Fupa, or fat upper pubic area, is a common problem faced by both men and women. Various factors result in the deposition or gain of fat in the area right below your belly button and above the pelvis. Often, in women, the most common factor includes genetics, diet, age, stress, etc.

In today’s busy world, where there is always a scarcity of time, finding time for gym sessions can be challenging, and it’s also a universal goal for every well-being to stay fit, toned, and healthier.

Here is the way to dive into the realm of at-home workouts specifically designed to target lower belly fat. Just chill. The stress of women and men figuring out how to get rid of Fupa is over.

Here, we came up with all the remedies that will help you to reduce Fupa without any gym membership and conveniently at home.

What is Fupa?

What is Fupa

Fupa is a term that stands for “fat upper pubic area”, medically termed as “panniculus.” it is the dense, jiggly layer of fat that accumulates in the lower abdomen, just around or above the bikini line. Reducing fat in the Fupa region is more challenging compared to other parts of the body. Spot reduction is a myth, and Spot-Treat any single area of fat following various exercises is not possible.

What Causes Fupa?

Factors that cause Fupa include lack of exercise, genetic predisposition, age, pregnancy, stress, Lifestyle factors, hormonal changes, and rapid weight loss can also cause panniculus (FUPA). Arriving at the age of puberty, it is natural to grow and develop body fat in certain parts of the body. Females tend to accumulate body fat in higher percentages than men.

What Does a FUPA Look Like?

What Does a FUPA Look Like

Fupa’s appearance can vary from person to person. Fupa reaches from your genitalia to the top of your pubic hairline, forming an inverted triangle. It looks like a pouch above the bikini line in the lower abdominal area. Excess fat can build up in the mons pubis area following pregnancy, abdominal surgery, or drastic weight loss, causing a bulging effect known as FUPA, or bulging mons.

25 Exercise to Reduce Fupa at Home

  1. Forearm Plank
  2. Bicycle Crunches
  3. Leg Raises
  4. Rollups
  5. Superman Pose
  6. Burpees
  7. Bridge/ Pelvic Tilt
  8. The Hundred
  9. Skipping for Belly Fat Loss
  10. Squats
  11. Push Ups
  12. Mountain climbers
  13. High Plank
  14. Knee Tucks
  15. Pike Rollouts
  16. Hip Lifts
  17. Bird Dog
  18. Kettlebell Swing
  19. Medicine Ball Slams
  20. Jumping Jacks
  21. High Knees
  22. Leg In and Outs
  23. Reverse Crunches
  24. Scissor Kicks
  25. Plank Jacks

Forearm Plank

With both hands and elbows touching the floor, the forearm plank is a static core exercise aligned to gripping the top of a push-up. Strengthening the arms, legs, back, and core all happen at the same time when the pose works for multiple muscle groups.

Begin with a Kneeling position. Bend your elbows to 90 degrees and place your hands and forearms on the floor. Extend your legs behind with your toes tucked. Keep your abdominal muscles tight and your body in a straight line.

Also Read: How To Get Rid Of Apron Belly Fat (Pannus Stomach)?

Bicycle Crunches

Cycling crunches strengthen your quads and hamstrings while targeting your lower, middle, and upper abs. Lie down on the floor, tie your hands behind your head and support your head and neck. Bend your knees and keep them at a 90-degree angle and space between the two legs. Alternatively, touch the other knee with the opposite elbow.

Leg Raises

Leg raise is a strength training exercise that focuses on the anterior hip flexors, or iliopsoas. It strengthens the rectus abdominal muscles, and the internal and external oblique muscles are another everyday use for leg raises. Lie down on the ground with your spine flat on the floor with extended arms (placed on the side of your body) and legs. Exhale and lift your leg upwards until you feel your lower back is going to peel off the ground. Lower down the leg and repeat.



Begin the exercise by starting with a sitting position and straight legs. Slowly roll backwards until you lie on the ground. Keeping your arms serial and parallel to your feet, move back to the sitting position. Repeat the movement slowly. It works on the abdominal and back muscles.

Superman Pose

Superman Pose

Superman pose doesn’t need any equipment and works on the muscles in the lower and upper back, the rectus abdominis, transverse abdominis, and the internal and external obliques, as well as other muscles in the surrounding area. Lie down on your stomach, squeeze your core muscles and then lift your arms, upper chest, and legs a few inches off of the floor simultaneously.


Burpees are effective in cardio and strengthening training with high intensity. Begin with a standing position and then drop into a squat. Kick and jump into a straight, high plank position. Lower down, bend your elbow and bring your body toward the ground. Rise back to high plank and return to squat position and then jump and land in standing position.

Bridge/Pelvic Tilt

The bridge is a non-equipment floor exercise that includes the gluteus maximus and quadriceps. The primary active muscle to perform this exercise is the gluteus maximus muscle, the largest one in the buttocks. Lie down with your back on the ground, rest, and lie your arms beside your back. Pressing your toes and feet, slowly lift your pelvis as far as you hold the position and slowly move down your pelvis until it’s flat on the ground. Repeat the movement.

Also Read: Wide Rib Cage In Females: 5 Tips To Solve This Issue

The Hundred/Pilates

It is the classic Pilates technique that strengthens your deep core muscles. Begin lying flat on your back, lift your chin, and then put your arms straight beside locking elbows. Raise and fix your legs at a 90-degree angle, and then move your hands up and down rapidly.

Skipping for Belly Fat Loss

Skipping or rope jumping is a type of cardio exercise in which engaging in physical activities not only burns calories but also improves cardiovascular health and boosts bone density. It leads to greater muscle activation, increasing agility, and improving coordination. These activities also help in building balance and have meditative qualities. Ultimately, they contribute to improving overall well-being.


It is a strength exercise targeting your quadriceps, hamstrings, glutes, abdominals, and calves. Stand straight, then tighten your core muscles and lower down your back as if sitting in an invisible chair. Straighten your legs to lift your body again and stand straight to start position. Repeat the steps.

Push Ups 

Push-ups help to reduce and have a direct impact on upper body muscles and thereby can burn abdominal muscles only when the calories are burned at high intensity during the exercise. Although it also works on abdominal muscles. Keep your hands and knees on the ground with your head and spine in a neutral position. Then, straighten your neck and back, keeping your back in a parallel place with the environment, starting from head to heels. Bend your elbow at a 45-degree angle, keeping your abdominal muscles tight. Now, touch the chest to the ground and push your body back up into a high plank position.

Mountain Climbers

Mountain climbing is a cardio and strength training exercise that impacts the Full body, but especially the arms, shoulders, quads, and core. Get into the plank position and put your hands at shoulder length and width, engaging your core muscles and where your head is aligned. Switch legs alternatively, pulling one knee out and in and trying to touch the elbow as far as possible.

High Plank

High plank is initially a challenging position but includes your core muscles, glutes, quads, hamstrings, and calves. Begin with starting with tabletop posture with the involvement of knees and hands lying on the floor with the wrist lying directly under the shoulders and knees under the hips. Straighten the legs behind and hold the posture actively, pressing the floor. Hold the position, tightening the abdominal and core areas. 

Knee Tucks

Knee tucks primarily focus on the lower part of the rectus abdominis, also termed th “lower ab.” Knee tucks is a floor exercise that needs an exercise ball to set up a high plank position. Lie your feet on the top of the ball and your hands on the floor. Trace the ball across the floor by bending and drawing the knees in towards the chest. Make a point of pulling the abdomen in towards the spine. Return the legs to the plank position slowly.

Pike Rollouts

Pike rollout is an exercise that needs an exercise ball to perform, it not only targets the abs, forearms, glutes, hip flexors, lower back, obliques, quads, shoulders, and triceps to a lesser extent but along with that increases strength and balance. Place the balls of your feet on an exercise ball and assume a high plank position. Lift the hips towards the ceiling so they are above the shoulders, and draw in the lower belly. Return to the plank posture gradually.

Hip Lifts

Hip Lifts Exercise

It works the deep transverse abdominis, which stabilizes your spine and core, as well as the obliques, which run down the sides of your torso. Begin by lying flat on the back then press together the arms by the sides and legs in the extended position. Press into your arms and hands for stability if needed, then raise your hips and butt an inch off the ground using only your abs. Bring the feet, pointing the toes towards the ceiling over the hips. Repeat the same.

Bird Dog

It stabilizes your midsection and is an easy home workout targeting your core exercise and it also works your glutes, lower back, upper back, and shoulder. Kneel all four so that your hips are over your knees and shoulders are directly over your hands. Lift opposite arms and legs parallel to the ground and Return your leg and arm to the starting position, bringing your elbow or hand to your knee, and then repeat.

Kettlebell Swing

Although kettlebell swings don’t specifically work your abs, they’re still a good FUPA exercise. Your glutes, hamstrings, lower back, and upper back are primarily worked during a swing. You will burn a lot of calories when you train these big muscles at the same time as your heart and breathing rate increase.

Medicine Ball Slams

Medicine ball slams are an extremely powerful Fupa exercise because they not only target your abs but also increase your heart rate and breathing rate. Raise the medicine ball over the head with your hands. Putting your entire body, throw the ball down just in front of your feet and catch the ball when it bounces back.

Also Read: Female Pain Under The Left Rib Cage After Eating

Jumping Jacks

They are described as “a full-body cardio exercise that primarily targets the quadriceps, hip flexors, glutes, and calves.” They also make your shoulder and core muscles contract. Jump and land softly on the ground with your feet apart and raise your hand laterally up above your head. Repeat the steps simultaneously and back to the original start position. 

High Knees

High knees not only activate your quadriceps, hamstrings, calves, glutes, and hip flexors but also improve muscles and brain coordination. Hop and lift alternative legs off the floor, bending your leg and bringing it to your chest level. Repeat the step.

Leg In and Outs

The in and out is an exercise for the abs that works the quadriceps, hip flexors, and ab muscles.

Lean back a little after sitting on the mat with heels on the floor and knees slightly bent. Lift and extend your legs, engaging your abs. Lean back, bending your elbows, and bring your knees closer to the chest. Repeat the same. 

Reverse Crunches

The primary muscle worked by the reverse crunch is your rectus abdominis, or “six-pack.” Flexing your spine and trunk is this muscle’s main purpose. Raises your legs off the ground, bending at the knees, so they are directly over your pelvis. This is where things begin. Bring your knees up to your chest now. Reposition the legs so they are in the beginning position without extending. Return the knees to near the chest.

Also Read: Lip Blushing Guide: What You Need To Know

Scissor Kicks

Your glutes, quads, adductors, and core muscles are worked during the scissor kick exercise. 

Take a seat on the ground. Raise your legs so that they are 90 degrees from the floor. Maintain your hands at your sides. Raise your right leg back up after lowering it. Lower your left leg as you bring your right leg back to the starting position.

Plank Jacks

This exercise tones the gluteus maximus, or your butt muscles, and several other lower body muscles, such as the calves, quadriceps, and hamstrings. Lie down on a mat in a high plank posture. Now, while maintaining your glutes and abs active, hop and spread your legs wider than their hip-width apart. Return them to their initial position by hopping.

Fupa Nutrition Tips

Diet and Nutrition play an essential role along with exercise to get rid of your Fupa. When you consume more calories than you need, accumulation of fat occurs. Exercise burns calories, but you have to maintain your diet calorie-deficient and intake of proper Nutrition.

The following factors should be monitored to get your diet and health on track and make your workout more productive:

  1. Create calorie Deficient diet
  2. Eat for fullness
  3. Eat Healthily
  4. Monitor your Progress

Sleep, Stress, NEPA, and Fupa

Along with proper healthy diet and nutrition and exercise as the primary weapons against Fupa, many other factors should be considered for fast effect and results: 


Lack of sleep can worsen insulin resistance and your body’s tendency to store fat, as well as heighten cravings for sugar and carbohydrates. It is harder to lose Fupa if you do not complete 7-9 hours of sleep per night. 


Stress raises cortisol levels, which causes fat storage and muscle loss. When under stress, a lot of people seek comfort in food. Meditation, yoga, and spending time in nature are effective ways to relax and reduce stress. Engaging in relaxing hobbies and practicing breathing exercises can also be beneficial. It’s important to avoid excess caffeine and to talk to a trusted friend or family member when feeling overwhelmed. Avoiding stressful situations or people, getting enough sleep, and eating healthily contribute to overall well-being. Additionally, learning to delegate tasks and avoiding perfectionism can help in managing stress levels effectively.


Anything that gets you up and moving can be considered Non-Exercise Physical Activity (NEPA). This includes activities like walking or cycling for transportation, playing with your kids, washing your car, and gardening. Doing chores around the house, carrying groceries, and cleaning also fall into this category. Opting to take the stairs instead of the elevator and sitting on an exercise ball rather than a chair are other examples of NEPA. These activities contribute to your overall physical activity without being structured exercises.

So Can Fupa Be Removed?

After exploring the causes, remedies, and different home workouts the question arises, Does Fupa can be removed? The answer is Yes, although fat is stubborn and cannot be removed easily but there is always a solution to the Fupa whether you are facing genetic reasons, after childbirth, unhealthy lifestyle, hormonal changes, or any other reasons. Once you get used to a healthy lifestyle or new routine, it will be easier to maintain a toned abdomen once the Fupa is reduced or gone.