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How To Lose Fat Around Private Area : Exercise And Diet

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Losing weight is now added in mostly everybody’s schedule. When we follow a workout program mostly the fat which is focused is arm pit fat, breast fat, abdominal fat and thigh fat. But, unfortunately what is missed is the fat around private area. Especially, in female after pregnancy the chances are higher. On the other hand male are also in this list in developing fat around private area. Thereby, today we will tell you how you can lose fat around private area and what basic thing to take care.

In this pandemic situation, most of the people are working from home for prolong hours sitting in one place. This can lead to increase belly fat as well as fat deposition in the private areas. So, to get rid of it, here are some tips on how to lose fat around private area. But before that let us know what it is actually.

What is Fat Around Private Area?

Our body accumulates fat in adipose or in cells throughout the body. Some people have an abundance of fat cells in some areas, making weight concentrated there. It is usually the result of genetics. But women can develop fat around pubic area after having children, as the muscles of the area become loose.

Apart from that, a poor diet, excessive amount of alcohol consumption, intake of high sugar and refined cereals can also accumulate fat on your body, including the upper pubic area.

What is FUPA?

FUPA or Fat Upper Pubic Area refers to the fat deposition under the navel and in the area above your pubic hairline. It looks like a sag or it hangs just above the mons pubis (an area of fatty tissue which covers the pubic bone in both female and male, but tend to see prominent in female). The skin became loose in this area.

What Causes FUPA?

The main cause of FUPA is pregnancy, but apart from this the other possible causes of fat around private area in both men and women are;

  • Poor Diet.
  • Genetics.
  • Weak Core.
  • Stress.
  • Bloating and dehydration.
  • Rapid weight loss or gain.

1. Poor Diet.   

Unhealthy food can cause many problems in the body, FUPA is one of them. Processed, refined foods, high foods in sugar, are the biggest contributors to FUPA. In addition, simple carbs and a diet rich in very little complex carbs and fiber will also cause FUPA.

2. Genetics.   

The distribution of fat cells (known as fat tissue) in the body varies from person to person. If a family has a history of become obese then, it is often runs in families, which contributes to the genetic factor of the accumulation of FUPA.

3. Weak Core.   

We use our hands and feet every day, but we rarely use our proboscis muscles to do some kind of activity. Therefore, accumulation of fat in this area is easy. Weak core muscles cannot use the energy that is accumulating around. So, they need to work to lose fat around the private area.

4. Stress.   

Imagine you’re at the start of the race and being stuck on the ‘get-set’ and never listen to ‘Go’ , so that moment you give up all your energy. Like this way stress acts on the body. The constant state of the ‘get-set’ collects resources (food, as calories), which are stored most well as ‘fat’ to the body for anticipated race.

But they don’t really use or spend them, which leads to their accumulation. At the physical level, the stress hormone causes a spike in cortisol, which promotes fat accumulation.

5. Bloating and Dehydration.   

The human body is designed in such a way that it mostly composed of water. Few people has tendency of drinking less water, which often leads to dehydration. So, to prevent dehydration the body holds water. This sometimes leads to swelling or bloating of the body. Another cause of bloating is the high sodium diet. The more salt you consume, the more water your body will try to hold (to maintain the electrolyte balance of the body).

6. Rapid Weight Gain or Loss.   

Sudden weight gain accumulates fat and is distributed unevenly, often leading to accumulation of FUPA. On the other hand, heavy weight loss develops a pooch in your trunk area.

7. Menopause and Aging.   

Day by day, every individual are getting older. After 45-50 years, most women get menopause which lead to many hormonal changes inside the body. As a result, FUPA may develop. Men, on the other hand, are not related to menopause, but they also tend to develop FUPA. The skin becomes loose and develops FUPA in the male.

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Risk Factors of FUPA.

Many women develop to have belly fat as the inevitable side effects of pregnancy. However, allowing FUPA to accumulate and doing nothing to get rid of it can create further complications in the future. Here are some of the health risks of FUPA.

1. Hypertension.


Many things can cause hypertension, among them FUPA is perhaps the most common. Thanks to our massively immobility life that contributes to FUPA (whether in men or women).

2. Cardiovascular Risk.


The most important risk due to FUPA is heart diseases. It has been shown that abdominal obesity (such as FUPA and excess trunk fat) is a more likely cause of heart diseases than overall obesity. So, people who are obese are less likely to develop heart disease than obese people who have an excess abdominal fat.

3. Diabetes.

diabetes insulin

FUPA – a type of ‘central obesity’ – can cause type 2 diabetes. Because fat tissue in the stomach is hormonally more active than the fat tissue found in any other area of the body. It releases hormones that negatively affect glucose tolerance, increasing the chances of developing type 2 diabetes.

Read Now: 6 Incredible Yoga Poses For Diabetes

4. Dyslipidemia.

Dyslipidemia refers to an abnormal lipid profile. Generally, most cases of dyslipidemia are hyperlipidemia (too much lipids in the blood) instead of hypolipidemia (low lipids in the blood).

In turn, a high level of blood lipids can increase the risk of atherosclerosis – a condition in which the internal walls of the arteries accumulate with excess fat, restricting blood flow. If not treated in time, it may further increase your chances of stroke.

5. Sleep Apnea.

Sleep apnea refers to a sleeping disorder where, a person is unable to breathe freely in an unrestricted manner. It looks as if the person is snoring, but there is no constantly determined rhythm for the alleged ‘snoring’, i.e., in which people don’t breathe for a few seconds, and then start breathing with a loud voice. FUPA greatly increases your chances of sleep apnea.

6. Decrease in Libido.

Obesity is associated with decrease in libido. It is partly due to the physical aspect of FUPA (in which hanging belly fat prevents or greatly disrupts a pleasant sexual experience), but also because of the mental or emotional aspect (where a person may be seriously negatively affected by his physical, causing loss of interest in sex).

How To Lose Fat Around Private Area?

There are several ways to get rid of FUPA. At first, you need to change your lifestyle, such as eating habits and exercise. Also, you should rest enough, be stress free, etc. Take a look on the tips to lose fat around private area.

1. Eat Quality Food.

Everyone has different diet plan, but now you should consume foods that are sugar-free and fat-burning. You must avoid sugary drinks, saturated fats, processed food, deep fried foods.

Include vitamin C rich foods in your diet, such as guava, broccoli, papaya, kiwi and citrus fruits. Greek yogurt, cinnamon, capsicum and omega-3 foods, on the other hand, can be a good remedy for you.

2. Reduce Stress and Get a Good Sleep.

If you have sleep disorder, you should consult your doctor. Sleeping disorder leads to excessive fat accumulation around the stomach and lower pelvis.

Also, try to be free from anxiety and stress as it spike up cortisol in the body, which lead to accumulation of fat in those areas. So, you should be relaxed and stress free to reduce fat in the upper pubic area and mons pubis.

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3. Practice Yoga.

Yoga not only helps in calming the mind but also creates harmony between the body and the mind. As mentioned earlier, FUPA develops if you are constantly stressed and it also encourages through binge eating. Doing yoga makes you more aware to eat right and encourage to do some exercise which will help you to get rid of this stubborn fat.

So, to reduce FUPA, you should focus on the poses that will specifically target and cut the fat around your private area. These powerful yoga postures are as follows;

sphinx pose
Cobra Pose
  • Cobra pose will help to strengthen your spine and burn FUPA.
  • Boat pose will target your love handle, FUPA and strengthen your legs.
  • Pawanmuktasana pose create pressure on your abdominal muscles and feet, which will burn fat.
  • Bridge pose eliminate the layer around the lower abdomen. It will also help you to get rid of the hips and waist layer. It is also one of the effective yoga to lose fat around private area for male and female.

4. Avoid Sweet and Sugary Foods.

Minimize sugar in your diet and eliminate sugary drinks. Accumulation of fat in the stomach and liver is caused by excessive of fructose in the liver, which later turns into fat. Instead of choosing these sweet dishes, you should prefer fresh fruits.

Keep in mind that, whole fruits are extremely healthy and contain plenty of fiber, which reduces the negative effects of fructose. In short, consumption excessive sugar can be the primary cause of fat around the stomach. It also includes soft drinks or fuzzy drinks that have a harmful effect on your health.

5. Eat Plenty of Protein.

Protein is considered to be the most important macronutrient when it comes to losing fat. Including maximum amount of protein in your diet will help you to achieve your ultimate goal of reducing fat.

The plus point is that, it helps you to lose weight, but in the future, if you skip weight loss activities, protein will help to avoid retrieving.

High protein foods such as seafood, legumes, nuts, meat and dairy products are the best protein sources and are worth including in your daily diet. In short, protein will improve your metabolism, reduce your appetite which making it much easier to lose weight.

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Food effective for FUFA.

The right type of food will help you to lose fat around the private area of the body. Following are some food those are effective in FUPA;

1. Perfect Carbs.

While refined and white carbohydrates – such as refined flour, bread, pasta, rice, etc. – are bad for FUPA, but complex brown carbs are good. So you don’t have to give up carbohydrates completely, just choose the right carbohydrates, such as:

sweet potato
Sweet Potato
  • Half-ground or coarsely ground grain.
  • Quinoa.
  • Sweet potato.
  • Barley.

2. Perfect Fat.

Believe it or not, fat cuts fat! So you need to eat good fat to remove stubborn fats like FUPA from your body. Consider including the following foods that are rich in polyunsaturated fatty acids (PUFA) and omega-3 fatty acids:

Salmon Fish Vestibular Migraine diet
  • Almond.
  • Walnut.
  • Flax seed.
  • Fish & Seafood.

3. Foods Rich In Vitamin C.

Vitamin C is a great stress-reliever. That’s why orange extracts find their way into most of our beauty products! Your top 5 sources of vitamin C includes;

Health Benefits of Capsicum

4. Yogurt.

Especially non-sweet Greek yogurt – is great for killing FUPA for three reasons. Those are;

  • It is rich in calcium, which is effective to cut down fat.
  • It is rich in arginine, an amino acid that helps to strengthen and tone the core muscles.
  • Also, it contains a good amount of protein, which helps in muscle building and keeps you satisfied for a long time.
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5. Spices.

Spices are also effective to burn fat. There are two spices you might consider including in your diet (either while cooking, or as topping for cooked food, salads, beverages, etc.);

cinnamon Lose Fat Around Private Area

Cinnamon:   It can be great as a drizzle to sweeten your morning cup coffee, or on smoothies, or even your salad. It controls blood sugar and helps to flush out FUPA.

Chilli:  Whether it is red chilli powder or green chilli, both contain an element called capsaicin, which promotes your metabolism. It helps to get rid of FUPA.

What Should Avoid for FUPA?

Everyone likes to enjoy their drinks at some point or the other, and a lot of women like their cocktails! But cocktails contain a lot of unwanted calories that you can significantly reduce by choosing a simple mixer of drinks. Good news – Red wine is good! The resveratrol found in red wine actually helps in burning FUPA.

Exercise To Lose Fat Around Private Area.

If you want to lose fat from the upper pubic and male groin area, the best way is to take a quality diet with a pubic area workout(kegel 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;

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

1. Plank.

Plank is usually an underrated exercise, but in fact, it is excellent to strengthen the core, and it targets your entire stomach. It is a simple but effective exercise that does not require any machinery.

plank exercise


  • You need to get into push-up position.
  • Your hands should be at your shoulder level, raise yourself slightly above the floor unless you are in a balanced position on your arms and toes.
  • Try holding this position until you can.

2. Leg Raise.

No special equipment is required to perform this exercise. All you need is a place where you can lie down fully on your back. For best results, it should practice 3-4 times a day along with other complementary exercises.

leg raise
Leg Raise


  • You need to lie down with your hips and legs outstretched.
  • Make “I” shape by raising your legs.
  • Breathe deeply, exhale, down both legs and return to the starting position.
  • Repeat it until the set is complete.

3. Pelvic Tilt.

Pelvic tilts have very subtle spinal movements that give strength and support to the muscles around your lower back, especially the abdominals. Let’s see how you’ll be able to do it and stop worrying about how to reduce fat around the private area;

hip roll and bridge
Pelvic Tilt


  • Lie down straight, bend the soles of your knees and feet to the floor
  • Exhale slowly and move your hips slightly towards your head. You will feel pressure in your lower back.
  • Maintain this position for some time, breathe and return to neutral position when you are ready.
  • Complete your set.

4. Crunches.

Crunches will help to strengthen your stomach and abdominal muscles. The most important point while performing this exercise is to maintain proper posture to get the maximum benefits.

Crunch exercises Lose Fat Around Private Area


  • Lie down comfortably on your back.
  • Hold your neck lightly in your hands and bring your knees towards your chest.
  • Lift your knees up, lift your head and shoulders off the floor.
  • You can start from three sets of ten repetitions.

5. Standing Crunches.

If you have injury in your back, you can try standing crunches.


  • Stand upright with your hands behind your hips.
  • Inhale and pull your stomach in.
  • Keeping your posture straight, bring your left knee towards your chest.
  • Now slowly down your left leg.
  • Repeat it for 10-15 times and follow the same for the right foot.

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

Exercise To Lose Fat Around Mons Pubis.

mons pubis
Mons Pubis

Yes, it is difficult to lose fat from a particular area by exercising, as it depends on your overall body type and weight. But with the help of following exercises you can get rid of fat from the mons pubis area.

  • V Pull.
  • Plank.
  • Anti-rotation and foot lifting.
  • Mountain climbing.

1. V Pull.

V pull exercise targets your rectal abdominis, external oblique, internal oblique and hip flexors, thereby improving your core and trunk balance. In this exercise, your torso is above the ground by stretching your legs, and your body forms a V shape.



  • With hands and feet on the floor, start from the sitting position.
  • Lift your legs at 45 degree angle and shrink your abdominal muscles.
  • Try to move your arms straight as much as possible, keep breathing.
  • Hold this V-shaped position for several seconds.
  • Get back to your position keeping your abs engaged.
  • Before reaching to the floor, you need to stop for a few seconds and hold this position.
  • This workout has many benefits.
  • Repeat this workout several times.

2. Plank.

Plank engages several muscles at a time. It is the most beneficial exercise and best to burn calories. It is an effective exercise which help to lose fat around your stomach and makes the body flexible. Plank is also one of the most effective exercise to reduce fat around the private area.

3. Anti Rotation & Leg Raise.

A good workout routine should move forward, back, edge, and rationally in every direction. Anti-rotational moves strength your core and help to lose fat around your private area. Anti-rotational workout includes the following exercises;

4. Basic Single Leg Deadlifts.

single leg deadlift
Single Leg Deadlift
  • You need to stand straight and steady.
  • With balance on your right leg, change your weight so that your left toe is touching the ground a little.
  • Rest on the hips as you lift your left leg backwards, keeping your back straight.
  • You can raise your arms to the ground.
  • Repeat the same step with the right foot.

5. One-Sided Loaded Deadlift.

  • Hold a dumbbell or sandbag-like weight in one hand.
  • Bend forward, lower your butt while resting on the hips.
  • Keep your back flat as you’re sat.
  • Once you’re on the first side, switch to the other.

For foot lifting workout, follow these simple steps;

  • Keep your feet straight and together and lie down on your back.
  • Raise your legs directly towards the roof until your butt comes above the floor.
  • Down your legs until they’re just above the floor.
  • Raise your legs back, then repeat.

6. Mountain Climber.

You don’t have to climb the real mountain, but you can if you want. Mountain climber exercise is the best exercise to bring your abdominal muscles into action.

mountain climber Lose Fat Around Private Area
Mountain Climber
  • Put yourself in a push-up position.
  • Balance yourself on your hands, straightening your arms and closing elbows.
  • Move your left leg towards the left hand and then repeat for the right foot.
  • Try 3 sets with 15 repetitions.
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How To Lose Fat Around Private Area in Male?

Male FUPA or thick upper pubic area is something that many men suffer from. So how to reduce fat around private area in men? Although it is as simple as fat accumulation in any other part of the body, people feel extra self-conscious about it. It has been reported that male FUPA has led men to a miserable sex life as they are feel embarrassment.

Our lives are an event of celebration where everyone deserves to be happy and satisfied. Physical structure alone cannot stop us from the beautiful moments of life. So let us know some of the ways to get rid of this problem quickly.

1. Maintain A Healthy Lifestyle.

Healthy lifestyle with adequate exercise and physical activity can help us to solve most of our problems. There are many exercises that effectively help in reducing fat in the upper pubic area.

Even though we are a quest away in search of our favorite exercise, often we don’t continue them regularly. In this article, some exercises are mentioned. With continuity and hard work, one can achieve the desired body.

Cycling exercise Lose Fat Around Private Area
Bicycle Crunch

Bicycle crunches, leg rise and roll-ups can be an effective exercise in this regard. These exercises focus on the lower abdomen, and ensure maximum engagement of pubic muscles.

2. Healthy Eating.

Only exercise can’t help you to get rid of those fats, making you feel insecure about your body. Keep an eye on what fuel you are giving to your body for transformation.

Avoid preservatives, high carbohydrates, sugar and trans-fat foods. Keep yourself hydrated by drinking plenty of water. Also, do not eat salty food to protect yourself from nightmares of swelling.

quinoa pic Lose Fat Around Private Area
Healthy Diet

Finally, a good sleep makes a lot of difference. Put all your stress aside and give that body a good night’s rest! And you will be surprised to see the difference between male FUPA before and after lifestyle changes.

Modern medical science has opened the way for a better life. You can always opt for cool sculpting, non-surgical fat reduction, liposuction, tummy-kicking surgery, etc. If you are suffering from male FUPA then it is the right time to stop feeling low.

How to Lose FUPA By Surgery?

Cosmetic surgery is an open and effective procedure to reduce fat in the mons and upper pubic area. Women are more interested than men, but men also participate here.

However, it is not dangerous and harmful to you at all. A lot of people do cosmetic surgery for this purpose, and now they are living very well. The patient is rarely unhappy after surgery.

1. Surgical Treatment.

Liposuction and monsplasty and abdominoplasty are surgical treatment options that your doctor can recommend.

2. Liposuction.

In this process, deposited fats are removed through a tube after the patient is sensitized. Liposuction is suitable for both sexes. Its main objective is to remove the fat under the skin. Not to forget! It is expensive, like any other cosmetic surgical procedure.

liposuction Lose Fat Around Private Area

The risks associated with liposuction are infections, numbness and scars. This process permanently removes your fat cells. However, if the patient fails to maintain a healthy lifestyle, there is a risk that the remaining fat cells may grow larger.

The results of liposuction are clear when the swelling is removed. In some cases, it may take several months. Most inflammation goes away within 4 weeks, and the area appears less heavier. To make the process safe and effective, you should discuss with your doctor about the professionals and cons of liposuction.

3. Monsplasty.

Monsplasty is also known as pubic lift. All deposited fat and loose skin are essentially removed through this surgical procedure and helps in reducing or lifting mons pubis. This process can also be associated with vaginoplasty depending on the needs of the patients.

Monoplasty is performed under local or general anesthesia depending on the amount of tissue or whether it is associated with a stomach tuck process or not. During the process, a horizontal incision is applied to the upper edge of the pubic area. Depending on the complexity, the entire process lasts for one to three hours.

When you recover, you may need to lie down for a week. Injuries, pain and swelling are common for a few weeks after surgery. As your body recovers, you need to avoid vigorous exercise and intercourse for three to four weeks.

4. Abdominoplasty.

Abdominoplasty is more popular than its usual name – Tummy Tuck. Going through abdominoplasty to get rid of FUPA is the most aggressive and long way to get rid of FUPA – and most expensive too.

Things To Remember After Get Rid of FUPA.

You’re not completely relaxed after the getting rid of FUPA!

Yes, that is the truth. Once you face FUPA, means you definitely have a chance to redevelop it. But you can control it. If you don’t want to face FUPA again you should not resume your uncontrolled life. So you should maintain a proper diet, and it is best to continue exercising. Only then can you expect FUPA not to come back in the future.

Adopting some lifestyle changes or going to a cosmetic surgeon can help you to maintain a whole body. You should enrich your diet with protein, vitamin C and fruits. After saying goodbye to your FUPA, it is important to maintain your lifestyle. Practice yoga and try to relieve your stress as much as possible.

Even if you go through a surgical procedure and you start to feel unwell, your fat will start accumulating again and you will gain weight.

So, enjoy the slimmer version of yourself and keep it up for longer because it all depends on you.

Bottom Line.

Therefore, a full details about how to lose fat around the private area has been discussed along with surgery section. If diet and exercise methods fail to lose fat, you are advised to go for a surgical procedure. And in most cases, people don’t need to have surgery to reduce fat as doing proper exercise and consuming quality diet can help to remove fat deposition from the body.

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  1. What Is Cortisol?;
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