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

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 of the others because you are also concern about your private part, which is a very positive thing. More specifically, you are thinking about 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, but you should think about it if it becomes excessive. 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 girls want to know how they can reduce the fat from the area.

If you are one of them, this content is written absolutely written for you. I hope in this content, you will get the best ways to lose fat around pubic area and what pelvic fat is. 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. Do you know whats a FUPA looks like?

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? It is known as a pannus or groin fat pad.

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You must be wondering what causes a FUPA. This problem usually appears in women in the post-pregnancy phase as females are more stressed about losing fat around the 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 area 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. You can adapt many easy ways to lose FUPA.

The first-line defense against FUPA includes exercises and a healthy diet. Men should also lead 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.

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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 it 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 is the lower part fat. So, fatty mons pubis and FUPA are not the same things indeed. But both will make you think about how to lose fat around private area.

Difference Between FUPA vs Gunt

FUPA stands for the fat upper pubic area, whereas gunt is a mixture of two words. The word gut and the slang word cunt combinedly make up the word gunt. Both the terms indicate the excess fat somewhere between the belly button and pubic area.

Though there is a difference between FUPA and gunt yet many people consider them the same. Maybe it is because there are many similarities between these terms. However, I will present both similarities and dissimilarities between FUPA and gunt in this section. 

Many people ask about what’s a FUPA belly. FUPA refers to the extra fat accumulation in the area between your hips and just above the pubic bone. It is also known as panniculus in medical terms. 

Gunt is the fat pouch that can appear between your belly button and mons pubis. In extreme cases of gunt, the fatty belly may bulge out from your trouser. In such conditions, the hanging belly fat may cover the genitalia. 

Gender Involved

Many ask, is FUPA a bad thing? The answer is yes, as losing FUPA is quite a tough task to do. FUPA can be found both in males and females but most commonly in females.

The common reasons for both males and females to develop FUPA are genetic factors, stress, and sedentary lifestyles. For women, there are many more reasons like hormonal changes during pregnancy, after menopause. Wearing tight pants can also account for developing fat above the pubic bone.

Gunt comprises the gut and the vulgar slang used for woman genitalia. So it is obvious that gunt is the excess fat between the lower belly and genitalia of women. However, similar excess fat between the belly button and male genitalia is known as gock.

From the above discussion, it is clear that FUPA can affect both genders, but gunt is the problem for females only.

How to Lose FUPA and Gunt?

There is very little difference between FUPA and gunt, which I have shown above. Now time to answer how to get rid of FUPA vs gunt. You will be glad to know that the irritating fat pouch can be excluded by following the same solutions. Let’s talk about how you can get rid of these excess fats.

  • Change your lifestyle if you are leading a sedentary and nonproductive one.
  • Follow a healthy diet and do quality exercise regularly.
  • Avoid sweet and carbohydrate enriched food as much as you can.
  • Liposuction, Monsplasty are the surgical procedures you can follow if anything else doesn’t work for you.

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, which means excessive fats are deposited in your body, especially under the skin. And naturally, the body may accumulate excessive fat in the mons pubis and 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 be the 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 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 space for the baby. You cannot notice FUPA at that time, but after delivery, you will notice that you develop a hanging pooch.


When you are under so much mental pressure and stress, your body increases the hormone cortisol secretion. 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 in 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 are born with elevated mons pubis and FUPA also. If genetics are responsible for this issue, it resists all effort to reduce fat in the mons and upper pubic areas. And you will end up searching how to lose fat around private area. 

Wearing Tight Pants

This is one of the primary causes of these issues. When we wear tight pants, 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 reason that might cause FUPA is finding out how to get rid of pelvic fat?

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how to lose fat around private area before and after

How to Lose Fat around Private Area?

Is there anyone who has FUPA, but the question doesn’t have in their mind how I lose my FUPA? 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 dietary habits and exercise. At the same time, you should take enough rest, be free from stress, and so on. Take a look at how to reduce pelvic area fat.

Eat Quality Diets

I don’t know about your daily diet menu, but now you should take sugar-free foods with 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 be free from anxiety and stress because, in this state, adequate cortisol is released, which tends to store fat in those areas. So, you should rest and be free from stress to reduce fat in the upper pubic area and mons.

Practice Yoga

Yoga not only helps to calm the mind but also creates harmony within the 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 that eating right and doing certain exercises will help 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.
  • You can eliminate the flab around the lower abdomen by raise foot posture. It will also help you to get rid of hips and waist flab.

Avoid Sweet and Sugary Foods

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

Keep in mind that whole fruit is extremely healthy and has plenty of fiber, which 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 the most vital macronutrient when it comes to losing fat. Adding the maximum amount of protein to your diet will help you achieve your ultimate goal of reducing fat. The plus point is that it helps reduce your weight, but in the future, if you abandon weight loss activities, the protein will help avoid regain.

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

How to Lose Fat Around Private Area with Exercise

If you want to lose fat from the upper pubic area and know about losing male groin fat, the best way is to take a quality diet with a fat pubic area workout. 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 an 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 a 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 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 and stop worrying about how to lose fat around private area:

  • With bent knees and soles of your feet on the 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

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Don’t forget the crunches

Crunches will help to strengthen your abdominal and stomach muscles. Most important point while doing this exercise is maintaining the proper posture to 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 10-15 times and follow the same routine for the right leg

No matter which exercises you pick, don’t expect to get rid of FUPA in 2 weeks.

Mons Pubis Fat Loss Exercise

Yes, it is difficult to lose fat from a specific area by exercising because it depends on your overall body type and weight. But we are very hopeful that the following exercises help you 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, improving 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 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, you 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, reduced-fat around your belly, tighter tummy, and flexibility are all planks results. This is one of the most effective answers to how to lose fat around private area.

  • 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, including forwarding, backward, sideways, and rationally. Anti rotational moves will help you build your core strength and 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 the 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 the first side, switch to the other

Leg Raise

For a leg raise workout, follow these simple steps:

  • Keep your legs straight and together and lie on your back
  • Lift your legs straight towards the ceiling till your butt raises from the 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 your hands
  • Move your left leg toward left hand and then repeat for right leg
  • Try doing 3 sets with 15 repetitions

How to Get Rid of a Male FUPA?

Male FUPA or fat upper pubic area is something many males are suffering from. So how to lose fat around private area males? Though it is as simple as having fat accumulation in any other part of the body, people feel extra self-conscious about this. It has been reported that male FUPA has led men into an unhappy sexual life as they remain insecure.

Our life is an event of celebration where everyone deserves to be happy and content. Mere physical appearance as such should not stop us from the beautiful moments of life. So let us quickly see some methods of getting rid of this problem.

Maintaining fitness: A regular healthy lifestyle with adequate exercise and physical activity can help us solve most of our problems. Multiple exercises are there which effectively help in reducing fat in the upper pubic area.

Even though we are one search away to look for our preferred exercise, often we do not continue those regularly. In this article, I have mentioned a few exercises. With consistency and hard work, anybody can achieve the body that they want.

Bicycle crunches, leg raises, and roll-ups can be your savior in this regard. These workouts focus on the lower abdomen section, and the burning sensation will ensure the great work that is going on in those muscles.

Healthy eating: The only exercise that cannot help you get rid of fat makes you feel insecure about your body. Keep your eyes on what fuel you are giving your body to rely on.

Avoid food containing preservatives, high carbohydrates, sugar, and trans-fats. Keep yourself hydrated by having plenty of water. Also, do not take salty food to save yourself from the nightmares of bloating. 

Finally, a good sleep makes a big difference. Put all your stress aside and give that body a good rest for the night! And you will be surprised to see the difference in male FUPA before and after a lifestyle change. 

Modern medical science has paved the way for a better life. You can always opt for coolsculpting, non-surgical fat reduction, liposuction, tummy tucking surgery, etc. It is high time you stopped feeling less of yourself if you are suffering from male FUPA.

Consult your doctor right away and know how to lose fat around the private area.

Do I Need Surgery for FUPA and Mons Pubis Fat?

How to get rid of FUPA without surgery? The answer is a lifestyle change. If you can follow the diet and regular exercise, 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. The patient is rarely unhappy after surgery.


Liposuction and Monsplasty are the surgical treatment options that your doctor can recommend.


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 the remaining fat cells may grow bigger.

Results of liposuction are clear 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 a tummy tuck procedure or not. During the procedure, a horizontal incision is made along the upper edge of the 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 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. So before you ask how to lose fat around private area, it’s better to know the cost. 

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 to continue the exercise. Only after that can you expect FUPA is not to come to you in the future again.

Adopting a few lifestyle changes or visiting a cosmetic surgeon can help you to maintain a perfect body. You should enrich your diet 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 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; I also included the surgery section. If dietary and exercise methods fail to lose fat, you are advised to undergo a surgical procedure. And most cases, people don’t need to take surgery to reduce fat by exercise and a quality diet. For that reason I say, surgery should not be your first choice.

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Happy Fat Loss Journey

SM Kamal Hasan

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