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How to Get Rid of FUPA (Upper Pubic Fat) the Healthy Way

Excess fat over the area right between your hips and above your pubic bone is sometimes known by the slang term “FUPA” (fat upper pubic area). It’s also called a “panniculus.”

Childbirth, aging, rapid weight loss, and genetics can all contribute to fat in this area. Fat can also accumulate here after an abdominal surgery, like cesarean delivery.

For many people, having a layer of fat over their upper pubic area is a natural part of their body shape. It may just be the place where excess fat tends to show up.

Losing fat in the upper pubic area may be more challenging than in other parts of your body. You can’t “spot-treat” any single area of fat with exercise, but diet and exercise together can help you tone your midsection.

Combined with a calorie deficit, a consistent exercise routine that works the deep abdominal muscles may help reduce fat in this area.

Forearm plank

The forearm plank tightens your core without straining muscles that’ve become weak in your inner abdomen.

Follow these steps:

  • Start in a kneeling position. Bring your forearms to the floor, with your fists closed.
  • Lift your body off the floor so your weight is distributed evenly. Your toes should be pointed, and your body will be perpendicular to the floor. Make sure your abs are tight as you balance over your arms.
  • Hold this pose for 30 seconds or longer, if you can. Return to the starting position, and then repeat the movement.
  • Bicycle crunches

    Bicycle crunches can restore strength to your deep core muscles without straining your back.

    Follow these steps:

  • Start with your back flat against the floor and your legs slightly bent. Bring your hands up to your head, and lift your shoulders slightly off the ground.
  • Extend one leg straight out, and bend the other leg inward at a 45-degree angle. With your opposite arm, turn your body so your elbow meets your leg, nearly touching.
  • Repeat on the other side, switching legs as you repeat the movement.
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    Leg raises

    Leg raises can tighten your inner abdominal muscles and build core strength.

    Follow these steps:

  • Start by lying flat on your back with your hands tucked underneath your buttocks. Your legs should be drawn together with your toes pointing toward the ceiling.
  • Bring your legs up together all the way so they’re at a right angle with the floor. Your feet should remain tensed and flat.
  • Pulse your legs up toward the ceiling once with your abs to make this movement more challenging.
  • Slowly bring your feet back down to the floor. Repeat the movement.
  • Rollups

    This move may sound simple, but the slower you do it, the more effective and challenging it’ll be.

    Follow these steps:

  • Start by sitting up straight with your legs stretched out in front of you. Hold your arms out straight so they’re parallel to your gaze.
  • Slowly roll backward, one vertebra at a time, until you’re lying flat on the floor.
  • Keeping your arms up straight in front of you, move back into the sitting position, as slowly as you can. Repeat the movement.
  • To make this move more challenging, add hand weights or a weighted bar.
  • Superman pose

    The superman pose tightens your lower back and your deep ab muscles, and you can do it while lying down.

    Follow these steps:

  • Start by lying on your stomach with your feet stretched out straight behind you and your arms stretched out in front of you.
  • Slowly raise your arms and your feet by tightening your core. Hold your legs and your arms up, and point your toes and your fingers outward.
  • Toggle your arms back and forth in front of you and your legs behind you, moving up and down. Hold the pose for 30 seconds, then bring your legs and arms down. Repeat the movement.
  • Burpees

    Burpees will increase your heart rate for a calorie-burning cardio boost.

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    Follow these steps:

  • Start in a standing position with your feet shoulder-width apart.
  • Bend down carefully into a squatting position.
  • Place your hands on the floor in front of you, and quickly kick your legs out behind you so you’re in a plank position.
  • Sink down to the floor as if you were doing a pushup. Then push back up into a plank.
  • Bring your legs back to your hands, and jump back up into a standing position. Repeat the movement for as many repetitions as you like.
  • Pelvic tilt

    Also called a “bridge,” this exercise works for recovery after a cesarean or vaginal delivery, as it engages your abs without putting pressure on them.

    Follow these steps:

  • Lie down with your back on the floor. Bring your arms to rest behind your head, by your ears. Bend your legs with your toes facing forward on the ground.
  • Pressing into your toes and feet, slowly lift your belly button up toward the ceiling. Tilt your pelvis up so you can feel tension in your abdomen.
  • Lift your pelvis as far up as you can go and hold the position. Slowly bring your pelvis back down until your back is flat on the floor again. Repeat the movement.
  • The Hundred

    The Hundred is a classic Pilates move that can help you strengthen your deep core muscles.

    Follow these steps:

  • Start by lying flat on your back. A yoga mat helps if you have one handy.
  • Lift your chin to your chest, and feel your lower abs engage. Put your arms straight at your sides, locking your elbows.
  • Breathe in deeply, and raise your legs to a 90-degree angle. Move your arms up and down while you hold your legs in this position, breathing in and out for a count of 100.
  • Repeat the movement if you’d like.
  • Besides these specific exercises, lifestyle changes may also help you reduce upper pubic fat.

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