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An All-In-One Guide to Get Rid of Fat Pouch Groin Area in Males

Fatty groin or fat present in the private area is always embarrassing, especially on the bed, whether you are a man or woman. Women can hide their FUPA with tight clothes or leggings, but what about fat pouch groin area in males?

Fat pouch groin area in males does not cause any medical condition, but it can be embarrassing while wearing pants or having sex. It hinders man in satisfying his sexual arousal and discomforts his partner.

Thus, males should lose their protruding fat mass and straighten their groins. It not only improves their physical appearance but also boosts self-esteem and builds their confidence.

Table of Content

Fat Pouch Groin Area in Male

The fat pouch groin area male is the area where your stomach ends and your legs start. In females, fat accumulation in this area is mainly due to pregnancy, hormonal changes, or emotional stress.

On the other hand, in males, it is primarily inherited. Moreover, sitting for longer or eating unhealthy food leads to fat deposits in their pubic area.

fat pouch groin area in male

Besides being unsettling in look, this fat is also stubborn in nature. It is the most challenging to lose fat in the genital area. 

How to Lose Fat Around Private Area for Males?

Whether you’re male or female, losing weight in your private area is the most challenging task. In particular, if you’re expecting to lose your pubic mass while maintaining your whole body weight is a challenge. It’s not as simple as it seems to target fat at a specific point!

No matter, surgery or an invasive process can help, but it also comes with side effects.

So how to lose fat around the private area for males? Or is it impossible to lose it? Nope! Losing fat in the groin area will not be difficult with a good fat-burning strategy. Indeed, cutting calories, unhealthy fats, and bad carbs, along with exercise, help you to lose fat from your mons pubis and penis. Exercise is the most efficient method to target buried penis in groin fat and mons pubis.

Hidden or buried penis due to fatty groin

Hence, if you’re trying to lose fat pouch in the groin area, then you should be focused on a daily workout plan along with a weight loss diet.

How to Lose Fat Around Private Area and Groin for Male With Exercise?

Indeed, you burn fat when you eat fewer calories than you use. Thus, calories deficient exercise along with a calorie deficient diet is the key to losing fat. It can be frustrating to burn calories if you’re doing a bad workout.

Therefore, I will teach you the right way to lose fat in private areas with the proper exercise.

Barbell Squat

Barbell squats are the perfect exercise to target groin muscles and FUPA. It strengthens the posterior chain muscles. You are sure to lose fat from your adductors (groin muscles), penis, inner thighs, and glutes.

Step-by-Step Guide

Put your feet wide apart — this will let you squat deeper, mobilizing your glutes and hamstrings.

Grasp a barbell with your overhand grip and cross it across your upper back — do not place the barbell on your neck. Engage your upper back muscles by holding the bar in your traps.

Slowly squat down with the weight on the bar; keep your head up, your back straight, and your buns out. Get down to your knees until your hips align with your knees, and keep your legs at a 90-degree angle. Do a deeper squat once you have the strength and flexibility.

Then get back up explosively by driving your heels into the floor. Do this until you are standing upright.

Barbell Squat helps to lose FUPA and fat pouch groin area in male

Make 10 sets of 10 repetitions. After every set, allow yourself a minute of rest.

Mountain Climbers

Mountain climbing is the best exercise to lose fatty lumps from your groin area. Mountain climber workouts are great because you can do them anywhere for a full-body workout.

It is an effective method to flatten your arms, core muscles, legs, and shoulders. Apart from them, mountain climbers help to boost metabolism and burn stubborn fat.

Even though mountain climbers appear simple, they can increase your heart rate and exhaust you quickly.

Step-by-Step Guide

Stack your hands directly under your shoulders in a high plank position. Then, bring your knee to your chest and fully straighten it. Do the same with your other knee. Alternate between your knees during the workout.

Mountain Climbers helps to lose FUPA and mos pubis

This workout should be done 10 times for 30 seconds each, followed by a 30-second cooldown.

Dumbbell Push-up Renegade Rows

Dumbbell Push-up is a cardio exercise; thus, it is extremely helpful in burning extra fat.

It’s a great way to train all over at once with push-up renegade rowing. You can do it to strengthen your upper body and ease postural problems too.

Step-by-Step Guide

Performing the push-up renegade row is very intensive, so your first attempt might not proceed smoothly. Here’s how you can start-

Get into a push-up position with your dumbbells on the floor. Then do a push-up while holding the dumbbells. Next, lift one dumbbell, drop it slowly, and then lower yourself. After that, go all the way down and then lift the other dumbbell. Now repeat the procedure once more.

Dumbbell Push-up Renegade Rows to lose fat from private areas

Do this exercise for 10 rounds of 40 seconds each, followed by a 20-second cooldown.


Besides the exercise mentioned above, crunches are best for burning overall body fat and flattening your abdominal and groin area. It helps to improve the FUPA and fat pouch in the groin area.

Step-by-Step Guide

Put yourself on your back. Separate your feet about hip-width apart. Fold your knees to form a straight line and cross your arms over your chest. Squeeze your abdomen and inhale. Next, maintain a relaxed posture and exhale as you lift your upper body. Finally, breathe in and return to the starting position.

Crunches help t lose fat from private area

For beginners, crunches cause significant back pain, but over time, they build up abdominal muscles. Starting with 10 to 25 crunches at a time is the best way to begin incorporating crunches into your workout routine. You can then add another set as you become stronger.

Common Exercises For Losing Fat Penis Area

Losing fat from the genital area is the most challenging part of weight loss. In particular, if you are a man and have a fat pouch groin area, you must be more worried about your buried penis as it hinders having simple tasks or even seeing it.

Thus, it is important to lose fat, especially around the penis, to improve your groin area and make your partner comfortable. Only diet can’t help you, but targeted exercise is sure to help you.

Following are a few exercises to help you out!

Low to High Plank

Planks are the most effective and efficient exercise to burn fat around the private area in males. Moreover, it improves flexibility, movement, mental health, body alignments, and metabolism. Indeed, all these factors contribute to toning your overall body.

Low to High Planks to lose fat from private part

High Knees

High knees are a high-intensity interval training (HIIT) exercise known to be an effective fat burner. You don’t need any machinery to pull it off, and it works on the entire body.

According to studies, rectus abdominis and external obliques are mainly targeted by hanging knee raise variations.

In short, high knees exercise boosts lower-body endurance, strength, coordination and improves cardiovascular endurance.

High knees, good for melting fat from buried penis

Toe Touches

Toe touches exercise is the most simple and effective exercise to strengthen and fatten the hamstrings, overall legs, groin, and pubic area muscles. It is a good stretching move and provides good flexibility to your glutes and lower back.

Toe touches help in FUPA and mons pubis

Half Burpees

The half burpee is a cardio and calisthenics workout. In particular, it targets lower body parts and quads. Indeed, burpee burns the fat better and faster than any other exercise. Moreover, it helps to build strong muscles and boost metabolism. In reality, it efficiently burns the fat throughout the entire body.

These exercises will help you burn calories and lose fat even after you’ve finished working out.

In the right form, the half burpee can add strength to your lower and upper bodies by activating muscles such as the glutes, hamstrings, abdominal, deltoid, lower back, triceps, quadriceps, and calf.

Half Burpees help to lose fat pouch groin area in males

Meal Plan For Reducing Fat Around Male’s Private Area & Groin

Burning fat and reducing the groin area only with exercise is not possible. You should be conscious of your diet as well to achieve the desired results. For this purpose, you must take fewer calories than you burn.  

Track Your Calories Intake

In order to create a calorie deficit, you need to ask yourself: Do you burn more calories than you consume? If you do, then you’re in a deficit.

According to the Mayo Clinic, burning 3,500 calories more than you consume equals burning one pound of fat.

Therefore, you should keep track of your calorie intake while losing genital fat.

Eat A Lot Of Protein

Protein is the key nutrient of the human body. Protein is essential to your overall goal of reducing genital fat, so you should eat plenty of it. In addition to helping you lose weight, the protein will help you prevent regaining weight if you discontinue weight loss activities in the future.

Moreover, it boosts metabolism and immunity and reduces your unusual cravings, making it super easy to reduce your pubis fat.

protein rich diet is helpful while losing fat pouch groin area in males

Following are the high-protein foods you can eat while reducing genital area fat.

  • Seafood (salmon, crab, lobster, prawns)
  • Nuts (almond, walnuts, pistachio, cashews, hazelnuts, Brazil nuts, pine nuts)
  • Meat (lean meat, poultry, fish)
  • Dairy products (milk, cheese, yogurt, egg)
  • Legumes (soybeans, lentils, Edamame, kidney beans, split peas)

Carbohydrates Are Good For You

By carbs, you must be doubtful whether it is good for you or not! No doubt, white carbs are not suitable for you, such as flour, white bread, white rice, etc. However, brown carbs can be a game-changer. Thus, you can lose private area weight by reducing your intake of these white carbs and replacing them with healthy brown complex fat.

You can choose from the following foods for healthy carbs:

Vitamin-C Intake Increases

Stress and depression can lead to stubborn fat in love to hold areas due to binge-eating or other eating disorders. Thus, it is good to increase your vitamin C intake, as it is a good stress reliever. Moreover, it also makes your body calorie deficient.

food that are high in vitamin C

Here are a few food options that are high in vitamin C.

  • Citrus fruit (orange, lemon)
  • Broccoli
  • Kiwi
  • Watermelon
  • Brussels sprouts
  • Potatoes
  • Blackcurrants
  • Bell Pepper
  • Grapefruit
  • Cauliflower
  • Cantaloupe
  • Papaya
  • Strawberries

Fats Are Good

It’s possible to lose fat while consuming fat! Sounds absurd, doesn’t it? But if you are losing weight, it does not make sense to avoid eating fat. In this case, you can switch your fat intake from trans and saturated fat to eat mono saturated and poly saturated food.

Following is the list of food you can eat for fats daily intake:

  • Dark chocolate
  • Seeds (pumpkin, sunflower, sesame, flax, chia seeds)
  • Avocado
  • Coconut oil
  • Nuts (walnuts, hazelnuts, almonds, macadamia nuts)
  • Full fat yogurt
  • Eggs
  • Fatty fish
  • Tofu
  • Nut and seed butter
  • Full fat milk
  • Cheese (a few ounces)
  • Grass-fed Beef

Water Is Your Best Friend

It doesn’t matter if your stomach is empty, or you’re hungry. A simple glass of water can accompany you on this adventure! It is important to keep yourself hydrated and satiated while losing weight. It is also necessary to drink plenty of water during workout sessions.


Nevertheless, if you think about sugar-filled alcohol, drop your thoughts! It will only make you fatter.

Food To Avoid While On The Losing Fat Plan

In order to lose fat in the pouch groin area, it is important to avoid foods that trigger your body’s metabolism or immune system.

It is thus recommended to avoid food that can cause inflammation or any other adverse effect on the body. In particular, you must ignore high in trans and saturated food with bad carbs.

Eat healthy and fresh food instead of junk food to keep your digestive system healthy and maintain a healthy nutritional balance.

If you’re trying to lose weight in the groin and private area, avoid the following food categories:

  • Carbonated and sugary beverages (cola, sodas, fruit juices, sports drinks)
  • Alcoholic drinks
  • Baked good (premade desserts, cookies, pastries, cakes, candy)
  • French fries
  • Ice cream
  • Burgers
  • Dried fruits
  • Crackers and chips
  • White rice
  • White pasta
  • White bread
  • Sweetened yogurt
  • Energy bars
  • Processed food (meat, veggies, etc.)
  • Candy bars
  • Fatty red meat
  • Refined cereals
  • Canned soups
  • Pancake syrups
  • Soybean oil
  • Cookies

Fat Pouch Groin Area in Males Surgery

Fat pouch groin area in males can be reduced with exercise and a calorie deficient diet. But if you are looking for something fast and with 100% results, I can recommend some surgical procedures.

These surgeries are sure to give you a flatter pussy area within a shorter period. So, here we go!


Monspasty is a surgical process in which excess fat tissues are removed from a specific area. In particular, this surgery is performed at the mons pubis or pubic mound to reduce genital area fat. It is also known as a pubic lift.

It applies to both men and women at their mons pubis. The average cost for monsplasty may vary according to clinic charges, doctor fees, and your location. But in the USA, monsplasty costs range between $3000 to $8000, on average about $5500.


Liposuction can do wonders for males with fat pockets in their groin area or around the penis. It is a straightforward method that gives you a surprising masculine look.

In the procedure of pubic liposuction, pubic fat is stimulated, and the skin is tightened with the help of equipment. Thus, it results in flattening pubic bulges.

Patients with flab or protuberance groin may experience fantastic results from liposuction. It is a cosmetic surgical procedure that can be beneficial for both genders.

Before and After Pubic liposuction images
Before and After Pubic liposuction images

The average cost per body part lipo is between $3000 and $7000, excluding doctor fees and clinic expenses.

Consider reading: Pubic Liposuction 101: Costs, Results and Realistic Expectations


In addition to the procedures mentioned above, AirSculpting is also an effective fat-burning method. The procedure is minimally invasive, and results are guaranteed. In AirSculpting, a laser is inserted through the desired area to melt fat. A cannula is then used to suction out the melted fat.

The cost of AirSculpting can vary depending on how complicated the procedure is for a patient and other factors like location. The cost of AirSculpting can range anywhere from $3,000 to $10,000.


In contrast to AirSculpting, Coolsculpting is a freezing fat method. It is also a minimally invasive surgery that gives excellent results. It involves the use of a machine that delivers targeted cooling to the groin area fat pouch, causing the fat to freeze at a temperature that kills the fat cells.

Before and after images of CoolSculpting procedure
Before and after images of CoolSculpting procedure

Depending on the location and amount of fat removed, the cost can range from $700 to $4,500.

How To Treat Buried Penis In Children?

Buried penis is a physical disorder that is most common in infants and can occur in males of any age. In this, the male penis becomes hidden or as called buried under excess skin, fat tissue, or scrotum.

The condition can be caused by various factors, including abnormalities in the penis ligaments, scrotal swelling, or morbid obesity. This physical abnormality can cause psychological or relational problems in the adult age.

Buried penis can cause relationship difficulties

It can diagnose physically and doesn’t require any tests. The treatment option generally includes surgery. The surgery can remove excess skin from the penis and tighten the pussy part while maintaining its internal connection with the penile.

Treating a buried penis problem at an early age helps develop healthy relationships and self-confidence in adult age.

Final Thoughts

Despite being created perfectly, it is important to keep your weight under control and tone your body with a good diet and exercise.

I do not prefer complex and expensive cosmetic surgery to top-notch your body. It is a good idea to keep your body fit by eating right and exercising regularly.

In particular, burning fat pouch groin area in males is quite important as it can jeopardize your sexual life.


How can a man get rid of his pooch?

Losing pooch of fat from the stomach, groin, or any part of the body can be possible only with a healthy diet and exercise. Diet should be calories deficient, healthy, and fresh. Also, training must be cardio or of high intensity for fast fat burning.

By eating a weight loss diet and exercising regularly, you’re more likely to get rid of the mother pouch or protruding mons pubis. Moreover, drinking plenty of water and taking enough sleep helps too!

Why is my groin fat?

Fat accumulation in the groin area and the overall pubic area can be one of the inevitable effects of aging, or you may receive it from your parents’ DNA. Also, if you lose sudden weight, you’re going to have a prominent mons pubis area.

However, large and fatty groins are mainly due to childbirth or periods of hormonal change in females.

How do you tone your groin?

Toning the groin without surgery can be done with a weight-loss strategy such as a workout plan with a calorie-deficient diet plan. But, if you want certain instant results, surgical procedures such as CoolSculpting, tummy tuck, liposuction, and many other cosmetic surgeries can help.

Why do I have a lump in my groin?

A lump in the groin area may be the result of a swollen lymph node. But in some cases, a hernia, cyst, STDs, or other microbial infection can result in lump formation in private areas.

Related: Lump Under Skin In Pubic Area: Should You Be Worried?

Why should men reduce fat from their private area?

Fat around the penis can lower the self-esteem of the man in front of the opposite gender. This may also prevent the man from experiencing orgasm. Moreover, it can discomfort the sexual partner. As a whole, a fatty private area or fat in the groin can ruin your sex life as well as your self-confidence.

How to get rid of groin fat without surgery?

Getting rid of fat pouch groin in males without surgery is impossible with exercise and diet. It is also important to note, relying only on a diet while avoiding exercise can’t help with fat burning. On the same side, doing exercise while underlying your food can’t give you the desired results.

Thus, it is suggested to maintain a balance between exercise and diet to reduce the fat in the groin area and lose FUPA.

Here are some articles you may find useful:

How to Lose Fat Around Private Area in 5 Easy Ways Forever

10 Ways to Burn Fat From the Mons Pubis

How To Lose FUPA In 30 Days? Try This 4 Week Challenge!

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