How to Properly Waist Train for Getting Rid of FUPA

The accumulation of fat in any of the three parts of your body, the middle abdomen, thighs, or pelvic area is a hassle because you can’t eliminate or transfer these fats by merely bending or twisting. And now we ‘re going to talk about pelvic area fat.

What Is FUPA?  

FUPA is an acronym which means fat upper pelvic or pubic area. This condition is seen both in women and men. FUPA describes a region with loose skin or fat tissue deposition which is located on or upper pubic area specifically the area underneath your waistline and above the pubic hairline. FUPA is a slang term; medically it is called Panniculus.

Is Waist Training Helpful for FUPA?

Many people with FUPA are also hesitant before using a waist trainer. But apparently, this is the most direct and effective method for a large protruding stomach. Even, you can wear shapewear at any time and any occasion. However, it’s also important to recognize the fact that shapewear will not change your body shape, taking inches from your waist and placing them on your hips.

Although they can not eliminate the fat tissue on your body, they can be a miracle to hide this cellulite, without any disharmony. In this case, you can have a beautiful sexy figure without cutting off these unsightly fats.

What Causes FUPA?   

Groin fat buildup may occur due to a variety of reasons. Following are some factors:

1. Genetics

In general, where the body accumulates excess fat depends mostly on your genes, which can be said to be a non-congenital leading cause of fat accumulation. When the body releases stress hormones into the bloodstream, the fat inside the fat cells closest to your vital organs will be quickly stored.

Genetic predisposition may also be a leading factor for accumulation of fat cells in the groin area, distributing the excess fat cells on a regular basis. All individuals store fat in a unique way and on different parts of the body. People face difficulty in losing weight from such regions.

2. Pregnancy

FUPA may also occur in women after giving birth to their children due to the associated muscle laxity in the pubic area. It is a common finding in women after C-section procedures or postoperatively in patients who have undergone a horizontal incision in the lower abdomen.

3. Weight Gain/Loss

Weight variations, i.e., weight gain or weight loss may also lead to this condition. Weight gain causes fat tissue deposition while extreme rapid weight loss may result in losing skin in the pubic region. Obesity is a significant factor in creating weight gain which further leads to FUPA condition.

4. Poor Diet

Your diet determines your look and the way you feel. It is mainly the case for people who are genetically prone to fat deposition in their pubic area. The principal causative nutritional factors include prepared and inflammatory foods example sodium enriched fast foods, alcohol, grain meals. These foods are the leading factors for fat tissue buildup around your body areas. Refined sugars mainly white sugar and white bread increase the levels of sugar in the blood which further leads to high insulin levels. The body responds to this mechanism by fat deposition.

5. Stress

Stress plays a vital role in Fupa development. Stress along with poor dietary factors may lead to the higher deposition of fat. Fat deposition occurs due to the cortisol hormone during stress over issues like family problems, job demands or relationship problems. Vitamin C in oranges, bell peppers and strawberries may help in controlling the stress levels along with Omega 3 addition in your diet.

Waist Training for Getting Rid of FUPA

1. Choose a Fupa Waist Trainer That Fits You Best

Waist trainers are garments which help women in reducing their accentuating curves and waist sizes. It has a temporary effect by compressing the abdomen region. Choose your waist trainers wisely with front closure with hooks and good boning. People prefer waist trainer with steel boning than the plastic ones due to the durability factor. The waist trainer should be tight enough so that you can close it on the 3rd hook without any bulge. Enough structure should be available to place on the waist. Your breathing ability should not be interfered due to the waist trainer.

2. Break in Your Waist Trainer

You should break your waist trainer into a comfortable fit. It feels uncomfortable while you are wearing it initially, but gradually you will feel used to it.

3. Accompany Your Waist Training with an Appropriate Diet

Waist trainer is available, but you should accompany them with proper nutrition. Eat clean foods which are unprocessed. If the calorie intake is limited, so the body starts mobilizing the fat tissues deposited in such areas which lead to a reduction in fat storage in the pubic area. Choose servings of whole wheat bread, brown rice or brown bread in modest proportions. Proteins such as lean beef, fish and grilled chicken which is low in saturated fat should be added to the diet. Lean muscles are preserved with protein intake and help in reducing the calories. Moreover, fresh fruits along with Fibrous vegetables should be included in the menu.

[Read more about Waist Training]

Some FUPA Easy-to-Get Exercises Are Also Must

1. Crunches

Crunches are best for an ab workout, be careful in choosing the types of crunches. Do reverse or upright crunches instead of floor ones.

Reverse crunches involve lying flat on the floor with face up, hands placed behind your head without tying up your fingers. Bend and then knees should be raised in a perpendicular fashion with the floor along with a line to your hip. Cross your heels at the level of ankles or place them together. Exhale along with lifting your chest towards your thighs. Abdominal muscles should be tight and do not raise yourself above the floor. Elbows should be stretched while performing this. The nose should be placed still at the knees while exhaling for 5 seconds. Extend your knees, inhale and stay in a line at the level of your hips and keep your back straight. Keep your chin away from your chest. Perform 2-3 sets with 15-20 reps.

Upright crunches also help in Fupa workout. Following guideline is for performing vertical crunches:

Stand straight with hands placed on hips. Inhale withholding your tummy inwards. Put your left leg straight and stretch it as much as you can. Do this for few seconds and place it down with a controlled motion. Repeat for 15-20 times and then change your sides. Perform this exercise daily for better results.

2. Planks

Plank is a useful exercise for upper body strength and burning fat in the lower abdomen. Following are the steps for reduction of Fupa in the pelvic area.

Straighten up your body in a position of the pushup, i.e., shoulder placement should not occur above or below the hip area. Balance your place for at least 1 min. Repeat planks for at least 3-4 times daily. Increase the duration for 20-30 seconds every week until you find a reduction in Fupa area.

3. Mountain Climbing

The fat decrease from lower abdomen along with muscle gain can be achieved by doing mountain climbing exercise. It helps in strengthening the muscles in the upper body. Try these methods on for mountain climbing activity:

Get into a position of push-up such that lower and upper bodies are aligned straight. Bring your right leg upwards in the direction of the right hand as if you are about to race. Bring your knee up, so that your lower ab feels some pressure. Now do the same with your left leg and then again repeat with the right one. Do 3-4 sets, 15-20 times daily. This exercise helps in reduction of fat storage in the pelvic area.

4. Chairlift Exercises

Fupa reduction can also be attained by performing chair lift exercise. The method of doing chair lift exercise is quite straightforward:

Sit straight like sitting in a chair with your spine aligned along with the chair. Keep your hands still on the chair seat and abdominal muscles tight with right leg up in a straight posture. Hold your leg straight up and move it slowly towards the floor. Repeat this exercise for 15-20 minutes and switch sides. This exercise helps in toning down lower abdomen muscles with a reduction in Fupa appearance.


The pubic area is also known as the Mon pubis, which is common in overweight women and men. It is an area of concern especially for women as they avoid wearing their shorts or swimsuits and feel embarrassed. However, nowadays there are multiple solutions to get rid of the bulge present in the pubic area.

Regular exercise and diet are the two common natural ways to get rid of the subcutaneous fat layer deposition in the upper pelvic area and remember that overall weight loss also helps reduce FUPA size. Of course, don’t forget that waist training is also a good assistant, with different levels including light, medium, or steady controls, from which you can choose according to your needs.

If you cannot achieve your goal with both options, so the next available opportunity is Liposuction in this region or abdominoplasty and monsplasty (which also can be called Pubic Lift or mons pubis liposuction.) The beauty process is especially necessary when genetics is the chief cause of your FUPA.

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