How to Lose Fat in the Upper Pubic Area (2024)

Fat in the upper pubic area (FUPA) is normal. It's also called the mons pubis or panniculus. Men and women can have a mons pubis. It can look like an extra layer of skin and fat just above the pubis.

Some people have a larger mons pubis because of genetics. Fat in the upper pubic area can also develop after weight loss or weight gain.

This article will go over what causes excess fat in the upper pubic area. You will also learn how to reduce mons pubis fat with exercise or with surgery.

What Causes Excess Fat in the Upper Pubic Area?

Excess fat in the upper pubic area can just be something you're born with. People who are at a normal weight and even those who are underweight can have fat in the mons pubis simply because they are genetically more likely to have fat deposit in there.

Having a larger mons pubis can also come from weight gain. Most people with obesity will have extra fat in this area. The skin of the mons pubis can also become lax and begin to sag.

If you've had abdomen-flattening surgery—such as anabdominoplasty (tummy tuck) or liposuction— you may notice pubic fat even though there has been no physical change to the area. Flattening the abdomen can make the pubic area look like it's sticking out more.

The pubic area can also temporarily look larger after liposuction because gravity pulls swelling down from the abdomen toward the mons pubis.

How to Lose Weight in the Upper Pubic Area

An overall healthy diet and exercise are the best ways to reduce excess pubic fat.

Examples of diets that people may consider trying include:

• Low-fat diet
• Ketogenic ("keto") diet
• Paleo diet
• Vegan diet

You don't have to be on a particular diet to lose excess pubic fat. Having an overall nutritious diet that supplies the calories you need can help reduce mons pubis fat—especially when paired with physical activity and exercise.

Exercises to Shrink the Upper Pubic Area

One of the most efficient ways to reduce excess fat in the upper pubic area is exercise. It's not possible to reduce fat in a specific area of the body but general cardio and strength training can be helpful.

That said, the following exercises may help improve the appearance of fat in the upper pubic area by strengthening and toning the abs and lower body.

Forearm Plank

The forearm plank is a great core exercise. It engages your stomach area as well as your back, legs, and arms. Here's how to perform a forearm plank:

1. Start in a kneeling position with your elbows bent to a 90-degree angle, your forearms on the floor, and your fists closed.
2. Extend your legs behind you and raise up onto your toes. Your body should be in a horizontal line (or as close to it as possible), from your feet to your head.
3. Hold this position for 30 seconds. Increase that time as you are able. Be sure to tighten and engage your abs throughout the exercise.
   

Bicycle Crunches

Bicycle crunches activate your abdominal muscles and improve your conditioning and coordination. Here's how to perform bicycle crunches:

1. Start with your back flat on the floor with your knees up and shins parallel to the floor. Be sure to press your lower back against the floor to ensure your abs are engaged.
2. Place your hands behind or on the sides of your head without interlocking your fingers.
3. Extend one leg out while bending the other leg toward your chest. Lift and rotate your upper body so that your opposite elbow can meet that leg's knee.
4. Repeat the same motion on the other side.
   

Leg Raises

Leg raises work the core muscles and hip flexors. Here's how to perform a leg raise:

1. Lie down on your back with your legs extended on the floor, straight and together.
2. While keeping your legs straight, lift them up in the air so that your body creates an L shape.
3. Slowly lower your legs to the ground. Be sure not to arch your back throughout the whole motion. Repeat 10-15 times.
   

Bridges

The bridge is a great lower-body exercise that strengthens your abs, glutes, hamstrings, and quadriceps. Here's how to perform a bridge:

1. Lie down with your back and hips against the floor, knees bent, feet planted on the ground, and your toes facing forward. Rest your arms alongside your torso.
2. Raise your hips so that your body creates a straight line from your knees to your head.
3. Squeeze your glutes and your core and hold the position for 20-30 seconds.
4. Lower your hips back to the starting position.

Cosmetic Procedures and Surgery

If you're not seeing improvement with weight loss and exercise, there are non-surgical and surgical procedures for removing mons pubis fat.

Non-Surgical Methods

Some of the common non-surgical methods for reducing fat in the upper pubic area include:

• Laser liposuction: A version of liposuction in which a laser is used to "melt" fat in the area. The fat is removed through a small suction tube (cannula). The cost of laser liposuction can range from $5,000 to $15,000 or more depending on location and how complicated the procedure is.
• CoolSculpting: A procedure that applies targeted cooling to specific areas. It freezes the fat cells in the area to a temperature that destroys them. The procedure can cost between $700 to $4,500, depending on location and the amount of fat to be removed.
  

Liposuction

Liposuction is a surgical procedure that can be done underlocal anesthesia to reduce excess fat in the upper pubic area. It can be very effective, especially if the skin of the mons pubis has good elasticity.

However, liposuction of the mons pubis can make already-loose skin in the pubic area even looser because sagging can occur when the fat is removed.

Monsplasty

If liposuction does not reduce the mons pubis enough, a monsplasty (pubic lift) is another option. During a monsplasty, both extra skin and excess fat are surgically removed. This reduces the bulge and lifts the area.

Monsplasty requires an incision which means there will be a scar similar to a C-section scar.A pubic lift can also be done when the pubic area has been stretched out after pregnancy or from age-related skin changes.

Reduction Procedures for Men

While women might be more likely to seek surgery, men can also have excess fat in the mons pubis and may want to have it reduced.

Having extra fat in this area can make the penis appear much smaller than it actually is. If this is causing distress, liposuction with or without monsplasty can treat excess fat in the upper pubic area in men.

Recovery from Upper Pubic Area Surgery

Whichever mons pubis procedure you have, there will be swelling during your recovery. The swelling can extend down to the labia or scrotum.

Bruising is also not uncommon after mons pubis surgery but usually resolves after two to three weeks. Swelling can take longer to improve and may not go away for three to four months after surgery.

Possible Complications of Surgery

Any surgery has risks, andcomplicationsare possible after a monsplasty.

Hematoma, seroma, deep vein thrombosis, pulmonary embolism, delayed wound healing, wound separation, skin necrosis, and wound infection are some of the possible complications that can occur after surgery that's done to contour the pubic area.

Summary

Having excess mons pubis fat is normal, but there are ways to reduce fat in this part of your body if it bothers you. Being mindful about your diet and adding exercise to your routine can help you lose mons pubis fat.

If lifestyle changes aren't providing results, you could consider talking to your healthcare provider about non-surgical and surgical treatments.