying on your back and raising both legs straight to the ceiling. Curl your head and shoulders off the mat. Alternate extending one leg out while pulling the other towards your body, switching legs with each repetition.

Leg Lifts

Start by lying on your back, on the floor, or on a mat. Position your hands by your sides or under your glutes for support. With your legs straight, raise them towards the ceiling, lifting your butt off the floor. Gently lower your legs until they are slightly above the floor. Pause briefly. Raise your legs once again and repeat the movement.

Bicycle Crunches

Start by lying flat on the floor with your lower back firmly pressed against the ground. Place your hands behind your head. Pull your knees towards your chest while lifting your shoulders off the ground. Next, straighten your right leg out as you twist your upper body to the left, aiming to bring your right elbow towards your left knee. Alternate the movement by switching sides, bringing your left elbow towards your right knee. Keep the motion going as if you were pedaling.

Mountain Climbers

Assume a plank position with your hands at shoulder-width distance. Begin by pulling your right knee toward your chest, maximizing the range of motion. Alternate by extending the right knee out while bringing the left knee towards your chest. Maintain proper hip position and perform rapid in-and-out knee movements, pushing yourself to your limits.

Russian Twists

Start by balancing on your sit bones as you raise your feet off the ground, ensuring your knees remain bent. Lean back slightly, maintaining a straight spine. Bring your hands together in front of your chest and rotate your upper body to the right, then to the left, completing a single repetition. You can hold weights, like dumbells or kettlebells, to make this movement more advanced.

What Causes Pubic Fat?

Excess fatty tissue in the upper pubic area can stem from various factors such as childbirth, aging, rapid weight loss, genetics, and even following an abdominal surgery like a cesarean delivery. For numerous individuals, fat in this region is a normal characteristic of their body shape, as it tends to be a common storage site for surplus fat, particularly in women.[2]

A FUPA can expand due to various factors, such as gaining weight and experiencing alterations in body fat distribution.

A rarer cause is panniculus morbidus, which is swelling of the stomach skin.[3] This condition may happen to people who are obese, and it’s likely to become more common[3] as obesity rates rise. Panniculus morbidus is usually caused by lymphatic system blockages, leading to skin and tissue underneath growing more prominent than usual.

Other Methods To Lose Fat In The Upper Pubic Area

how to lose pubic fat
Changing your diet may help to reduce calories. Photo: Maren Winter/Shutterstock

Abdominal exercises alone are insufficient to lose weight in the upper pubic area. Weight loss cannot be spot-targeted unless surgical, so losing weight overall is the aim of the game.

Change Your Eating Habits

By altering your diet, you can reduce calories, which may reduce overall weight. When you lose weight, you should experience a decrease in the size of all fat deposits on the body since you can’t specifically target where weight loss occurs.

Evidence-based dietary modifications suggest increasing fiber intake[4] can help to decrease appetite while reducing refined carbohydrates and processed foods. Your first target should be establishing healthy eating habits because it is a natural and physiological way to lose weight without any concerns. Before starting any fat-burning supplement, consult your doctor and registered dietitian.

Get Moving

Adding more cardio exercises to your routine can speed up your weight loss journey. Combining cardio with resistance and strength training[5] and calorie deficit is the most efficient way to shed pounds and reduce pubic fat.

Ditch The Drink

While moderate drinking is okay, heavy consumption can lead to weight gain and bloating.[6] Alcohol can cause dehydration and water retention.[7] It can also affect your appetite and reduce leptin[6] levels, a hormone that controls satiety. Alcohol is also linked to inflammation,[8] which can appear as weight gain and fat accumulation.

Balance Your Hormones

While no specific research directly links hormone balancing to reducing FUPA, several studies suggest that hormones play a significant role in weight distribution[9] and fat accumulation. A hormonal imbalance might lead to weight gain or make it harder for someone to lose weight.

Estrogen and progesterone, for example, have been found to contribute to fat burn. The reduction in estrogen levels can alter the way your body distributes fat,[10] leading to increased accumulation in the belly rather than the hips and thighs.  

Polycystic ovary syndrome[11] is a common reason for these hormonal imbalances in women. If you suspect any hormonal imbalances, consult your doctor for replacement therapies.

Also, stress hormones like cortisol[12] are an important stimulator for fat accumulation in the abdominal area.

Manage Your Stress Levels

Stress may play a prominent role in developing and holding onto belly fat.[13] Studies show that people who have high cortisol levels for a long time often have more belly fat. However, not everyone who is overweight has high cortisol levels. It seems that how sensitive a person is to cortisol can make them more susceptible to the physical effects of stress.

You could try meditation, yoga, journaling, or therapy to reduce stress in your daily life. Exercising and eating a balanced diet can also be beneficial for reducing your cortisol[14] levels.

Cosmetic Procedures

Cosmetic interventions are the only option to target specific areas for fat loss, including the pubic area. Several methods claim to be able to spot-reduce a FUPA:

  • Laser Therapy: This treatment is used mainly for neck and chin fat. The laser breaks down excess fat cells through a process known as lipolysis,[15] which are then expelled by your body.
  • Liposuction: Liposuction is a surgical option that can effectively remove excess fat in any area of the body. The process involves making a small cut and using suction to extract the fat.
  • Cryoliposis: Cryoliposis is a non-surgical alternative to liposuction that uses cold temperatures to freeze and destroy fat cells. Results take several weeks. 
  • A panniculectomy is a surgical method to reshape the upper pubic area by removing excess skin and subcutaneous fat in a single piece. This operation is typically conducted on individuals with a sizable, drooping abdominal panniculus and may be accompanied by a tummy tuck.

Do note that any surgical or cosmetic intervention has risks and side effects, which your doctor should thoroughly explain. 


Pubic fat, or FUPA, refers to the buildup of fat located just above the pubic bone. The most effective approach when it comes to getting rid of FUPA involves focusing on overall fat loss through a nutritious diet and increasing both cardiovascular and strength exercises to create a calorie deficit and increase muscle mass. While targeting fat loss in specific areas is not feasible, particular exercises can help strengthen and tone the lower abdominal region. Various surgical and nonsurgical fat reduction procedures are available for individuals seeking to lower the fat, specifically in the upper pubic area. 

Please consult your doctor before applying a specific treatment.

Frequently Asked Questions

What does FUPA look like?

A FUPA looks like a small amount of fat or skin that builds up above the pubic area. It appears as a bulge and can be especially noticeable in tight clothing.

Will I lose pubic fat if I lose weight?

Yes, you should lose pubic fat if you lose weight overall.

How to lose fat around private areas for males?

To lose fat around the private area for males, you should focus on a healthy diet and regular exercise. This will help reduce overall body fat, including in the pubic region.

What exercises are best to eliminate pubic fat?

Cardio exercises such as running, swimming, and cycling are great for eliminating fat around the pubic area. Strength training can also help tone underlying muscles and boost your metabolism.


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