Fat upper pubic area (FUPA), also known as “panniculus,” refers to the excess fat over the area right between your hips and above your pubic bone.

There are many different factors that contribute to fat in this area, such as rapid weight loss, aging, childbirth, and genetics, as well as abdominal surgery like cesarean delivery.

Losing FUPA may be more challenging than in any other parts of your body. Exercise alone might not help you do it, but combined with a proper diet, it may help you tone your midsection.

Upper pubic area exercises

An exercise routine that works the deep abdominal muscles, along with calorie deficit, may help reduce fat in the area. Here are a few of the many upper pubic area exercises you can try.

Forearm plank

Tightening your core without straining muscles that became weak in your inner abdomen, the forearm plank engages multiple muscle groups at once. It builds core, leg, arm, and back simultaneously.

Here’s how to do the forearm plank:

• Start with a push-up position with your forearms to the floor.
• Keep your body straight from head to heels so your weight is distributed evenly.
• Tighten your abs as you balance over your arms.
• Hold this pose as long as you can, and repeat the movement.

Leg raises

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

Here’s how to do it:

• Lie flat on your back with your legs straight and together and your hands tucked underneath your buttocks.
• Pulse your legs up together all the way up to the ceiling until your but comes off the floor.
• Lower your legs slowly back down to the floor and raise your legs back up.
• Repeat the movement.

Bicycle crunch

Bicycle crunch is a beginner-level, no-equipment ab exercise that can help restore strength to your deep core muscles without straining your back.

Here’s how to do it:

• Lie down on your back and slightly bend your legs, with your hands up to your head.
• Extend one leg straight out.
• Bend the other leg inward at a 45-degree angle and raise your upper body.
• Move your left elbow and right knee toward each other
• Repeat on the other side and switch legs

Rollups

The slower you do rollups, the more challenging and effective it will be.

Here’s how to do rollups:

• Sit up straight with your legs stretched out in front of you.
• Position your arms straight that they become parallel to your gaze.
• Slowly roll backward until you’re lying flat on the floor—one vertebra at a time.
• Move back into the sitting position as slowly as you can while keeping your arms up straight in front of you.
• Repeat the movement.

Adding a weighted bar or hand weights can make this move more challenging.

Lifestyle changes to get rid of lower abdominal fat

Besides those exercises, there are several lifestyle changes as well that can help you get rid of your lower abdominal fat.

Mindful eating

Keeping track of what you’re eating is very important; otherwise, you are likely to overestimate or underestimate food intake.

In order to lose weight, you need to burn more calories than you consume.

Aside from burning or reducing calories in your diet, you may also want to avoid inflammation-causing foods. This is because, even if you’re exercising regularly and losing weight, it can be hard for you to see positive results if you still eat foods that cause inflammation.

Limiting or avoiding foods that contain large amounts of white sugar, processed grains, dairy milk, and preservatives is a great idea.

Drinking plenty of water to stay hydrated is also ideal.

Cardio routine

Exercise can help you create a calorie deficit, which can lead to weight loss.

However, most exercises targeting the upper pubic area do not make a huge difference when it comes to burning calories. You might have to make additional adjustments to your exercise routine for that matter.

Adding cardio activities like walking, jogging, biking, and swimming three times a week can help you lose fat quickly.

Yoga or meditation

Studies suggest that stress may cause some people to have excess fat in the belly area.

The stress hormone cortisol can contribute fat in the upper pubic region.

Avoiding stress is difficult, but you can manage it by practicing yoga or meditation for a few minutes each day. This can bring down your stress levels.

Noninvasive procedures

If you want to treat a specific area directly, there are several nonsurgical procedures available.

Coolsculpting

A method of freezing and removing fat cells, coolsculpting aims to tighten and tone areas that are hard to target; it is far less invasive than surgery.

Surgical procedures

Surgical treatments are also available if you are not satisfied with the results of lifestyle changes, diet, and exercise.

Nonsurgical fat reduction

Nonsurgical methods shrink and melt fat cells using radio frequencies and heat therapy devices.

Although they require multiple appointments, these treatments are less invasive and pose fewer risks and side effects. Results are not as noticeable as surgical methods as well.

Monsplasty

Sometimes called a “pubic lift,” monsplasty is a surgery on the fatty upper portion of the genital area called pubic mound. It removes excess tissue from the area of both men and women.

Liposuction

A form of cosmetic surgery, liposuction works best for those who are close to reaching their weight goals but are unhappy with the layer of fat in their midsection.

This treatment removes fat from your body using small incisions and suction devices.

Panniculectomy

A surgical treatment removing excess skin from the lower abdomen, panniculectomy is perfect for individuals who wish to eliminate sagging skin that may stem from significant weight loss.

Abdominoplasty (tummy tuck)

A procedure commonly performed after childbirth or a gastric bypass procedure, abdominoplasty removes not only excess fat but also loose skin from your stomach area.

Conclusion

Losing fat in a specific area of your body can be an uphill battle. But with exercise, diet, and lifestyle changes, along with patience, you can possibly tone your upper pubic area.

You may not see the results as quickly as you’d like. If you’re exercising regularly and eating a healthy diet but still unhappy with the progress, visiting your doctor is a great idea.