Excess Pubic Fat: Ways to Reduce It At Home and With Treatment 

Gaining weight and genetics can play a role in accumulating excess pubic fat. Here are the answers you're looking for on reducing stubborn mons pubis fat.

What is a FUPA?

The pubic region, also known as the pubic area, mons pubis, or FUPA (fatty upper pubic area), is the fatty tissue that sits on top of the pubic bone.

The fat here can become large enough that it can cause embarrassment and discomfort for some people when they wear tight clothing such as leggings, skinny jeans, swimwear, underwear, and tight clothing.

FUPA Causes

The tendency to have more fat in this area may be innate from birth. Some people may be at average weight or underweight and have pronounced mons pubis due to a genetic predisposition to fat accumulation in this area.

An enlarged pubis can also appear with weight gain. It's rare to find a woman or man who is obese and does not have excess fat throughout their pubic area. The skin in the pubic area also tends to loosen and begin to sag.

Suppose you have had an abdominal contouring surgery, such as a tummy tuck or liposuction. In that case, you may begin to notice pubic fat, even if no physical changes have occurred in the pubic area. Abdominal fat removal or tightening may cause the pubic area to bulge more.

The pubic area may also appear temporarily larger after liposuction because gravity pulls swelling from the abdomen toward the pubis.

In most cases, cosmetic abdominoplasty reveals fatty tissue on the pubis that was already there, but the person didn't notice because they were focused on the size of their abdomen. When doing a cosmetic abdominoplasty, you should also look at the pubic muscle area.

How to Reduce Excess Fat in the Pubic Area

Proper diet and exercise are the optimal steps to reduce excessive pubic fat on your own. One well-known way to lose fat is through a calorie deficit, where you consume fewer calories than you burn naturally in a day. Many types of diets can help you do this. Some of them include the following:

1. Ketogenic Diets
2. Paleo diets
3. Vegan diets

However, following a particular diet is not necessary to lose excess pubic fat. A healthy and balanced diet rich in proteins and vegetables can help you eliminate excess fat, especially if you combine such a diet with cardio exercises focused on burning calories.

Exercises to Reduce FUPA

Exercise is one of the most effective ways to reduce fat on FUPA and other body areas. The best ways are cardio and strength training, as exercise cannot reduce fat in a specific body area. Compound exercises like squats, deadlifts, bench presses, and pull-ups are great full-body workouts that will increase strength overall.

Furthermore, the following exercises can reduce how noticeable one's FUPA is by strengthening and toning the abdominal and lower body muscles in a more targeted manner.

Forearm Plank

The forearm plank is a great exercise that engages the abdominal area, back, legs, and arms. Here's how to perform the exercise.

1. Kneel with your elbows bent at a 90-degree angle, forearms on the floor, and fists clenched.
2. Extend your legs behind your back and lift yourself onto your toes. Your body should be on a horizontal line (or as close as possible) from your feet to your head.
3. Stay in this position for 30 seconds. Extend this time according to your ability. Remember to retract and engage your abdominal muscles and focus on constantly breathing.

Bike Crunches

Bike crunches are a great exercise that activates the abdominal muscles while improving fitness and coordination. Here's how to perform bicycle crunches:

1. Lie on your back, knees raised, and shins parallel to the floor. Remember to press your lower back against the floor to engage your abdominal muscles.
2. Place your hands behind or to the sides of your head without crossing your fingers.
3. Stretch and extend one leg and bend the other leg toward your chest. Lift and rotate your torso so that the elbow of the opposite arm meets the knee of that leg.
4. Repeat this movement on the other leg.

Leg Raises

Leg raises work the core muscles in addition to the hip flexors. Here's how to perform leg lifts:

1. Lie on your back with your legs on the floor, straight and connected.
2. Keep your legs straight and lift them into the air so that your body forms an L shape.
3. Slowly lower your legs toward the floor. Be careful that your back does not arch during the entire movement. Repeat 10 to 15 times.

Bridges

The bridge is a lower body exercise that strengthens the abdominal muscles, gluteal muscles, buttocks, and quadriceps. Here's how to do the bridge:

1. Lie down with your hips on the floor, knees bent, feet flat on the floor, and toes pointing forward. Place your arms along your torso.
2. Lift the hips, so the body forms a straight line from the knees to the head.
3. Squeeze your buttocks and torso together and hold for 20-30 seconds.
4. Lower the thighs to the starting position.

Cosmetic Treatment For the FUPA

If weight loss and exercise have failed to deliver the desired changes, surgical procedures can remove excess pubic fat.

If you want to undergo a minimally invasive procedure that answers the ultimate question of reducing excess pubic fat, Elite Body Sculpture's Pubic AirSculpt® is the optimal solution for you.

Pubic AirSculpt® is a minimally invasive procedure that doesn't use scalpels, stitches, needles, or general anesthesia, making it a much safer alternative to traditional mons pubis liposuction. Fat is removed through two-millimeter-wide incisions that heal on their own, with no drains or stitches needed. Patients enjoy permanent results and downtime of only 48 hours, meaning they can quickly get back to their regular routines and start working to maintain their new figure. 

For more information on how we can help you, call our Elite office nearest to you to schedule your free consultation.