How to Get Rid of FUPA
Don’t know what “FUPA” means? It stands for “fat upper pubic area”. It’s a common problem area where fat accumulates in the lower abdominal region. If you’re struggling with FUPA, know that you’re not alone. Many people have difficulty getting rid of fat in that area, despite regular exercise and dieting.
In this article, we’ll discuss some proven methods for reducing FUPA. These include a targeted exercise routine, a healthy diet plan, various non-invasive procedures, surgery, topical creams and mindfulness.
Exercise Routine
Exercise is an excellent way to target the lower abdomen muscles. With the right combination of strength training and cardio, you can reduce fat while building muscle in the area. If you want to lose fat in specific body parts, you need to do targeted exercises that focus on those muscles. Here are three exercises you can add to your routine that are backed by research:
- Reverse Crunches: Lie on your back and lift your feet off the ground at a 90-degree angle. Cross your ankles and lift your hips and legs up, toward your chest. Slowly lower down. Do it 10-15 times.
- Bicycle Crunch: Lie flat on your back with your hands behind your head, lift your shoulders off the ground, and hold them there. Bend both knees to a 45-degree angle and alternately bring your left elbow to your right knee and your right elbow to your left knee. Do it 10-15 times.
- Plank: Get into a push-up position, and drop your elbows to the ground. Hold your body in a straight line from head to toe, with your chin tucked in and your eyes looking down at your hands. Hold for 30-45 seconds and repeat it 3 to 5 times.
You can also incorporate cardio and strength training exercises like running, swimming, cycling, weightlifting and more to your routine.
Diet Plan
In addition to exercise, maintaining a healthy diet is crucial to losing body fat, especially in the lower abdominal region. You’ll need to adopt an overall healthy diet – one that is low in calories, high in fiber and protein, and filled with fruits, vegetables, and whole grains.
To target FUPA, you should eat a diet that is rich in fiber, lean protein, and healthy fats. Make sure to incorporate foods such as: sweet potatoes, spinach, fish, avocado, nuts, eggs, chicken, and brown rice. Some of the nutrients that you should include in your diet plan are:
- Protein: Protein helps build, repair and maintain muscle, which is essential when trying to lose fat in the FUPA area.
- Fiber: Foods high in fiber can help keep you feeling fuller for longer, which can ultimately help you to eat less overall.
- Healthy Fats: Good fats such as omega-3 and omega-6 are essential for the human body. These can include nuts, fish and avocado.
It is essential to avoid junk food, alcohol, sugary drinks, refined carbs, and excessive amounts of sugar and sodium.
Yoga Postures
Yoga postures can help reduce fat and tone abdominal muscles by enhancing metabolism, blood flow, and burning calories. Some of the most effective yoga postures include:
- Pavanmuktasana: This posture helps tone muscles in the lower abdomen, and also strengthens the thighs and hips.
- Dhanurasana: The bow pose helps tone the entire body and strengthens the core muscles.
- Uttanpadasana: This pose targets the lower belly region and helps reduce fat and tones the lower abdomen.
- Bhujangasana: The cobra pose stretches and tones the abdominal and lower back muscles, promoting weight loss in the FUPA area.
When practicing these postures, make sure to do them on a clean surface, with bare feet, in comfortable clothes, and with an empty stomach. Also, make sure to hold each pose for at least 15 to 20 seconds and repeat it 3-5 times.
Non-Invasive Procedures
If you’ve tried exercise and a healthy diet without results, you may want to consider non-invasive procedures like cryolipolysis, laser fat removal, and radiofrequency. Here’s an overview:
- Cryolipolysis: This procedure involves freezing the fat cells in your body. The cells are removed from your body over time and then excreted as waste.
- Laser Fat Removal: This procedure involves using a laser to destroy the fat cells in your body. These cells are then filtered out by the body over time.
- Radiofrequency: This procedure helps to heat up the fat cells under the skin’s surface, which destroys them. The body’s natural processes then remove the destroyed cells as waste.
While these treatments may seem enticing, they do have some potential side effects and the cost can be expensive. Consulting with a licensed professional before undergoing any of these procedures is suggested.
Surgery
When non-invasive procedures don’t work, surgery may be an option to consider. These options can include liposuction and tummy tucks. Criteria for surgery are strict, and it should not be considered until all other options have failed. Here are some things to consider:
- Liposuction: Liposuction involves removing excess fat from your body using a cannula. The procedure is invasive, and it poses some risks that should be considered before deciding to undergo it.
- Tummy Tuck: A Tummy Tuck or Abdominoplasty surgery helps to tighten the skin and muscles in the abdominal area. It is an invasive procedure, consents must be considered before undergoing it.
It’s important to note that surgery can be costly, and recovery times are usually much longer than non-surgical procedures. It is recommended that you consult your medical professional before considering either surgery.
Topical Creams
If you want a non-invasive option to try at home, then some topical creams might help reduce FUPA. Though these creams may not be as effective alone, using them while following a healthy diet and regular exercise routine may lead to a better outcome. Here are some creams you can consider:
- Slim Extreme 3D Thermoactive: It is an anti-cellulite cream that helps reduce fat in the lower abdomen area.
- Fit & Lean Fat Burning Cream: This cream is an anti-inflammatory cream that helps burn fat in the FUPA area and focuses on increasing the metabolism.
- Fat Girl Six Pack: This cream is a multi-action gel that helps tighten the skin while reducing fat located in the FUPA.
When using these creams, make sure to follow the instructions carefully and remain consistent in using them for visible results.
Mindfulness Techniques
Reducing stress and anxiety is critical when trying to lose FUPA since this area is also affected by stress hormones. Many mindfulness techniques can help you achieve this, including:
- Meditation: Taking 10-20 minutes each day to sit and focus on your breath, helping reduce stress and improve overall wellbeing.
- Deep breathing: Breathing exercises can help create a calmer state of mind, decrease stress levels, and promote physical relaxation.
- Yoga: Practising yoga can help calm the mind and reduce stress since it focusses on the mind-body connection.
Using mindfulness techniques can decrease stress levels and help you stay committed to a healthier lifestyle, which in turn can help to reduce FUPA.
Conclusion
FUPA can be frustrating, but there are some solutions available to you. Some methods include exercise, a healthy diet plan, some non-invasive procedures, surgery, topical creams and mindfulness. The key is consistency. Try to adopt a routine that you can maintain in the long term, and don’t forget to consult with a licensed professional before opting for invasive solutions like surgery. Getting rid of FUPA takes time and effort, but it’s worth it in the end.
Now that you’ve read the article, we suggest trying some of the recommended methods and share your feedback in the comments below.
