If you suffer from FUPA, a fat upper pubic area, you aren't alone. Men and women despair at extra adipose tissue in the pelvic area. Heading to the gym may assist you in losing weight, which can help reduce this concentration of fat -- but you can't target it with specific exercises. Instead, focus on weight-loss exercise and a healthy eating plan that will help you lose weight all over and in turn, shrink your FUPA and other problem areas.
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You Can't Target Fat
Where you store extra fat depends a lot on your genetics. Your pelvic area fat may be your stubborn place, just as the middle belly or the thighs are trouble areas for others. You can't bend, twist or lift away fat in the pelvic, or any other, area -- you have to lose weight all over. When you reduce your overall body fat, your FUPA should also shrink.
Cardio Exercise for Weight Loss
You can't lose weight without reducing your calorie intake below your daily burn rate. Exercise is an important part of this process because it helps you burn more calories -- not because it targets your pelvic region. Cardio exercise that gets your heart pumping and your breathing faster tends to burn the most calories per minute. To lose weight, you may need to exceed the minimum recommendations of 150 minutes of moderate-intensity cardio per week notes the Centers for Disease Control and Prevention. Cardio activity that requires activation of your abdominal muscles -- such as kickboxing or boot camp exercise -- won't necessarily reduce FUPA any more than other cardio options, but does help you strengthen the muscles in your core -- including your lower abdomen.
Strength and Core
Strength training doesn't burn as many calories as cardio, but it still offers weight loss benefits. You build lean muscle, which helps give your metabolism a boost and thus reduces your overall body fat levels. Core exercises, such as reverse crunches and planks, target the rectus abdominus, which extends into the lower abdominal region -- the area of FUPA. This won't burn the fat from the region, but it can firm up your belly muscles so when you do lose weight -- you reveal lean muscle.
Eating to Reduce FUPA
Eating a controlled-calorie diet supports weight loss. Pay attention to what foods you consume to fill up the calories you do eat. Go for those with high nutrition, such as vegetables and fruit, and moderate portions of whole grains, lean proteins and healthy fats. White flours and refined sugar may encourage fat gain in the lower belly and pelvic region, so you should avoid these as much as possible.