Many men and women experience discomfort due to fullness in the upper pubic area (FUPA), or fullness. The fat can show through clothing, interfere with sexual interplay or urination and be embarrassing or cause discomfort.
Genetics, pregnancy, childbirth, rapid weight loss or gain and aging all play a part in creating excess groin and pubic region fat that often resists diet and exercise.
1. Tuck Kicks
FUPA, or fat upper pubic area, is an increasingly common issue for women. While it’s impossible to lose individual fat cells from specific areas of your body, creating a calorie deficit through healthy eating habits and exercise can help to reduce excess fat in your tummy and upper pubic area. High intensity interval training exercises designed to target this hard-to-target region such as tuck jumps can also be effective strategies.
Tuck Jumps are an effective exercise to use for weight loss because they engage major lower-body and core muscles simultaneously, stimulating them to burn more calories. Similar to swing ups but without jumping off hands or the movement being as precise or require as much practice – Tuck Jumps require focussing on an abdominal squeeze (belly button to spine) while maintaining flatness of lower back; any arching or tilting is a sure sign you lack necessary core engagement; stop doing these jumps immediately!
Start in a kneeling position, placing both of your forearms on the floor with closed fists positioned underneath you for stability. Extend both legs out in front of you until they are several inches off of the ground before slowly bending them in toward one another while leaning back. This variation adds an additional twist that engages both your obliques as well as lower body muscles – repeat.
Tuck jumps are an excellent exercise for beginners to try, though even experienced exercisers will likely find this movement challenging. If you find that you cannot complete all your reps in one set, rest for 30 seconds before continuing. For optimal results, perform this movement at the beginning of a lower-body workout after warming up your legs.
Tuck jumps are designed to target the fatty pubic mound commonly known as FUPA; however, they also engage other muscles of your lower body and core for increased strength overall. Therefore, adding this exercise into your regular cardio regime will be highly beneficial in helping achieve overall lower-body and core strength.
2. Flutter Kicks
Flutter kicks are one of the best leg/abs exercises you can do, making an excellent warm-up exercise and working your quads, front hip flexors, lower abs and upper abs muscles to a state of fatigue. They also engage your neck muscles when raising your chin towards your chest; helping tone and strengthen core muscles!
Proper execution of this exercise is key to avoiding arching your back and putting unnecessary stress on your spine. Begin by lying flat on your back with arms at your sides, extending legs straight out in front of you with toes pointed. Begin alternating movements such as lifting and lowering them as though fluttering wings (similar to butterfly).
Hereditary factors play a significant role in the formation of the fatty upper pubic area (FUPA), also known as fat pubis. Poor diet and insufficient cardiovascular exercise are often to blame as well, although losing body fat through regular cardiovascular exercise and balanced nutrition may help reduce your FUPA, along with targeted abdominal exercises like crunches, planks and straight leg raises can also help.
Flutter kick is an effective beginner exercise for this region, and as your core strength and endurance increase you can increase the number of repetitions as desired. Over time you may even try more difficult moves such as holding weights in both hands or using an ankle loop band as resistance.
The Flutter Kick Exercise can help anyone achieve a strong, defined core and six-pack abs. However, women seeking to reduce FUPA will find this move particularly effective as it targets the lower part of your rectus abdominis muscles known as the “mummy pouch.” FUPA is often caused by pregnancy, C-sections, inactivity or fluctuating weight gain and loss and should therefore be addressed as quickly as possible.
3. Side Kicks
Even though it may seem impossible, diet and exercise can help your body shed excess pubic fat. Focus on cardio and strength training that targets lower body and abdominal areas while burning more calories than you consume each day.
One of the leading causes of upper pubic fat accumulation is subcutaneous fat deposits, found directly beneath the skin and hard to shift with regular exercise or weight loss alone. Subcutaneous fat may also accumulate due to pregnancy or cesarean section surgeries and creates what’s known as a “mummy pouch” around mons pubis.
Karate instructors may highlight side kicks as an effective way to burn calories and target fat, yet many martial arts students don’t fully grasp its movement or how it should be performed correctly. In order to successfully perform one yourself, you will need to learn how to rotate your standing foot while maintaining balance while generating power through rotating it with every strike.
Side kicks can be challenging to learn, so be sure to practice with someone or while holding onto something for balance. Always ensure your side kicks are thrown with the blade of the foot rather than arch.
Start by mastering a basic side kick by standing on one leg and swinging your non-kicking foot around until your front knee lands at your opponent’s lead elbow. When this technique has been mastered, proceed onto one of its variations.
Make use of an elastic band around your ankles and hold on for balance as you place an elastic band around them, then stand up on your non-kicking leg and begin side kicking with your heel, rotating until your kicking leg points towards its target. When you have perfected this motion without resistance then add resistance slowly over ten repetitions every week to build strength and endurance.
4. Leg Lifts
An overall healthy diet that includes whole foods and adequate calories is the best way to reduce pubic fat. When combined with targeted exercise, this combination can tighten the mons pubis for an even, slimmer silhouette. In some instances, however, stubborn excess fat in this area may remain resistant to diet or exercise – in these instances liposuction may be required in order to remove it.
Leg lifts are an essential lower body and core exercise, targeting abs, hamstrings, quads and adductors. While this essential movement may seem straightforward at first, performing leg lifts correctly is key to avoid injury; otherwise incorrect form could result in back pain that undermines any benefits provided by this beneficial movement.
If you are having difficulty with mastering the standard leg lift, try some modifications to make it more manageable. One effective variation is called the modified candlestick; it requires elevating both upper body and shoulders while simultaneously raising legs into the air. To ensure success, keep abs contracted throughout this movement so as to prevent your upper back arching away from the floor.
An additional way to enhance this movement is by adding resistance in the form of a band. Simply wrap one around your feet or ankles and anchor one end to your lower abdomen or use a standing weight plate with ankle cuffs, and perform leg lifts as described above – but be mindful in slowing your descent back down! Repeat on both sides!
Utilizing a resistance band as resistance can add an element of challenge that increases intensity without increasing risk. This variation also targets inner abdominal muscles called obliques – training these can strengthen core strength and stability for improved results, potentially helping to decrease lower belly sag.
No matter which variation of leg lifts you practice, remember that all your core and abdominal muscles will be put to work during leg lifts. Aim for controlled full range motion with three sets of 10-20 reps each workout session.
