How to get rid of FUPA? Exercises, Dietary Changes And Surgical Options

Struggling with how to get rid of FUPA (fat upper pubic area) can feel overwhelming, but you're not alone. Whether it's due to weight gain, pregnancy, or genetics, this stubborn area of fat often requires a targeted approach. In this guide, we’ll explore effective strategies—from diet and exercise to lifestyle changes—that can help you regain confidence and feel your best. Let’s dive in!

How to get Rid of FUPA? Effective Strategies

The safest and the most common solution to getting rid of FUPA is exercise and dietary change. According to experts, spot reduction fat in one particular area is not possible, but exercises along with a healthy diet will help you shed overall weight, which includes belly fat.

Exercises To get rid of FUPA 

Exercise is considered an effective way to get rid of FUPA. Below are a few FUPA exercises that will target your abs and, in turn, help reduce FUPA:

1. Jumping jacks

Steps to perform:-

• Stand straight with your feet shoulder-width apart with a straight posture, chest up, and hands by your side.

• Now jumping softly while landing, stretch your feet more than shoulder-width apart. 

• While jumping, raise your hands above your head. 

• Repeat this motion 5 times and repeat each set of 5 for 3-4 times. 

2. High knees

Steps to Perform:-

• Start with your feet hip-width apart, a straight posture with your chest up and hands by your side.

• Now hop while lifting your right leg off the floor and bring it to your chest level. 

• Repeat the same exercise with your left leg 

• Do this fast-paced 10 times to make a set and repeat the set 3-4 times. 

3.  Reverse crunches

Steps to Perform:-

• Begin by lying on a mat with your hands by your sides.

• Lift your legs off the floor and bend your knees to a level with your pelvis.

• Now bring your knee close to your chest and back to the starting position again 

• Repeat this motion 10 times to make a set and do 3-4 sets. 

4. Double leg drops

Steps to perform:-

• Start by laying down on the mat and lift your legs, making an angle of 90 degrees to the floor

• Placing your hands beneath your hips, slowly lower your legs

• Before your legs touch the floor, please pick them up and go back to the starting position 

• Repeat this motion 10 times to make a set and do 2-3 sets. 

5. Scissor kicks

Steps to perform:-

• Start with the same position of leg drops 

• Alternate between dropping your right and left leg 

• Repeat this motion 10 times to make a set and do 2-3 sets.

6. Bicycle crunches

Steps to Perform:-

• Start by laying on the mat with your knees bent and legs lifted off the floor. 

• Place your palms behind your head for support and crunch up while lifting your left leg close to your chest while extending your right leg. 

• Now repeat this motion with your right leg.

• Repeat this motion 10 times, making a set, and do 3-4 sets. 

7. Superman Pose

Steps to Perform:-

• Start by laying down on your stomach on a mat with legs and hands extended away from the body. 

• Now lift your legs and hands off the floor while simultaneously lifting your head off. 

• Hold this position for at least 10 seconds and relax to the starting position. 

• Repeat this motion 3 times, making a set and doing 2-3 sets. 

8. Mountain climbers

Steps to Perform:-

• To perform the FUPA exercise Get into a plank position keeping your elbows right below your shoulders 

• Now bend your right knee and bring it close to your chest. 

• Return your right foot to the initial position and repeat the motion with your left foot. 

• Do this at a fast pace 20 times, making a set, and do 2-3 sets. 

9. Plank jacks

Steps to Perform:-

• Start by getting into a high plank position. 

• Keep your core engaged, hope, and land with your feet wider than hip-width apart. 

• Hop again, bringing your legs back to the starting position

• Repeat this motion 10 times to make a set, do 4 sets. 

Other FUPA exercises, including cardio, jogging, Zumba, and cycling, are also beneficial. 

Dietary changes to get rid of FUPA 

A common advice among the gym-going community, "abs are made in the kitchen," is also applicable in getting rid of FUPA. Cutting calories from your diet and including fiber and nutrient-rich food is advisable. Below is a list of items you consult and adjust your diet accordingly. 

Food items to cut from your diet:

Although it is not advised to completely swear off any food items, consuming the following items in moderation will help you get rid of FUPA. 

• Sugary foods such as chocolates, candies, and soft drinks are void of nutrients and are high in sugar. 

• Baked food such as cookies, pastries, and cakes as they are high in added sugars and trans-fat.

• Fast food such as fries, burgers, and pasta is rich in calories and carbohydrates. 

• You should check Healthy food such as granola bars for sugar content as often they are as sugary as a candy bar. 

Food items to add to your diet along with their benefits: 

Besides exercises and a good diet, other things that can help are getting proper sleep and hydration (2.7 liters for women and 3.7 liters for men of water per day is recommended). If you indulge in habits such as smoking and consuming alcohol frequently, you should consider quitting them. 

Surgical procedures to get rid of FUPA

• Non-invasive procedures such as cool sculpting, laser treatment, ultrasound fat reduction, and red light therapy include using the laser with a certain wavelength or sonic waves to break down fat cells in the target area. You may require multiple sessions of these procedures, and changes can be noticed in about 6-weeks.

• Surgical procedures such as panniculectomy and liposuction include a surgical procedure. During this, the fat cells are sucked out of the target area. Surgical procedures are only recommended in extreme cases as they are major procedures with a minimum recovery period of a week. 

Final takeaway

Knowing how to get rid of FUPA is the first step towards reclaiming your confidence and comfort. By combining targeted exercises, a balanced diet, and lifestyle adjustments, you can effectively work toward your goals. Remember, consistency is key, and every small step brings you closer to the results you desire. Stay motivated, and don’t forget to celebrate your progress along the way.