No one wants to carry that excess fat in their pubic area. This extra fat, also called FUPA (fatty upper pubic area), is around the groin and lower abdomen region and can cause discomfort, especially when wearing tight clothing or sitting down.
Fortunately, there are several ways to get rid of unwanted pubic fat. However, this change must start from within, and you need to be ready to commit to the effort necessary to address this issue, as a quick fix isn't going to cut it. Getting rid of pubic fat would involve reducing overall body fat, as spot reduction is only a thing of the myths.
In this blog, we’ll explore the causes of this excess fat and provide effective strategies on how to lose pubic fat.
Table of Contents
- What Is Pubic Fat & What Causes It to Accumulate?
- How To Reduce Pubic Fat & Slim Down Your Groin Area?
- 8 Strength Exercises To Reduce Pubic Fat
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is Pubic Fat & What Causes It to Accumulate?
Pubic fat, also called mons pubis or FUPA (fat upper pubic area), is the accumulation of adipose tissue (body fat) in the pubic area.
Pubic fat generally shows up in overweight or obese individuals when a person's body fat is high enough to accumulate in the groin area. While it’s a normal part of the body, excessive accumulation of pubic fat can bring people not only discomfort but also a lack of confidence as it also affects their appearance.
Here are the main causes of pubic fat accumulation:
1. Weight Gain
The most common cause of FUPA is weight gain. With weight gain comes fat gain (usually), and this fat accumulates in different areas of the body, and the pubic area is no exception. When the body stores excess fat, this area can become more noticeable.
2. Hormonal Changes
Hormonal imbalance, especially in women, can lead to excess fat storage around the lower abdomen and hair. This may occur as a result of pregnancy, menopause or conditions such as polycystic ovaries syndrome (PCOS), which can cause fat to accumulate in the lower abdomen area.
3. Pregnancy & Postpartum
During pregnancy, many women experience weight gain, especially around the midsection, including the upper pubic area. After delivery, hormonal changes and overstretched skin can increase the prominence of fat accumulation in this area.
4. Ageing
As we age, our metabolism slows down, and the distribution of fats can change, which may lead to increased fat storage in the lower abdomen and pubic area. In addition, as you age, the skin tends to lose its elasticity, which leads to a sagging or bulging area, changing the appearance of your pubic area.
5. Genetics
Though weight gain remains the most common core cause of pubic fat, sometimes genetics could also be responsible as they play a key role in determining where your body stores fat. Some individuals who are more prone to storing fat around the lower abdomen and pubic area because of genetics may have excess pubic fat despite having an ideal body fat percentage, making it difficult to get rid of without targeted effort.
Also Read: 10 Best Fat-Burning Exercises To Torch Calories Fast And Tone Your Full Body!
How To Reduce Pubic Fat & Slim Down Your Groin Area?
To get rid of pubic fat or FUPA, the best approach is to reduce overall body fat. Since spot reduction is not actually possible, you won’t be able to lose this fat without reducing overall body fat.
The amount of fat reduction needed to target the pubic area varies from person to person—some people notice a reduction in FUPA after losing just a little weight, while others may not see changes until they lose a significant amount. Here’s a plan to help with this process:
1. Eat Healthy & Start A Calorie Deficit
To lose fat from your body, you need to start eating healthy. Avoid unhealthy foods such as sugary cereals, chips, cheese puffs, and processed snacks and focus on nutritious options like vegetables, fruits, beans, whole grains, and low-fat dairy products.
Additionally, you must also manage your calories by calculating your calorie intake for weight loss. Aim to burn around 500-750 calories more than the calories you consume daily. Check out these health and fitness tips for weight loss to learn more.
2. Incorporate Cardio Exercise
Choose cardio activities that keep you active and help burn calories. These include running, cycling, elliptical training, rowing, etc. Aim for 1-1.5 hours of cardio activity for 3 days a week or 30-60 minutes for 6 days a week to efficiently lose fat.
3. Strength Training
While cardio will help you burn fat, you must also add strength training to build muscle, which can increase metabolism and fat-burning capacity. It also tones the muscles around the groin, helping to slim down the area. Focus on full-body workouts, including squats, lunges, and leg raises, to target the lower body. Let’s look at some strength training exercises for your pubic area in the following section.
Also Read: 16 Fat-Burning Foods To Lose Weight & Get That Lean Figure!
8 Strength Exercises To Reduce Pubic Fat
Following are the exercises to remove pubic fat:
| 1. Squats | Squats strengthen the thighs, glutes, and core, helping to tone the lower body and burn fat around the groin area. You can try different variations of squats for a better workout! |
| 2. Lunges | Lunges target your quads, hamstrings, glutes, and pelvic region, promoting fat loss and improving muscle tone in the pubic area. Try walking lunges and side lunges! |
| 3. Deadlifts | They engage the core, lower back, and legs, aiding in fat loss and toning the groin and thigh muscles. Make sure to perfect the deadlift form before adding weights. |
| 4. Planks | Doing planks will strengthen your core and pelvic floor, improving tone and reducing fat in the abdominal and pubic regions. |
| 5. Step-ups | Step-ups target the thighs and glutes, promoting fat burning and muscle toning in the lower body. |
| 6. Romanian Deadlifts | These engage the hamstrings, glutes, and lower back, helping to shed fat while strengthening the lower body. |
| 7. Bulgarian Split Squats | Isolates the thighs and glutes, helping to tone the lower body and reduce fat in the groin area. |
| 8. Kettlebell Swings | A full-body exercise that burns fat while strengthening the core, glutes, and thighs. |
Also Read: Meet A Healthier And Fitter Version Of You With The Most Effective Body Fat Loss Workout Plan
Dietitian’s Recommendation
A balanced diet, a calorie deficit and regular exercise (cardio plus strength training) are all essential if you want to reduce the fat accumulation in your pubic area. I recommend focusing on eating a good amount of lean proteins and fibre in each meal — not only would it help you build muscle and burn fat, but also keep you fuller for longer, which would help you avoid overeating and indulging in snacks.
Dt. Lavina Chauhan
The Final Say
Trying to reduce fat in a particular area of your body is not possible, which is why you have to focus on reducing overall body fat to lose that pubic fat. With patience, exercise and lifestyle changes, your FUPA can be improved, along with your overall health (if your pubic fat is due to excess body fat).
FAQs
1. How can I slim down my pubic area?
To slim down your pubic area, focus on overall fat loss through a calorie deficit, a balanced diet, regular exercise, and strength training.
2. Why is my pubic area getting fat?
Your pubic area may be gaining fat due to overall weight gain, hormonal changes, or genetics, leading to fat accumulation in that region.
3. How to hide fat pubic area?
To hide a fat pubic area, opt for high-waisted clothing, loose-fitting outfits, or shapewear to create a smoother, more streamlined appearance.
References
- https://www.cadoganclinic.com/ask-the-expert/body-and-breast/get-rid-of-fupa-fat
- https://m.netmeds.com/health-library/post/how-to-get-rid-of-upper-pubic-fat-know-the-causes-and-effective-remedies-to-tone-down-fupa?srsltid=AfmBOoqLe0ZU5I20yX4evdsW-oPc8vvfpZrOgrlamCtQjwQY0rEN5oC6
- https://www.emeraldlaser.com/5-science-backed-methods-to-get-rid-of-pubic-fat/
- https://moorgateandrology.co.uk/blog/penis-enlargement/pubic-lift-surgery/how-to-lose-weight-around-the-pubic-area/
- https://www.clnq.com/blog/causes-and-solutions-for-fupa-fat-upper-pubic-area/
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
