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A Complete Guide on How to Lose Fat around Private Area

You are much more conscious about your health, aren’t you? If so, you are concern about your weight, nutritional status, personal hygiene, and so on, right? And you are one step ahead than the others because you are also concern about your private part which is a very positive thing. More specifically you are thinking How to Lose Fat around Private Area? We really appreciate this kind of conscious people like you.

Fat in the private area (mons pubis) and FUPA are not bad at all, but if it becomes excessive, then you should think about it. Usually, you don’t feel any discomfort, but excess fat in the private area may change the shape of the valva, and sometimes it doesn’t look good. That is why most of the girls want to know how they can reduce the fat from the area.

Fat Belly Fix
If you are one of them, this content is written absolutely written for you. Hope in this content; you are going to get the best ways on how to lose fat around pubic area and what is pelvic fat. Keep reading.

What is FUPA?

FUPA stands for the fat upper pubic area. It is the area between mons pubis and the lower portion of the umbilicus. If fat accumulates here excessively then, it sags or hangs just above the mons pubis. The skin is loose in this area. The word is also known to many people as panniculus but what is the fat above the groin called, it is known as pannus or groin fat pad.

This problem usually appears in women who are in the post-pregnancy phase as females are more stressed on how to lose weight around private area. Not only women, but it is bothering men too. Anyone, regardless of gender, who is overweight or morbidly obese, is struggling with FUPA. From the aesthetics point of view, women are more worried than men.

In men, this fatty upper pubic area covers the penis. The fat pad almost engulfs the penis bottom. The penis looks shorter than its actual size because of the dominant FUPA. The size of the penis does not change actually but appears shorter. This may affect the sex life of men.

Women can easily talk about their FUPA because of aesthetic concerns. But it is embarrassing for men to discuss their FUPA.

It is hard to get rid of FUPA if it is ignored for a longer time. Some people are happy with their FUPA. Beyoncé is the most common example of happy people with FUPA. She confessed FUPA appeared after delivering her twins, and she is happy with it.

Several reasons are contributing to the development of FUPA. Common ones are stress, unhealthy diet, pregnancy, and genetics. Once it develops, it is not very easy to get rid of it. Many easy ways can be adapted to lose FUPA.

The first-line defense against FUPA includes exercises and a healthy diet. Men should also lead to a healthy lifestyle if they are eager to know how to get rid of male FUPA. Other than this, surgical treatments, FUPA surgery are also in fashion. In surgical procedures, the fat is removed surgically without any hard effort.

Women are more into surgical removal of FUPA as compare to men. The decision of invasive procedures is totally personal because there are risks attached to surgeries.

There isn’t any statistical data available for FUPA. Talking to your physician and tracking the problem is necessary. It will help you to decide on treatment procedures.

Is FUPA and Fatty Mons Pubis the Same Thing?

Some people make a mistake thinking FUPA and fatty mons pubis is the same thing. But I want to make you clear that FUPA is the upper portion of the mons pubis. You should know mons pubis is the area just above the labia where pubic hears appear. When fat deposits on the mons pubis then it is called the fatty mons pubis.

So, you can see the areas are different, one is the upper portion, and another belongs below. So, fatty mons pubis and FUPA is not the same thing indeed.

What are The Causes of FUPA and Excessive Mons Pubis Fat?

The causes of FUPA and the fatty mons pubis are almost the same. It never means that you always have both at a time. You may have only FUPA or excessive fat in mons and you also may have both but not always. The primary causes are below.

Weight Gain and Rapid Weight Loss

You are getting weight means an excessive amount of fats are depositing in your body, especially under the skin. And naturally excessive fat may be accumulated in the mons pubis and also in the upper pubic area.

On the other hand, some people take some steps so that they can lose weight rapidly. During that period, FUPA may appear. Weight losing exercises and diets are beneficial for weight loss, but their main target may not pelvic area. That is why the fat in the pelvic region does not lose properly, and you get FUPA.

Menopause and Aging

Day by day, you are getting older. After 45-50 years, most of the females develop menopause, and then many hormone changes occur inside the body. As a result, FUPA may develop. On the other hand, males are not related to menopause, but they also become older. At that time, the skin becomes loose and develops FUPA to the male.


During pregnancy, the abdominal skin becomes stretched out to make the space for the baby. At that time you cannot notice FUPA, but after delivery, you will notice that you develop hanging pooch.


When you are in so much mental pressure and stress, your body increases the secretion of the hormone cortisol. The function of cortisol is converse to insulin. And the hormone cortisol enhances fat deposition around the midsection. Eventually, you develop FUPA and excess fat to the mons.

Genetic Factor

It is one of the main reasons to develop FUPA. You don’t know about your genetic information. Your genes identify the area where to deposit the extra fat of your body. Similarly, they also determine where fat burn starts first.

You may have noticed that some people born with elevated mons pubis and FUPA also. If genetics responsible for this issue, then it resists all effort to reduce fat in the mons and upper pubic area.

Wearing Tight Pants

This is one of the primary causes of these issues. When we wear tight pants, then the pant exerts much pressure around the pelvis and helps to accumulate fat in the pelvic region. You also notice that the portion is slightly depressed where you wear the pant. But extra fat appears just above the line which is FUPA. So, you should be careful about the pant you wear. Try to wear the pant that fits well.

Now, as you know the reasons which might cause FUPA are, let’s find out how to get rid of pelvic fat?

How to Get Rid of FUPA and Excessive Fat in Mons?

Is there anyone who has FUPA but the question doesn’t have in their mind how I lose my FUPA? To them, I want to say there are many ways available on how to get rid of FUPA. For that, you have to change your lifestyles such as diet habits, and exercise. At the same time, you should take enough rest, free from stress, and so on. Take a look; details are below.

Eat Quality Diets

I don’t know about your daily diet menu, but now you should take sugar-free and those foods having fat burning capability. You should avoid sugary drinks, saturated fat, processed food, deep-fried foods. Add Vitamin C containing food to your meal such as guava, broccoli, papaya, Kiwifruit, and citrus fruits.

On the other hand, Greek yogurt, Cinnamon, capsicum, and omega-3 containing foods can be a good remedy for you.

Reduce Stress and Sleep Well

If you have a sleep disorder, you should consult with your doctor. If you can’t sleep properly, excessive fat starts to deposit around the abdomen and lower pelvis. Also, you should free from anxiety, and stress because, in this state, adequate cortisol is released, which tends to store fat in those areas. So, you should take rest and free from stress to reduce fat in the upper pubic area and mons.

Practice Yoga

Yoga not only helps to calm mind, but it also creates harmony within body and mind. As mentioned earlier, FUPA develops if you are constantly under stress; this also encourages binge eating, which leads to the storage of fat around the belly. By doing yoga, you are more aware as by eating right and doing certain exercises will help to get rid of this stubborn fat.

So, to lose FUPA, you should focus on the poses that will specifically target fat around your belly and burn it. These powerful yoga positions are as follows:

  • The cobra pose will help to strengthen your spine and burn FUPA.
  • The Boat pose will target your love handles, FUPA, and makes legs stronger.
  • The wind easing pose involves pressure on your abdominal muscles and legs which will burn fat.
  • Raise foot posture will help you to eliminate the flab that accumulates around your lower abdominal region, waist, and hips

Avoid Sweet and Sugary Foods

Minimize sugar in your diet and completely eliminate sugary drinks. Accumulation of fat in belly and liver is due to the overloading of fructose in the liver, which is turned into fat later. Instead of choosing these sweet delights, you should have a preference for fresh fruits.

Keep in mind whole fruit are extremely healthy and has plenty of fiber, which in turn mitigates the negative effects of fructose. In short, consumption of excess sugar may be the primary driver of fat around the belly. This also includes soft drinks or fizzy drinks, which have deleterious effects on your health.

Eat Plenty of Protein:

Protein is considered as the most vital macronutrient when it comes to losing fat. Adding the maximum amount of protein in your diet will help you to achieve your ultimate goal of reducing fat. The plus point is it not only helps to reduce your weight but in the future, if you abandon weight loss activities, the protein will help to avoid regain.

High protein food like seafood, legumes, nuts, meat, and dairy products are the best protein sources and worth adding in your daily diet. In a nutshell, the protein will improve your metabolism, reduce your hunger cravings making it super easy to reduce weight.

FUPA Exercise

If you want to lose fat from the upper pubic area and know about how to lose male groin fat, the best way is to take a quality diet with proper exercise. Just do this you will get great benefit. Some of the exercises are recommended for you to lose your FUPA, which are listed below.

  • Planks.
  • Straight Leg Raise.
  • Pelvic Tilt.
  • Crunches.

Do the plank:

Plank is usually underrated exercise, but actually, it is excellent for building core, and it targets your entire abdomen. It is a simple yet effective workout that requires no machinery.

  • You need to get in push up position
  • Your hands should be at level with your shoulders, raise yourself from the floor slightly until you are in balanced position on your arms and toes
  • Try to hold this position for as long as you can

Straight leg raise:

No special equipment is required to perform this exercise. You just need a space where you can lie on your back freely. For best results, it should be performed with other complementary exercises 3-4 times a day.

To start the straight leg raise

  • You need to lie down with your hips square and legs laid out
  • Make an L shape by raising your legs
  • Take a deep breath, exhale, lower both legs and return to the starting position
  • Repeat it again until the set is complete

Pelvic tilt:

Pelvic tilts comprise very subtle spinal movements that provide strength and support to your muscles around the lower back, particularly the abdominals. Let’s see how you will be able to do it:

  • With bent knees and soles of your feet on floor lie back straight
  • Gently exhale and rock your hips toward your head slightly. You’ll feel pressure in your lower back
  • Maintain this position for few breaths, Inhale and return to the neutral position when you are ready
  • Complete your set

Don’t forget the crunches:

Crunches will help to strengthen your abdominal and stomach muscles. Most important point while doing this exercise is to maintain the proper posture so you can ensure this exercise is effective.

  • Lie on your back comfortably
  • Cradle your neck lightly in your hands and bring your knees up toward your chest
  • While curling your knees up, lift your head and shoulders off the floor
  • You can start with three sets of ten repetitions and build up from there

Standing crunches (Alternative to crunches)

If you have a bad back, you can try standing crunches.

  • Stand straight with your hands behind your hips
  • Pull your stomach in by inhaling
  • While keeping your posture straight, bring your left knee up toward your chest
  • Now, lower your left leg slowly
  • Repeat this for 10-15 times and follow the same routine for right leg

Mons Pubis Fat Loss Exercise

Yes, it is difficult to lose fat from a specific area by doing exercise because it depends on your overall body type and weight. But we are very hopeful that the following exercises help you a lot to lose fat from the mons pubis area.

  • V Pull.
  • Plank.
  • Anti-rotation and leg raise.
  • Mountain Climb.

V pull

V pull targets your rectus abdominis, external obliques, internal obliques and hip flexors which improves your core and trunk balance. In this exercise, your torso is off the ground with your legs extended and your body forms a V shape.

With hands and feet on the floor, begin with a seated position

  • Lift your legs up at an angle of 45 degrees, contract your abdominal muscles
  • Try to reach your arms straight forward as much as you can, continue breathing throughout
  • For several seconds hold this V-shaped position
  • Return to your position again, keeping your abs engaged
  • Before you reach the floor, need to stop and hold this position for a few seconds
  • Repeat this workout several times


Plank hold engages multiple muscles at a time. It is most beneficial and best for calorie burning. Improved posture, reduce fat around your belly, tighter tummy and flexibility are all results of planks.

  • Get yourself in push up position
  • Raise yourself from the floor and your hands should be at level with shoulders
  • Try to achieve a balanced position with your arms and toes
  • Hold this position for as long as you can

Anti Rotation and Leg Raise

A good workout routine should make your move in every direction which includes forward, backward, sideways and rationally. Anti rotational moves will help you to build your core strength and you can get rid of excessive fat. Following exercises are included in anti-rotational workout:

Basic Single Leg Deadlifts:
  • You need to stand straight and still
  • With the balance on your right leg, shift your weight so that your left toe is slightly touching the ground
  • As you lift your left leg back behind you, hinge over at the hips keeping your back straight
  • You can extend your arms on the ground
  • Repeat the same step with right leg
Unilaterally Loaded Deadlift
  • Hold weight like dumbbell or sandbag in one hand
  • Lean forward, lower your butt while hinging over at the hips
  • Keep your back flat as you hinge over
  • Once you are done with first side switch to the other

Leg Raise

For leg raise workout follow these simple steps:

  • Keep your legs straight and together and lie on your back
  • Lift your legs up straight towards ceiling till your butt raises from floor
  • Lower your legs till they are just above the floor
  • Raise your legs back, then repeat

Mountain Climb

You don’t need to climb a real mountain but if you want you can. Mountain climber exercise is the best exercise to get your stomach muscles in action.

  • Get yourself in push up position
  • With your arms straight and elbows locked balance yourself on hands
  • Move your left leg toward left hand and then repeat for right leg
  • Try doing 3 sets with 15 repetitions

So continue above mons pubis fat loss exercise to reduce pubis fat.

Do I Need Surgery for FUPA and Mons Pubis Fat?

I think if you can follow the diet, regular exercise, then you will not need to think about surgery. I hope you can get the result only to maintain the diet and taking exercise regularly. But, if it fails, what will you do?

Cosmetic surgery is an open procedure to reduce fat in the mons and upper pubic area. Females are more interested than the male, but males also participate here. It is not dangerous and harmful to you at all. Many people do cosmetic surgery for this purpose, and now they are living very well. It is very rare that the patient is unhappy after surgery.


Liposuction and Monsplasty are the surgical treatment options that can be recommended by your doctor.


In this procedure, fat deposits are removed through a tube after the patient is anesthetized. Liposuction is suitable for both genders. Its main objective is to remove the fat under the skin. Not to forget! Liposuction is expensive, like any other cosmetic surgical procedure.

Infection, numbness, and scarring are the risks involved with liposuction. This procedure removes your fat cells permanently. However, if the patient fails to maintain a healthy lifestyle there is a risk that remaining fat cells may grow bigger.

Results of liposuction are clear and obvious when inflammation fades away. This may take several months in some cases. Mostly the swelling is gone within 4 weeks and the area appears less bulky. To ensure the procedure to be safe and effective you should discuss the pros and cons of liposuction with your doctor.


The second name for Monsplasty is the pubic lift. All the fat deposits and loose skin are essentially removed through this surgical procedure and helps to reduce or lift the mons pubis. This procedure can also be combined with vaginoplasty depending upon the patients’ needs.

Monoplasty is performed under local or general anesthesia depending on the amount of tissue removed or whether it’s combined with tummy tuck procedure or not. During the procedure, a horizontal incision is made along the upper edge of pubic area. Depending on the complexity the whole procedure lasts from one to three hours.

While you heal you may need to lie down for a week. Bruising, soreness and swelling are common for a few weeks post-surgery. As your body will be in the recovering phase you need to avoid strenuous exercise and sexual intercourse for three to four weeks.

FUPA Surgery Cost

It is difficult to say the exact pubic fat removal cost. It depends on the state where you are living, types of surgery, your physical condition, and so on. Different surgeries can be done to remove FUPA such as Panniculectomy, Tummy Tuck, Pubic lift, Pubic liposuction, and many more. And the cost of them is not also the same.

Usually, FUPA cost starts from 2000$, and the cost may go up to 15000$. It depends on which surgery is needed for you.

What Should You Do after FUPA is Gone

You are not completely relaxed after FUPA is gone!

Yes, that is the truth that you read. FUPA developed once means you definitely have the chance to develop it again. But you can control this. Yes, this depends on you.

You should not start uncontrolled life again if you don’t want to see FUPA again. That is why you should maintain proper diets, and it is best if you can continue the exercise. Only after that, you can expect FUPA is not coming to you in the future again.

Adopting a few lifestyle changes or visiting a cosmetic surgeon can help you to maintain a perfect body. Your diet should be enriched with protein, Vitamin C and fruits. After you manage to say goodbye to your FUPA it’s important to maintain your lifestyle. Practice yoga and try to relieve your stress as much as you can.

Even if you undergo a surgical procedure and you start living unhealthy, your fat will start accumulating again and make you overweight.

So, enjoy the slimmer version of yourself and make it last longer as it all depends on you.

Summary Line

I wanted to give complete information about How to Lose Fat around Private Area, that is why I also include the surgery section here. If dietary and exercise method fails to lose fat only then you are advised to go on a surgical procedure. And most of the cases, people don’t need to take surgery as they can reduce fat by exercise and quality diet. For that reason I say, surgery should not be your first choice.

Dr. SM Kamal Hasan, MBBS(Medicine), Rangpur Medical College and Hospital Rangpur- Dinajpur Highway, Cantt, Near Central Jail, Rangpur 5400, Bangladesh