Exercises to reduce fat in the upper public area can include those that strengthen the deep core, like planks and bicycles.
Excess fat over the area right between your hips and above your pubic bone is sometimes known by the slang term “FUPA” (fat upper pubic area). It’s also called a “panniculus.”
Childbirth, aging, rapid weight loss, and genetics can all contribute to fat in this area. Fat can also accumulate here after an abdominal surgery, like cesarean delivery.
For many people, having a layer of fat over their upper pubic area is a natural part of their body shape. It may just be the place where excess fat tends to show up.
Losing fat in the upper pubic area may be more challenging than in other parts of your body. You can’t “spot-treat” any single area of fat with exercise, but diet and exercise together can help you tone your midsection.
Upper pubic area exercises
Combined with a calorie deficit, a consistent exercise routine that works the deep abdominal muscles may help reduce fat in this area.
Forearm plank
The forearm plank tightens your core without straining muscles that’ve become weak in your inner abdomen.
Follow these steps:
Start in a kneeling position. Bring your forearms to the floor, with your fists closed.
Lift your body off the floor so your weight is distributed evenly. Your toes should be pointed, and your body will be perpendicular to the floor. Make sure your abs are tight as you balance over your arms.
Hold this pose for 30 seconds or longer, if you can. Return to the starting position, and then repeat the movement.
Forearm plank
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Bicycle crunches
Bicycle crunches can restore strength to your deep core muscles without straining your back.
Follow these steps:
Start with your back flat against the floor and your legs slightly bent. Bring your hands up to your head, and lift your shoulders slightly off the ground.
Extend one leg straight out, and bend the other leg inward at a 45-degree angle. With your opposite arm, turn your body so your elbow meets your leg, nearly touching.
Repeat on the other side, switching legs as you repeat the movement.
Leg raises
Leg raises can tighten your inner abdominal muscles and build core strength.
Follow these steps:
Start by lying flat on your back with your hands tucked underneath your buttocks. Your legs should be drawn together with your toes pointing toward the ceiling.
Bring your legs up together all the way so they’re at a right angle with the floor. Your feet should remain tensed and flat.
Pulse your legs up toward the ceiling once with your abs to make this movement more challenging.
Slowly bring your feet back down to the floor. Repeat the movement.
Rollups
This move may sound simple, but the slower you do it, the more effective and challenging it’ll be.
Follow these steps:
Start by sitting up straight with your legs stretched out in front of you. Hold your arms out straight so they’re parallel to your gaze.
Slowly roll backward, one vertebra at a time, until you’re lying flat on the floor.
Keeping your arms up straight in front of you, move back into the sitting position, as slowly as you can. Repeat the movement.
To make this move more challenging, add hand weights or a weighted bar.
Superman pose
The superman pose tightens your lower back and your deep ab muscles, and you can do it while lying down.
Follow these steps:
Start by lying on your stomach with your feet stretched out straight behind you and your arms stretched out in front of you.
Slowly raise your arms and your feet by tightening your core. Hold your legs and your arms up, and point your toes and your fingers outward.
Toggle your arms back and forth in front of you and your legs behind you, moving up and down. Hold the pose for 30 seconds, then bring your legs and arms down. Repeat the movement.
Burpees
Burpees will increase your heart rate for a calorie-burning cardio boost.
Follow these steps:
Start in a standing position with your feet shoulder-width apart.
Bend down carefully into a squatting position.
Place your hands on the floor in front of you, and quickly kick your legs out behind you so you’re in a plank position.
Sink down to the floor as if you were doing a pushup. Then push back up into a plank.
Bring your legs back to your hands, and jump back up into a standing position. Repeat the movement for as many repetitions as you like.
Lifestyle changes to lose lower abdominal fat
Besides these specific exercises, lifestyle changes may also help you reduce upper pubic fat.
Create a cardio routine
Exercise can help you create a calorie deficit, which can help you lose weight.
But most exercises that target the upper pubic area aren’t big calorie burners. This means you’ll have to make additional adjustments to your exercise routine to burn fat.
Adding cardio activities like running, swimming, and biking three times a week can help you lose fat faster.
Be mindful of what you eat
Losing weight involves burning more calories than you consume. It takes a deficit of about 3,500 calories to burn 1 pound of fat.
In addition to reducing the calories in your diet, you may want to avoid foods that cause inflammation. Even if you’re losing weight and exercising regularly, eating foods that cause inflammation in your body can make it difficult to see results.
Avoid or limit foods that contain high amounts of preservatives, processed grains, white sugar, and dairy milk.
Also keep your body hydrated by drinking plenty of water.
Try incorporating these 12 foods to lose weight.
De-stress with yoga or meditation
Studies suggest that the reason that some people carry excess fat in the belly area may be due to stress. Higher levels of the stress hormone cortisol can cause your body to hold on to fat in the upper pubic region.
Lowering stress may be difficult, but you can manage it by adopting relaxing routines. By practicing yoga or meditation for a few minutes each day, you can bring down your stress levels.