What is a FUPA and How Do I Reduce It?

Have you ever felt self-conscious about the stubborn pouch of fat just above your pubic area? You're not alone. This common concern—known as FUPA (Fatty Upper Pubic Area)—affects people of all body types and can be particularly frustrating because it often resists traditional weight loss efforts.

"FUPA refers to excess fatty tissue that accumulates under or above the pubic area," explains Dr. Kevin Hanz, board-certified plastic surgeon at our Dallas AirSculpt® office. "Many don't realize that it is influenced by "a number of underlying variables beyond just weight gain."

At AirSculpt, we believe everyone deserves to feel confident in their body. That's why we've created this comprehensive guide to understanding and addressing FUPA. Whether you've noticed changes after pregnancy, weight fluctuations, or simply due to your natural body composition, this article will walk you through:

• What exactly FUPA is and why it's a common concern

• The science behind why fat accumulates in this specific area

• Practical, evidence-based strategies for reducing fat, including FUPA, through lifestyle changes

• Targeted exercises that strengthen the underlying muscles

• Medical and surgical options for those seeking faster results

• Real expectations for recovery and results

Unlike crash diets or one-size-fits-all approaches, we'll provide a realistic roadmap based on scientific understanding and expert insights. Because when it comes to feeling good about your body, you deserve solutions that work.

Defining FUPA: The Fatty Upper Pubic Area Explained

The acronym FUPA stands for "Fatty Upper Pubic Area." It refers to fatty tissue above the pubic bone that takes the shape of an upside-down triangle extending from the genitals to the top of the pubic hairline.

This area, also known as the mons pubis, can dramatically vary in size from person to person. Although this type of fat is entirely natural, excess fat can make individuals self-conscious about their appearance and even cause physical discomfort. For example, too much upper pelvic fat can make wearing tight pants uncomfortable.

The good news is that fat around the pubic area is a form of subcutaneous fat rather than visceral fat, which tends to pose more health concerns. On the other hand, however, subcutaneous fat cannot be spot-targeted in any specific area with a healthier lifestyle. The only way to directly reduce excess FUPA fat is with mons pubis reduction surgery or other variants of cosmetic procedures. 

What Does FUPA Look Like?

Scroll through the slider images above to better understand what exactly a FUPA looks like. For some patients, it can appear as a small amount of fat in the mons pubis, while it can develop into a more apparent mound for others.  

Panniculus vs. FUPA

The panniculus, sometimes called an apron belly, is a dense layer of excess fat and skin in the lower abdominal area. Sometimes, it can become large enough to hang over the pubic region. However, this should not be confused with FUPA, which refers specifically to localized fat above the pubic bone but below the belly button.

Panniculus often develops after significant weight loss, pregnancy, or obesity, where stretched skin and fat remain. As we'll review next, FUPA forms primarily due to genetics, weight gain, or lifestyle factors.

What Causes a FUPA?

Before we explore pubic fat treatments, it is important to understand its causes to develop an effective plan for reducing it.

As board-certified plastic surgeon Dr. Kevin Hanz from AirSculpt's Dallas body contouring office explains in the video above, stubborn fatty pubic tissue can be caused by a number of underlying conditions or variables.

These factors include genetics, which dictate where fat tends to be distributed throughout our bodies. For some of us, that area is the pubic region, and it can be a problem even for thin people. Dr. Hanz also explains that a past liposuction procedure can result in fat forming in new areas of the body, even the pubic area.

Beyond the reasons highlighted above, common causes for accumulating fat around the pubic area include childbirth, aging, hormones, and even rapid weight loss. Let's look into each of these factors more deeply.

Genetics

Genetics is one of the more common causes behind pubic area fat distribution. Your genetics dictate where your body stores extra fat. Some of us simply have the genetic tendency for it to accumulate around the pubic mound.

Nonetheless, while you can blame your genetics for where fat is placed, you cannot blame them for having fat. Fat tends to be directly linked to your lifestyle choices. Any excess consumption of calories above your maintenance level will lead to a build-up of fat. 

Aging

As we age, several physiological changes contribute to FUPA:

• Decreased muscle mass (sarcopenia)

• Slower metabolism

• Reduced collagen and skin elasticity

• Hormonal shifts, especially during menopause

Stress and Hormones

Stress hormones, particularly cortisol, dramatically impact fat storage. Chronic stress can:

• Increase cortisol production

• Trigger metabolic changes that prioritize fat storage in the abdominal and pubic regions

• Disrupt normal metabolic processes

The pubic area contains a high concentration of cortisol receptors, making it particularly sensitive to stress-induced fat accumulation.

Beyond stress-related causes, hormonal fluctuations due to aging, pregnancy, or lifestyle factors can all help cause FUPA.

Pregnancy

The expansion of the uterus during pregnancy stretches the abdominal muscles, which may not fully return to their pre-pregnancy state. This physical change can make fat accumulation in the lower abdomen more noticeable.

The body also undergoes significant hormonal changes that can result in shifts in fat distribution. The following pregnancy-related factors can all increase fat deposits in the upper pubic area:

• Abdominal muscle stretching

• Hormonal fluctuations

• Inevitable weight gain

• Stretched skin

Surgical incisions from a C-section may also create scar tissue and changes in fat distribution, potentially leading to a more evident FUPA.

Lifestyle and Weight Fluctuations

Last but not least, one of the primary causes of FUPA is weight gain. When consuming more calories than the body burns—especially with a diet high in processed foods and a lack of physical activity—excess fat is stored in different areas, including the upper pubic region. Weight gain can become difficult to manage without consistent healthy habits, leading to stubborn fat deposits.

A diet high in inflammatory foods—such as those containing high-fructose corn syrup, sodium, and processed ingredients—can contribute to bloating and fat retention, further emphasizing the appearance of FUPA.

Major weight loss can also lead to fat pockets and loose skin in the upper pubic area if the skin does not retract all the way.

Effective Strategies for Reducing Pubic Mound Fat

Naturally losing fat in just one body area, including the mons pubis, is impossible. Whether through diet or exercise, fat must be reduced overall throughout the body.

The only way to lose FUPA fat directly is with a cosmetic treatment, whether surgical or nonsurgical. Before reviewing such options, let's first discuss lifestyle changes that can help:

Lifestyle Changes to Reduce FUPA

Losing a FUPA with lifestyle changes will take some time, so don't be discouraged if results don't appear immediately. Following this advice should deliver results within a few months, if not sooner.

• Calorie deficit: Aim to burn more calories than you consume daily. This can be done with exercise, restricting calorie consumption, or combining both. Intermittent fasting can also help reduce total daily caloric intake.

• Balanced Diet: Eat plenty of fruits, vegetables, lean proteins, and whole grains while avoiding processed foods, added sugar, and saturated fats. Up to one gram of protein per pound can help increase satiety. Complex carbs can fuel exercise and help you reach your daily fiber needs.

• Exercise: From cardio to strength training, any activity that burns calories assists with weight and fat loss. Don't rely on cardio alone to enter a caloric deficit – you must also make sure to monitor your diet closely. Strength training, meanwhile, can help grow muscles and improve your metabolism.

• Hydration: Drinking enough water daily supports your body's overall health. Proper hydration can also increase satiety, leading you to consume smaller food portions.

• De-stress: Mindfulness activities such as meditation and yoga can help decrease cortisol production.

Exercises for FUPA Reduction and Core Toning

Cardio and HIIT

When it comes to FUPA fat loss, cardio will be your best bet for burning calories. Jogging, swimming, biking, and walking are all great options, especially at moderate intensities that promote fat-burning. Aim to keep your heart rate between 50 and 70 percent of your max for a prolonged window.

High-intensity exercise (HIIT) like sprinting, burpees, and plyometrics is also great but can have drawbacks.

First, it tends to burn more carbs than fat. HIIT is also more taxing on the body and can result in cortisol and other stress hormones. Finally, more challenging cardio can increase recovery demands that may affect your ability to remain consistent.

Do not avoid HIIT entirely–ease into it slowly and sustainably. There are no shortcuts to natural fat loss. HIIT may burn calories quickly, but the drawbacks above must be carefully considered to avoid burnout.

Strength Training for The Upper Pelvic Area

Cardio will be your best bet for burning calories, but that is only half the battle. To see the best FUPA reduction results, you must also tone the pubic region with targeted strength exercises.

Strength training does burn calories, but not as quickly as cardio. However, building muscle mass will likely improve your metabolism, which can increase the calories your body burns naturally throughout the day.

Here are six exercises, listed from less difficult to more challenging, that you can perform to develop the lower stomach.

1. Planks: Gradually increase the time you hold the plank position as you become more fit.

2. Crunches: Begin with standard crunches, then make the exercise more challenging by extending your arms or holding a weight.

3. V-ups: Like with crunches, begin with no weights, then progress to adding a dumbbell or small medicine ball.

4. Glute Bridges: Besides engaging core muscles, bridges help tone the glutes, hamstrings, and lower back, which can improve the appearance of the pelvic area.

5. Hanging Leg Raises: Start out with bent-knee leg raises, then progress to extending the legs once able. Make sure to do these slowly and in a controlled manner.

6. Ab Wheel Rollout: A challenging yet effective way to strengthen the core and increase stability and flexibility.

Surgical and Non-Surgical FUPA Removal Options

Depending on your specific needs, you can consider a fat removal or skin tightening treatment to sculpt the pubic region. Both surgical and nonsurgical options exist.

Surgical treatments tend to produce more dramatic and long-lasting changes. The downside is that they often come with a lengthier recovery.

Surgical Treatments

• Pubic liposuction: A cannula can remove fat from the pelvic area through small incisions. If not performed correctly, loose skin can be left behind.

• Pubic lift (monsplasty): If loose skin is the cause of your FUPA, a cosmetic surgeon can redrape or remove excess skin to tone the pubic mound.

• Renuvion®: As Dr. Hanz highlights above, minimally invasive Renuvion® skin tightening pairs nicely with fat removal of the pubic area. At AirSculpt, this treatment is offered alone or combined with fat removal as AirSculpt+.

• Tummy tuck: This surgical procedure focuses on the abdominal region but can also extend to the FUPA to tighten the pubic mound. 

Non-Surgical Treatments

Several noninvasive fat removal and skin tightening options exist that can be performed on the pubic area. Laser, radiofrequency, ultrasound, and freezing temperatures are just a few methods that can target pubic fat and promote skin tightening in today's market.

Although these procedures offer the benefit of no downtime, the results will be less dramatic. Nonsurgical fat removal is often temporary, as these approaches do not directly remove fat cells and require several sessions over a few weeks.

Benefits of FUPA Removal

While FUPA removal has aesthetic advantages that women look forward to, other benefits exist, such as better hygiene and sexual comfort, to name a few.

• Better hygiene: By removing excess tissue and skin, maintaining cleanliness around your genitals becomes easier.

• No more rashes: Due to skin no longer chafing together in the pubic area, no more rashes or skin irritations tend to form.

• Better sex: Less fat in the upper pubic area can make sexual activity more comfortable.

• Easier urination: Urination can be made easier by not having to move aside the excess tissue.

Permanent FUPA Removal With AirSculpt®

If lifestyle changes have not given you the results you wanted, a pubic fat removal treatment like AirSculpt can help. Watch the video above to see real treatment footage, learn how this technique works, and see pubic reduction before and afters.

This minimally invasive procedure removes excess fat through easily concealable, two-millimeter-wide entry points that heal to look like mere freckles. Unlike surgical options, AirSculpt does not use scalpels, stitches, or general anesthesia. It avoids many risks associated with traditional FUPA liposuction while delivering permanent fat removal results in one session.

Not only do we reduce invasiveness, but AirSculpt provides more precise results, allowing surgeons to pluck fat by the cell while sparing the surrounding sensitive areas. This benefit does not exist with nonsurgical options that are far less accurate.

Finally, downtime after AirSculpt lasts just one to two days. This can lower costs for patients by reducing the amount of time they have to take off work.    

For more information on how we can help you reduce FUPA and boost your confidence, call our Washington, D.C., body sculpting office for a free consultation, or find the fat removal center nearest you to learn more.