The term "FUPA," an acronym for "Fatty Upper Pubic Area," has become increasingly common. It refers to the accumulation of excess fat above the pubic bone, an area also known as the mons pubis. While often discussed in the context of women's health, FUPA can affect individuals of all genders and body types. This article aims to provide a comprehensive understanding of FUPA, exploring its causes, potential solutions, and the impact it can have on self-esteem and overall well-being.
What is FUPA?
FUPA, short for Fatty Upper Pubic Area, refers to the accumulation of extra fat in the area above the pubic bone. Medically, this area of fatty tissue in the lower abdomen beneath the navel is known as the panniculus or pannus. 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. It is important to note that a FUPA is not part of the ab area. Instead, it is the area specifically known as the mons pubis, which is where your pubic bone is located.
Causes of FUPA
Several factors can contribute to the development of a FUPA. Understanding these causes is crucial in determining the most effective approach to address it.
- Genetics: Genetic predisposition plays a significant role in determining where the body stores fat.
- Weight Fluctuations: Drastic weight gain or loss can lead to the development of excess fat in the upper pubic area. Gains and losses in weight can lead to the formation of fat pockets and loose skin in the upper pubic area.
- Pregnancy and Childbirth: During pregnancy, the body naturally accumulates extra fat to support foetal development, which can result in a FUPA. Childbirth, aging, and genetics can all contribute to fat in this area. Fat can also accumulate here after an abdominal surgery, like cesarean delivery.
- Ageing: As a person ages, the body tends to start holding more fat around the stomach than in other areas of the body. Certain life changes, such as menopause, are associated with weight gain and changes in body fat distribution.
- Hormones: Hormonal changes and the menstrual cycle can affect how your mons pubis and vaginal areas look. When your hormones change or when you get your period, your lower belly area can become bloated creating a lower belly bulging appearance.
- Abdominal surgery: After pregnancy, abdominal surgery, or massive weight loss, excess fat may accumulate in the mons pubis area and create a bulging effect known as FUPA or bulging mons.
Impact of FUPA
The presence of a FUPA can have both physical and psychological effects.
- Self-Esteem Issues: The accumulation of fat in the pubic area can lead to self-consciousness and a negative body image.
- Discomfort: Excess fat in the FUPA area can cause discomfort during physical activities or when wearing certain types of clothing.
- Skin Irritation: For those with excess skin in addition to fat, skin irritation and infections in the folds can be a concern.
Addressing FUPA: Lifestyle Changes
Lifestyle modifications can play a significant role in reducing the appearance of a FUPA.
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- Exercise: Regular cardiovascular exercises paired with strength training can help with overall fat loss. A consistent exercise routine combined with a calorie deficit may help reduce fat in this area.
- Diet: A healthy, balanced diet is crucial for weight loss and overall health. Even those who start working out intensely and regularly will likely also need to change their diet to experience a significant difference in their belly. In addition to reducing the calories in your diet, you may want to avoid foods that cause inflammation.
- Stress Management: Higher levels of the hormone cortisol may cause your body to hold on to fat in the upper pubic region. Incorporating a few minutes of yoga, meditation, or other relaxation techniques into your daily routine may help relieve stress long term.
Targeted Exercises
While it is not possible to lose fat only in one area of the body, certain exercises can help strengthen the abdominal muscles and improve overall tone. Below are some exercises that focus on strengthening the lower abs.
- High Plank: A core strengthening exercise that targets the entire abdominal region, including the lower abs.
- Start on all fours in the tabletop posture, with the wrists directly under the shoulders and the knees under the hips.
- Straighten the legs back behind, one leg at a time.
- While holding the posture, actively press away from the floor, drawing the shoulders away from the ears and down the back. Pull the lower belly toward the spine while adding a slight pelvic tilt to brace the core.
- Hold this pose for 30 seconds or longer, if possible.
- Leg Raises: Leg raises can help tighten your lower abdominal muscles and build core strength.
- Start by lying flat on your back with your hands by your sides or tucked underneath your buttocks. Your legs should be drawn together with your feet flexed so your toes point 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 flexed.
- To make this movement more challenging, pulse your legs up toward the ceiling by using your lower abs to raise your hips off the floor.
- Slowly bring your feet back down to the floor. Repeat the movement.
- Knee Tucks:
- Set up in a high plank with the tops of the feet on the exercise ball.
- Bend and pull the knees toward the chest, dragging the ball across the floor. Focus on drawing the lower belly toward the spine.
- Slowly extend the legs back out to the plank position.
- Repeat 10 times.
- The Hundred: The hundred is a classic Pilates exercise.
- Start by lying flat on the back. Lift the chin to the chest and feel the lower abs engage. Put the arms straight at the sides, locking the elbows.
- Raise the legs to a 45-degree angle. Move the arms up and down while holding the legs out. Remember to keep breathing in and out.
- Aim to move the arms up and down a total of 100 times.
- Pike Rollouts:
- Set up in a high plank with the tops of the feet on an exercise ball.
- Pull the lower belly in while lifting the hips toward the ceiling, positioning them above the shoulders.
- Slowly lower back down to the plank position.
- Aim for 10 repetitions.
- Hip Lifts:
- Start by lying flat on the back with the legs extended and pressed together and the arms by the sides.
- Bring the feet over the hips, pointing them to the ceiling.
- Using only the abs, lift the butt and hips an inch off the ground, pressing into the arms and hands for stability if necessary.
- Repeat as many times as possible in 30 seconds.
- Forearm plank: The forearm plank tightens your core without straining muscles that are weaker in your inner abdomen.
- Start in a kneeling position. Bring your forearms to the floor with your hands flat or fists closed.
- Lift your body off the floor so your weight is distributed evenly. Your toes should be pointed, and your body will be parallel to the floor. Make sure your abs are tight as you balance over your arms.
- If you can, hold this pose for 30 seconds or longer. Return to the starting position, and then repeat the movement.
- Bicycle crunches: Bicycle crunches can help restore strength to your deep core muscles without straining your back.
- 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 90-degree angle.
- With your opposite arm, turn your body so your elbow meets your knee on the opposite side, nearly touching.
- Repeat on the other side, switching legs as you repeat the movement.
- Rollups:
- Start by lying on your back with your legs stretched out in front of you and your arms extended overhead.
- Slowly roll forward, one vertebra at a time, until you’re seated upright with your arms parallel to the floor.
- Continue to roll forward until your fingers reach for your toes.
- Return to the starting 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 helps tighten your lower back and deep ab muscles, and it can be done while lying down.
- Start by lying on your abdomen with your feet stretched out straight behind you and your arms stretched out in front of you.
- Slowly raise your arms and feet by tightening your lower back, glutes, and hamstrings. Hold your legs and arms up, and point your toes and fingers outward.
- Hold the pose for 30 seconds, then bring your legs and arms down.
- Repeat the movement. To make this move more challenging, toggle your arms back and forth in front of you and your legs behind you, moving up and down.
- Burpees: Burpees increase your heart rate for a calorie-burning cardio boost.
- 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.
- Bridge pose:
- Lie down with your back on the floor and your arms flat by your sides.
- Bend your legs with your toes facing forward on the ground.
- Pressing into your toes and feet, squeeze your glutes to slowly lift your hips off the ground. Tilt your pelvis up so you can feel tension in your abdomen.
- Lift your pelvis as far up as you can go without arching your back. Hold the position.
- Slowly bring your pelvis back down until your back is flat on the floor again. Repeat the movement.
- The Hundred: The Hundred is a classic Pilates move that can help you strengthen your deep core muscles.
- Start by lying flat on your back. A yoga mat helps if you have one handy.
- Raise your head and upper back off the ground, tilting your chin to your chest, and feel your lower abs engage. Raise your arms a few inches off the ground, extending them out straight. To make this move more challenging, pulse your arms up and down in small movements.
- Breathe in deeply, and raise your legs to a 90-degree angle. Move your arms up and down while you hold your legs in this position, breathing in and out for a count of 100. Repeat the movement if you’d like.
Medical Procedures to Reduce FUPA
If lifestyle changes are not sufficient, several medical procedures can help reduce a FUPA.
Non-Surgical Options
- CoolSculpting: Also called fat freezing, this procedure targets and destroys fat cells in the FUPA area by cooling them to a temperature where they can no longer survive. CoolSculpting might be a suitable option for those looking to tighten and remove small pockets of fat.
- Radiofrequency Therapy: This method uses radiofrequency energy to heat the deeper layers of skin, encouraging collagen production and skin tightening.
- EMSculpt: Although primarily designed for muscle toning, EMSculpt can also indirectly reduce fat by using electromagnetic energy to induce powerful muscle contractions.
Surgical Options
- Monsplasty: Also called Mons Pubis Reduction, this procedure reduces the size of the mons pubis by removing excess fat and skin. Monsplasty can be particularly beneficial for individuals with a pronounced FUPA due to weight loss, ageing, or genetic factors. A monsplasty surgery aims to get rid of your FUPA, sculpt and contour your upper pubic area, and create a smoother upper vaginal appearance.
- Liposuction: Directly removes fat from the mons pubis area, offering a faster and more noticeable reduction in fat mons pubis. Liposuction removes fat deposits from specific areas of the body for contouring and reshaping. It doesn’t address excess skin or tighten the abdominal muscles.
- Abdominoplasty: Also known as a Tummy Tuck, this surgery addresses excess fat and skin in the abdominal area and can include tightening of the abdominal muscles. A tummy tuck does not include a pubic lift, although the two procedures can easily be combined. A tummy tuck focuses on tightening the areas of the abdomen surrounding the belly button.
- Mummy Makeover: A Mummy Makeover typically combines several operations such as a Tummy Tuck, Liposuction and Breast Lift to address the changes women experience post-pregnancy.
Considerations for FUPA Surgery
Before considering surgery, it is essential to consult with a qualified and experienced surgeon. The surgeon will assess individual needs and recommend the most appropriate procedure.
- Improved Body Contour: FUPA surgery, including Mons Pubis Reduction or Liposuction, effectively removes excess fat from the pubic area which leads to a more contoured, flat and aesthetic appearance.
- Increased Confidence: Some people may experience a boost in self-confidence following the procedure.
- Enhanced Comfort: Excess fat in the FUPA area can cause discomfort during physical activities or when wearing certain types of clothing.
- Reduction in Skin Irritation: For those with excess skin in addition to fat, skin irritation and infections in the folds can be a concern.
Recovery from FUPA Removal Surgery
Similar recovery times should be expected for a FUPA removal surgery and tummy tuck. Typically each surgery will require about a week of bed rest and recovery. During this time, swelling and some discomfort are normal. After a week, patients can normally return to light walking and minimal activity. Both procedures require six weeks of recovery before normal activities and exercise can resume. It’s at this time that incision sites should be for the most part healed.
FUPA in Men
Yes, both men and women can develop a fat upper pubic area. FUPA for women is more prevalent, especially after pregnancy. The causes of FUPA in both genders are similar and can include genetic predispositions, weight fluctuations, ageing and hormonal changes. A FUPA on a man is the same as in women-excess fat above the pubic bone.
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Concealing FUPA
If you wish to conceal FUPA, choose high-waisted clothing that makes the FUPA area appear flatter.
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