Ok, so you’re probably wondering what a “FUPA” is, right? It stands for Fat Upper Pubic Area or Fat Upper Private Area, or if you’re really raunchy, Fat Upper P****y Area. For women, it’s that area directly above your vagina but not quite your stomach. It makes your jeans look like “mom jeans” in the front. If you’ve been searching for how to get rid of FUPA, you’re definitely not alone—and you’re in the right place.
To answer this question, we need to explain the different types of belly fat–yes, not all belly fat is the same. First, there is subcutaneous fat, which is found just beneath the skin. The fatty tissue that makes up the mons pubis, or your FUPA, is subcutaneous fat. It’s very similar to belly fat, but thankfully, it is the less risky kind.
The second type of belly fat is visceral fat–you’ve probably heard of this one more, found deep beneath muscles and around the organs, and linked to several health issues. So, while keeping overall body fat low is important for your health, the kind you really need to watch out for is visceral fat.
The tricky part with visceral fat is that you can’t see or feel it. It’s also hard to tell from body weight alone how much excess belly fat you might have.
The best way to assess your visceral fat and body composition is to measure your waist circumference or your waist-to-hip ratio.
Several factors contribute to the development of a FUPA. A primary cause is genetic predisposition, where one’s body naturally tends to accumulate fat in the upper pubic area. Other significant factors include:
Whatever you want to call it, it’s been a common problem area for women for decades. Here are 5 exercises that along with a diet of lean fats and metabolism boosting foods, can make that FUPA disappear. Here goes:
The plank is severely underrated. Simply go into push-up position, with your but not above your shoulders, nor under your elbows. In a perfect plank position, you will look like a stiff board. You can also do it with your elbows on the ground. Take the help of your forearms and toes to support your body’s weight but ensure that your body is straight at all times.
Now, remain still in this position for 60 seconds. Try to increase the duration for 15 seconds more with every passing week. Perform this exercise 2 to 3 times daily.
Lie down on the floor, face down. The knees should touch the ground and arms kept straight. Now, slowly rise upwards, taking on a push-up position where your legs remain in the same line as your body.
Move the left leg in the direction of the left hand so that your lower abs feel the pressure. When done take the left leg to the normal position and perform the same exercise with the right leg. Do 2 to 3 sets of 20 repetitions each for best results.
A lot of people get this one wrong. Start off by laying down on the floor while facing the ceiling. Bend your knees and keep the feet absolutely flat. The arms will remain on your sides and palms facing the floor. Tighten the abdominal muscles and lift up the buttocks with the help of your heels.
Lie down on the floor, facing the ceiling. Keep both your hands behind the head. Bend your knees
to make them perpendicular to the floor. Now pull in both the knees together towards the chest while tightening the abdominal muscles.
Stay in this position for 5 seconds. Make sure your back is fully straight. Now release the knees and then pull in again. Perform 2 sets of 15 repetitions each.
Most yoga poses are all about breathing correctly. You cannot breath incorrectly and do yoga. So in order to get rid of your FUPA take up some yoga class to stretch and tighten your body. Trust me, it works!
READ: 5 Exercises That Burn More Fat When The Temperature Drops
Vitamin C – Research shows that foods rich in vitamin C bring elevated stress hormones back to normal faster. Have two servings a day of things like bell peppers, oranges, or strawberries.
Omega-3 Fatty Acids — Found in foods like fish, walnuts, flax seeds, and chia seeds—have been proven to reduce stress hormone levels in your system, so add it into your diet to deflate that pouch above your pubic area. Try to consume at least 2000mg daily (about 3 oz. of salmon or 1/4 cup of walnuts).
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