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Mons Pubis Fat Loss Exercise: 10 Ways to Burn Fat From the Mons Pubis

Everyone has fat pads between their legs. Even the guy who hits the gym frequently. This fat pad is called “Mons Pubis.” It can be embarrassing to have a large one that hangs over your underwear, but luckily there are some mons pubis fat loss exercises you can do at home to get rid of it!

All you need is 30 days and 10 minutes each day. For sure, this will help with your self-esteem, tone your lower body, and increase circulation in those areas.

Let’s face it; no one wants to wear shorts or a bathing suit when they have an abundance of unwanted fat hanging out there, so read on for more information on how to reduce fat from mons pubis.

Table of Content

What is Mons Pubis?

The mons pubis refers to the fatty tissue deposit located on the anterior surface of the pubic bones (the pubic symphysis and the two pubic bones in the pelvis). The pubic symphysis is the cartilaginous joint that connects the front of the pelvis to the top.

Female mons pubis area
Female mons pubis area

In females, the mons pubis comprises a triangle that extends from the base (pubic hairline) to the clitoris. The top portion, which lies on top of your pelvic bone and has no significant function other than preventing irritation, contains fatty tissue. In contrast, the bottom half includes nerve endings for sexual pleasure.

While in males, mons pubis size is less prominent as compared to females. Men have a diamond-shaped escutcheon that extends towards the umbilicus. Women have a sharp edge for mons pubis that runs horizontally.

As for the mons pubis function in both genders, primarily responsible for pheromones, moreover, the fat on your mons pubis acts as a cushion/padding for the genital area if you experience any impact.

The Best 10 Mons Pubis Fat Loss Exercise

It can always be an embarrassing issue, no matter how you define FUPA, especially if you are about to pack for Florida next summer. So before things look really odd in your favorite swimsuit, try these FUPA workouts and get rid of pubic fat.

Before we dig into the details on getting rid of FUPA, let me remind you that even the best exercise for pelvic fat won’t affect you if you do not control your calorie intake.

Here is the best mons pubis fat loss exercise for men and women. You will surely find these exercises to reduce fat on mons pubis fruitful:

Bicycle Crunches

Bicycle crunches are a great way to work out your deep core muscles and strengthen them without straining or hurting your back. It is also the best FUPA exercise to reduce fat on mons pubis you can try at home. Follow these steps for the bicycle crunch:

  • First, lay flat on the floor with both legs bent.
  • Then bring one arm up towards your head while keeping your shoulders off the ground,
  • Next, extend that same leg out straight and turn in the other knees at an angle, so it nearly touches the opposite elbow.
  • Then repeat this movement but switch feet as well!

Bicycling regularly with a weight loss diet will help you in mons fat removal without surgery.

Modified Mountain Climber

The mountain climber is one of the best exercises that focus on the lower abdominal muscles. Make a few modifications to it, and you can turn it into the best ab workout for FUPA. Here’s how to do it:

modified mountain climber as mons pubis fat loss exercises
  • Start by doing a reverse crunch from an incline or against a wall before making your way down on the floor into full-mountain climbs.
  • It is important to keep engaged with the core throughout and maintain spinal alignment when performing this exercise so that only one part of the body moves at any given time.


Rollups may sound simple, but they can be practical and challenging exercises to lose FUPA if you do it slowly. Follow the steps below for better results:

Rollups exercise to lose mons pubis
  • Start by sitting up straight while stretching the legs out in front of you.
  • Then, hold the arms out straight, and keep them parallel to your gaze.
  • Slowly roll back until you’re entirely lying flat on the floor. Keep both of your hands extended and forward-facing.
  • Grab a weight with two hands while moving. It will add extra resistance to the exercise.

Forearm Plank

The forearm plank is a great way to strengthen your core without straining those weakened muscles in the inner abdomen. By far, this is one of the exercises to get rid of FUPA. The steps for this mons pubis fat loss exercise are:

  • Start by getting into a kneeling position and placing your forearms on the floor; closed fists are positioned below you.
  • From here, lift weight distribution evenly over arms while toes point forward-this will make the body perpendicular with the ground surface and abs tight as possible when balancing above armpits.
  • Hold the pose for at least 30 seconds or more; return to the starting spot and repeat the movement.

If you are tired of checking the fat pubic area workouts, I have some great diet tips at the end of the article. So stay with me.

Leg Raises

Leg raises are a great way to strengthen your core and tighten up the muscles in your abdominal region. And if you really want to see the difference between FUPA exercises before and after, leg raises will be one of the best options.

Leg Raises exercise to reduce mons pubis
  • Try lying on the floor with your hands tucked underneath you.
  • Then bring one leg at a time towards right angles high into the air while tensing it as much as possible for an extra challenge.
  • Slowly lower down back to starting position before switching legs and repeating this exercise 3 times on each side!

I have a few more exercises to get rid of FUPA for you. However, you have to keep a consistent routine for them. I would recommend 10 minutes each day for a month, and you will realize how to lose a FUPA in 30 days.

Pelvic Tilt

Pelvic Tilt exercise

A bridge exercise is a way to work your abs without putting too much pressure on them. Certainly, this can be helpful after vaginal or cesarean delivery because it will not stress the abdominal area while recovering from childbirth and time spent in bed recuperating. According to the physicians, tilt is one of the best FUPA exercises for females at home.

  • Lie down your entire back on the floor as if you were looking at a sky full of stars.
  • Bring your arms to rest by your ears and bend your toes to point towards the ground.
  • Gently press into feet and toes to lift the belly button toward the ceiling until it’s all tensed up like an excited pet, before slowly bringing the pelvis right back down again.

Flutter Kicks

Flutter kicks are a simple exercise you can do to help tone your lower abdominal muscles. They look easy, but they’ll make you feel the immediate impact of calorie burning! So if you are looking for easy but effective mons pubis fat loss exercise, there is hardly any alternative to flutter kicks.

  • Lie down on the ground with your feet straight in front of you.
  • Brace your core and tilt your entire pelvic area from the ground.
  • Now, lift one leg as high it can go before lowering that to touch the floor again.
  • Then start lifting from another position for the desired number of repetitions without letting any foot touch the ground!

FUPA Workout Diet

Now you know about almost all the workouts to get rid of FUPA. But to make them effective, you need a complementary FUPA workout diet plan for those pubic fat exercises.

You should include high-quality proteins, carbohydrates, and good fat to keep your body toned and support the Mons pubis workouts. Let me explain how these three nutrients will help you get rid of pubic fat.


When you eat protein, it tells your brain that the body is fully nourished. So when we feel fuller for more extended periods, our bodies will crave less food. And less food will end up in less mons pubis fat.

Protein is an essential macronutrient in maintaining muscle mass and has weight loss benefits because it helps us feel satiated from all those delicious, high-quality protein sources!

Listed below is the list of protein-rich foods that may help you to lose mons fat:


Carbohydrates are a macronutrient in the human diet, primarily found in items like rice and sugars; they form an essential part of any meal plan because it’s what provide us with fuel- the “energy” we need every day. Carbohydrates come packaged in two different types: Simple (like sugar) or complex (like wheat).

Complex carbs like whole grains, sweet potatoes, and vegetables contain more nutrients than white bread and pasta without simple sugars, which provide little nutritional value. You should do your best to avoid simple carbs while opting for complex carbs instead!

Here is a list of healthy carbs you can eat while on a FUPA workout diet plan:

  • Pasta
  • Barley
  • Acorn squash
  • Legumes
  • Whole wheat bread
  • Oatmeal
  • Bananas, Apples
  • Quinoa
  • Cherries
  • Kamut 
  • Sweet potatoes
  • Blueberries
  • Broccoli
  • Sprouted bread
  • Teff
  • Spinach

Good Fat

Fat has been unfairly vilified in the media, but it’s actually good for you! It is super important in producing essential hormones, supplying the daily dose of energy, and providing insulation from cold weather.

You need to make sure you consume healthy fats with omega-3s and avoid harmful trans fat that will ruin your health and leave a bad taste on dieting altogether.

Here are the healthy fats food option that you can gain while on mons pubis diet plan:

  • Coconut
  • Avocado
  • Salmon
  • Dark Chocolate
  • Greek Yogurt
  • Nuts
  • Tuna
  • Whole eggs
  • Olive oil
  • Milk
  • Heavy cream
  • Cheese
  • Chia and flaxseed
  • Spirulina
  • Bacon

Maintaining these three essential nutrients in your diet while doing pelvic fat-burning exercises will give you a quick outcome in just 30-days to get rid of fat mons.

Stress and Mons Pubis Fat Loss Exercise

Stress can cause you to store excess fat, especially in the mid-abdomen. When your stress levels increase, the cortisol level also increases, which causes some detrimental health effects like increased blood sugar dysregulation and overeating. And they lead to more fat storage in the entire body, including the mons pubis.

To avoid these risks of chronic stress, you must learn ways of managing this situation, so you don’t have trouble storing any extra weight on yourself! Along with exercises to lose fat on mons pubis, you can try meditation, motivating activities, or adequate sleep to keep stress at bay.

How Do I Lose Weight In My Mons Pubis Area?

A healthy diet and exercise program designed to lose weight will help you shape your private areas if you are overweight. You should also keep in mind that diet and exercise alone will not be enough to achieve the desired body shape.

It is also not possible to target a particular body part for trimming. If you want to lose weight, you must do so holistically.

However, if your weight is average but still has a protruding or large mons pubis size, it may be genetic or hormonal. Therefore, weight loss will have minimal or no effect on your genital area.

Under such circumstances, you can get nice private parts through surgical or non-surgical methods. The safest technique to achieve a healthy genital area is through cool sculpting or liposuction of the mons pubis.

Mons Pubis and Fupa Before and After Surgery Images

A weight-loss strategy can reduce FUPA and mons pubis fat, but it isn’t a permanent solution and may take months to see results. Surgical and non-invasive procedures are the most effective and fastest ways for removing mons pubis fat.

Mons Pubis and Fupa Before and After Surgery Images

Both are safe and effective for fast mons fat loss. Here is the complete guide to surgical methods for the removal of mons fat in males and females.

Mons Pubis Workouts vs Surgery

It takes at least 6-12 months for diet and FUPA mons pubis fat loss exercise to work, but not everyone is lucky enough. If you haven’t seen any progress after that time, surgery may be the next step. You have three options to pick from.


It is a type of cosmetic procedure that removes the fat located on your mons pubis or FUPA. The process is called a pubic lift in women, since excess skin and fat tissue are removed from the pads covering the pubic bone and trimmed around the pubic area.

The same procedure is used for male mons pubis surgery. Monsplasty is the best method to remove the mons pubis fat surgically in males.

A monsplasty requires two to six weeks to recover and reduce the size of the mons pubis.


Abdominoplasty, also known as Tummy tuck surgery, is a type of surgical procedure to remove excess fat from your lower abdomen and waist. A tummy tuck is usually done with monsplasty to align your abdominal region with pubic area.

It helps in tightening loose skin, thus aids in lifting and straightening mons pubis.


Coolsculpting is the way of the future to get rid of your belly bulge. It’s a newer, more advanced, and less invasive procedure that reduces fat cells from beneath layers of skin where they are safely removed with no damage to muscles or other tissues.

Coolsculpting usually gives noticeable results three weeks after it has been performed on patients with pubic fat.

Related: CoolSculpting for Pubic Fat Control – Can It Help?

Coolsculpting At Home For Mons Fat Removal?

Coolsculpting, aka freezing the fat away, seems to be very easy to do at home. But it is not as easy as it sounds. Moreover, you’ll not get the desired results or even face complications.

Some people try to copy Coolsculpting at home with ice or other freezing products, but it is highly ineffective and potentially dangerous.

It’s highly recommended to do this under the supervision of a professional rather than attempting it on your own.

Liposuction of Mons Pubis Fat Removal

In addition to monsplasty and cool sculpting, pubic liposuction can also be used to contour the bikini area. It is performed under local anesthesia and gives dramatic results.

However, pubic lipo works the best if your skin is elastic. In people with loose or saggy skin, results may be different. For instance, if your mons pubis has a saggy or loose area, liposuction will make them look even looser.

Are FUPA and Mons Pubis the Same?

FUPA means Fat Upper Pubic Area. And yes, technically, it’s the mons pubis. But, to be honest, I think that “mons pubis” makes me feel a little uncomfortable. It sounds like something someone would give you if they were too embarrassed to say any other words or just didn’t know what else to call it.

Personally, my favorite slang term for this part of the body is “foopuh” because it’s so straightforward, easy-to-understand, and cute in an innocent way! However, some people simply love the fat pouch. Wondering who? Beyoncé says she is proud of her mommy pouch and doesn’t want to get rid of it just yet.

However, I am here to help you with a few proven and effective mons pubis workouts so that you know how to get rid of pelvic fat and mons pubis size.

Fat Mons Pubis After Pregnancy

After pregnancy, blood flow to the uterus and genital organs increase. As pregnancy progresses, the area becomes fuller and more congested. The expansion of the uterus also blocks the flow of venous blood, causing swelling of the vulva and the legs.

As a matter of fact, weight gain is common among pregnant women due to hormone changes. But, most of the weight you gain while expecting your baby will work its way off once your hormones are balanced, and you resume your normal activities.

Fat Mons Pubis After Pregnancy

However, there may be fat deposits left over. It can also happen to your abdomen and pubis mons.

The most common approach to loss mons pubis fat is liposuction, in which the excess fat is removed. However, if you struggle with droopy skin, cool sculpting or a tummy tuck with monsplasty can be your go-to option.

Final Words

It can be frustrating when you’re putting your best to reduce fat from the mons pubis region, but there is no positive outcome. However, keep your cool! Patience and dedication are the keys here. These mons pubis fat loss exercises and healthy lifestyle changes help you to reduce mons pubis fat over the time.

The FAQs About How to Reduce Mons Pubis Fat

  1. How Do You Lose Fat in Your Pubic Area?

There are three ways to get rid of pelvic fat from the mons pubis region. They are

  • FUPA workout at home
  • Diet to Complement mons pubis workouts
  • Surgery

For most people, the first two options resolve the issue of ‘get rid of pubic fat.’ However, if it doesn’t work out, you may have to consider surgery.

  1. How Can I Reduce My Mons?

If you want to remove the excess pelvis fat from the mons region, try the following mons pubis weight loss exercises at home.

  • Bicycle Crunches
  • Modified Mountain Climber
  • Rollups
  • Forearm Plank
  • Leg Raises
  • Pelvic Tilt
  • Flutter Kicks

  1. What Foods Get Rid of Fupa?

Foods rich in high-quality protein, carbohydrates, and fat will help to lose mons pubis fat. These nutrients will make your stomach full in quick time and prevent any over-eating.

  1. What Does Prominent Mons Pubis Look Like?

Mons pubis is a layer of fatty tissue located in the private area of males and females. Females have prominent triangle-shaped mons while males have prominent diamond-shaped mons pubis. Indeed, this gives your pubic hairline and bikini area a beautiful look. Hair grows in this area during puberty.

  1. How Can I Prevent a Protruding Mons Pubis?

Large Mons pubis may be for certain reasons such as: genetically, after giving birth, less activity, hormonal imbalance, etc. However, living an active life with a good diet may help to avoid fat deposition in body areas. You will be less likely to get fat FUPA or pubic fat if you exercise or walk daily and eat healthy, digestible meals.

  1. How Much Does Suprapubic Fat Removal Cost?

Suprapubic fat removal cost can vary, depending on the amount of laxity and tissue to be lifted and the reduction of Mons pubis. ThermiVa treatments cost $1,000 each. Advanced liposuction, including the Mons Pubis reduction, typically costs $2,000.

  1. How to Lose Fat Around the Private Area for Males?

Losing FUPA or mons pubis in males can be gained through a caloric deficit diet and cardio exercise. Such as running, swimming, cycling with a complete workout plan. Indeed, this workout strategy helps to burn fat and target fat. However, if you are a man and these strategies are not working to streamline your genital area, then monsplasty is another medical method to remove targeted fat.

  1. How to Get Rid of Fupa Without Surgery?

If you avoid pubic fat surgery, it doesn’t mean you can’t trim yourself. You can lose your FUPA with a good weight loss strategy in which you have to eat more protein, fewer calories, healthy fats, and carbs with heavy to light workout plans. Indeed, the FUPA diet plan and mons pubis fat loss exercise help you get rid of embarrassing fat, and you can say hello to attractive private areas!

  1. How Can I Reduce My Mons Pubis Fat?

Losing overall body weight will surprisingly result in reduced mons pubis fat. It is therefore recommended to shed the extra fat with the help of a workout and diet plan. However, if you want guaranteed results in an instant, you can have liposuction or coolsculpting. Liposuction is a straightforward method for burning pubis fat.

  1. What Causes a Large Mons Pubis?

There are lots of people with large mons pubis. A variety of factors contribute to this. Many people are born with fatty mons pubis, i.e., it is congenital or inherited in them. Moreover, your mons pubis becomes more apparent when you gain weight quickly. Nevertheless, women who gain fat in their private areas are typically affected by hormonal imbalance or after giving birth.

  1. How Much Does a Mons Lift Cost?

Costs of Mons reduction/lift depend significantly on how much tissue and laxity are involved. Also, the clinic charges may vary greatly. Yet, it costs on average $2500 for a mons fat reduction treatment and $1,000 for the ThermiVa treatment.

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