FUPA, an acronym for Fat Upper Pubic Area, is a term that has become increasingly common in discussions about body aesthetics and health. It refers to the layer of fat or excess skin located just above the pubic bone and below the belly button, also known as the mons pubis. While some embrace it as a natural part of their body, others may feel self-conscious and seek ways to reduce it. This article explores the causes of FUPA and provides strategies for reducing it, including lifestyle changes, non-surgical options, and surgical solutions.
What is FUPA?
FUPA, or Fat Upper Pubic Area, refers to the accumulation of fat or excess skin in the area above the pubic bone. The scientific term for FUPA is panniculus, which refers to the growth of dense, fatty tissue on the lower abdomen that sometimes hangs over the pubis and genitals. Both women and men can develop a FUPA, but it is more commonly discussed in the context of women's health. It is essential to understand that having a moderate amount of fat in the upper pubic area is natural, despite what popular culture may sometimes suggest. Fat in this area may develop during puberty as a natural part of body growth. Females generally have a higher percentage of body fat than males and distribute a greater proportion around the hip area.
Common Causes of FUPA
Several factors can contribute to the development of a FUPA. Being aware of these causes is crucial in determining the most effective treatment approach.
- Genetics: Body fat distribution is largely hereditary, and some individuals naturally store more fat in the lower abdomen. Genetic predisposition plays a significant role in where and how our bodies store fat.
- Weight Gain and Obesity: This is one of the most common causes. When the body accumulates excess fat, it can be distributed in various areas, including the mons pubis. Weight gain and loss can lead to stubborn fat and skin laxity.
- Pregnancy and Postpartum Changes: During pregnancy, the body undergoes significant changes, including weight gain and hormonal fluctuations. These changes can lead to an increase in fat deposits in the FUPA area. Pregnancy stretches abdominal muscles and may leave behind a lingering pouch. Damage caused to the abdominal muscles during pregnancy can also cause a FUPA.
- Hormonal Changes: Hormonal shifts, especially during menopause or after childbirth, influence how fat is stored. The hormonal shifts of menopause not only encourage your body to store more fat in your abdomen but also allow fat from your hips and buttocks to migrate forward toward your stomach. Elevated stress levels can also contribute.
- Aging: As we age, our bodies naturally undergo changes in fat distribution and skin elasticity. 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.
- Lifestyle Factors: Sedentary lifestyles, poor diet, and lack of exercise can all contribute to the development of a FUPA. Poor dietary habits can also contribute.
- Weight Fluctuations: Gains and losses in weight can lead to the formation of fat pockets and loose skin in the upper pubic area.
- Increased Visceral Fat: The presence of visceral fat may also cause the lower belly area to protrude, making a FUPA appear more prominent.
The Myth of Spot Reduction
Many people believe they can target and eliminate FUPA through specific exercises like lower abdominal crunches or leg lifts. Unfortunately, spot reduction is a myth. While exercises can tone the muscles underneath, fat loss occurs systemically. It is not possible to lose fat only in one area of the body. No exercise or diet will have this effect. As a person reduces fat, it will reduce fairly proportionally all over the body.
Non-Surgical Solutions for Reducing FUPA
While surgery offers definitive results, there are lifestyle strategies that can help reduce FUPA over time. For women who are hesitant about undergoing surgery or are looking for less invasive methods to address their FUPA concerns, there are several non-surgical options available. These treatments can be effective in reducing the size of the FUPA, although they may not offer the same level of results as surgical procedures like monsplasty.
Read also: Achieve Weight Loss with CrossFit
- Balanced Diet: Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, while low in processed foods, sugar, and saturated fats, can help in overall weight management. Reducing sugar, alcohol, and processed foods is also beneficial.
- Regular Exercise: Incorporating a mix of cardiovascular exercises, strength training, and core workouts can aid in burning fat and building muscle. Consistency is Key: It’s important to remember that changes won’t happen overnight.
- Cardio: Adding cardio activities like running, swimming, and biking three times a week can help you lose fat faster.
- Core-Focused Exercises: Core-focused exercises such as planks, bicycle crunches, and bridges can tone the area. Workouts targeting the lower abdominal muscles, or abs for short, will help work and strengthen the deeper core muscles. A consistent exercise routine that works the deep abdominal muscles may help reduce fat in this area.
- Hydration and Sleep: Drinking plenty of water and maintaining a consistent sleep schedule can aid in overall body composition.
- Stress Reduction: Reducing stress through meditation, yoga, or other mindfulness techniques can help regulate hormones that influence fat storage.
- Cryolipolysis (Fat Freezing): Cryolipolysis, commonly known as fat freezing, is a popular non-invasive procedure for fat reduction. CoolSculpting is one such option. The Food and Drug Administration (FDA) has approved this method, which uses ultracold temperatures to freeze fat cells through the skin. The immune system removes the fat released from damaged fat cells. CoolSculpting might be a suitable option for those looking to tighten and remove small pockets of fat.
- Radiofrequency Treatments: Radiofrequency treatments are another non-surgical option that can be effective in reducing the size of the FUPA. Nonsurgical methods use radio frequencies and heat therapy devices to shrink and melt fat cells.
- Combined Approach: Often, a combination of these non-surgical treatments, along with lifestyle changes, can provide more visible results. It’s important for women considering non-surgical treatments for FUPA to have realistic expectations. While these treatments can lead to noticeable improvements, they may not be as dramatic as surgical options.
Specific Exercises to Strengthen Lower Abs
Below are some exercises that focus on strengthening the lower abs.
- High Plank: 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: Lie on the floor with the arms extended by the sides and the legs up over the hips, with the feet pointing toward the ceiling. Draw the navel toward the spine and press the lower back into the floor. Slowly lower both legs toward the ground, stopping once the lower back begins to lift away from the floor. From there, slowly lift the legs back up toward the ceiling.
- 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: 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: 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: 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: 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.
Other Steps to Reduce Body Fat
- Eat Well: A common saying states that “abs are made in the kitchen, not the gym.” Losing the FUPA is the same. 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.
- Be Mindful of What You Eat: 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, saturated fat, sodium, and added sugars. Drink plenty of water to stay hydrated.
- De-stress: Studies suggest the reason some people carry excess fat in the belly area may be due to stress. 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.
Surgical Solutions for FUPA
If lifestyle changes and non-surgical options have not delivered the desired results, cosmetic surgery offers targeted, effective solutions. Surgical procedures will produce more dramatic and rapid results in a specific area of the body. For those seeking more significant or immediate results, monsplasty, also known as pubic lift, is a surgical option.
- Monsplasty (Pubic Lift): Monsplasty is a surgical procedure that aims to reduce the size of and lift the mons pubis. This can be achieved through liposuction, removal of excess skin, or a combination of both. The procedure specifically targets the mons pubis area to remove excess fat and skin.
- Liposuction: Liposuction is a minimally invasive procedure that removes localized fat through small incisions using a cannula. This common cosmetic surgery removes excess fat from under the skin. It's ideal for individuals with good skin elasticity who simply want to eliminate excess fat. Liposuction involves inserting a narrow tube, called a cannula, through small incisions to loosen and suction the fat.
- Tummy Tuck (Abdominoplasty): Tummy tuck addresses both abdominal and pubic area concerns by tightening muscles, removing fat, and eliminating loose skin. Abdominoplasty, or “tummy tuck,” removes excess fat and loose skin from your abdominal area and restores weakened muscles. It is often combined with monsplasty for comprehensive results. Abdominoplasty addresses the abdominal region more broadly.
- Panniculectomy: A panniculectomy removes excess skin from the lower abdomen. It’s often performed alongside a tummy tuck or other abdominal surgeries.
Monsplasty Procedure Details
The monsplasty procedure is tailored to the individual needs of the patient.
- Consultation: An initial consultation is crucial. During the consultation, the surgeon assesses your needs and recommends the most effective treatment plan.
- Recovery: Recovery from monsplasty varies depending on the extent of the surgery and the individual’s healing process. Wearing a compression garment helps reduce swelling and supports healing. Patients should avoid strenuous activity for at least 2-4 weeks.
- Risks: As with any surgical procedure, there are risks involved with monsplasty. These include infection, scarring, and dissatisfaction with the results.
- Combined Procedures: Monsplasty can often be combined with other cosmetic surgeries for better results. Common combinations include tummy tuck (abdominoplasty) and liposuction in other areas of the body to achieve a more harmonious overall appearance. Lipo 360 can remove a small FUPA as well as shape the rest of your midsection for a more sculpted look all the way around.
- Longevity of Results: The results of a monsplasty are generally long-lasting. However, it’s important to maintain a stable weight, as significant weight fluctuations can affect the outcome. Ageing and gravity will also play a role over time, but the initial improvement is usually quite durable.
- Cost and Insurance Coverage: In most cases, monsplasty is considered a cosmetic procedure and is not covered by health insurance. But if the procedure is deemed medically necessary - for instance, if the enlarged FUPA is causing hygiene issues or physical discomfort - some insurance plans might offer partial coverage.
- Post-Operative Care: Post-monsplasty, it’s crucial to have a comfortable, quiet space where you can rest and recover. You should have easy access to everything you need, such as medications, water, and a phone. After a monsplasty, it’s important to follow the surgeon's advice regarding recovery, which includes avoiding strenuous activities and heavy lifting for a specified period. Long-term, maintaining a stable weight through a balanced diet and regular exercise is crucial.
Emotional and Physical Benefits
Addressing FUPA through professional treatment can offer more than aesthetic improvement. Patients often experience increased confidence, improved body image, and greater comfort in clothing. Whether it's wearing swimwear, form-fitting outfits, or simply feeling at ease, the transformation is often deeply empowering.
Choosing the Right Surgeon
Selecting an experienced, board-certified plastic surgeon is essential. Look for a surgeon known for delivering natural-looking, transformative results. Ensure the surgeon offers personalized consultations to assess your needs and recommend the most effective treatment plan. Continuity of care, convenience, and post-operative follow-up are key benefits of choosing a nearby surgeon.
Read also: Transformations with Ozempic
Read also: Weight Loss with Cryotherapy: What to Expect