If you are looking to get rid of your FUPA, also known as the “fatty upper pubic area“—You’ve come to the right place. FUPA is actually one of the most common and frustrating areas my clients want to address. It’s no secret that belly fat It’s hard to lose but it is possible to get rid of it by performing only the correct exercises that reduce overall body fat. That’s why we’re working with the #1 workout to reduce your FUPA for good. (You can thank us later!)
Say goodbye to excess fat that sticks out when you try to put on tight pants, shorts and skirts. If you’re looking to lower your FUPA, adopting some regular wellness and fitness habits is crucial. Eating a healthy diet, participating in your strength training sessions, and focusing on aerobic work are all important. Don’t make the mistake of doing only abdominal exercises; Compound movements are the way to go as they will help you sculpt muscle, burn calories and speed up your metabolism.
Ready to get started? Here’s a workout you can add to your exercise regimen to lower your FUPA. Read on to learn more.
You’ll start with the dumbbell sumo deadlift by holding a pair of dumbbells and placing your feet outside of your shoulders. Keep your chest up and your core tight as you squat down until the dumbbells are at or below mid-shin. To come back up, drive through your heels and hips, flexing your glutes and quads to finish. Perform 3 to 4 sets of 12 repetitions.
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If you’re familiar with Dumbbell Row, you know that the exercise begins by standing parallel to an exercise bench. Place one hand and one knee firmly on the surface for good balance. Grab a dumbbell in your opposite hand and your arm extended toward the ground. Then, drive the dumbbell up toward your hips, squeezing your lats and upper back at the end of the movement. Reach your arm down and get a solid stretch at the bottom before completing the next rep. Do 3 to 4 sets of 8 to 10 reps for each arm.
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To prepare for Barbell Reverse Lunges, place a barbell across your upper back. Make sure your core stays tight and your chest stays up. With one leg, take a long step back until your knee touches the ground. Then drive through the heel of your front foot to come back up, flexing your quad and glute to finish. Complete 3-4 sets of 10 reps on one leg before performing the exercise on the other.
For the following exercise, take two dumbbells and hold them at shoulder height with your palms facing you. As you lift the dumbbells over your head, turn your palms and elbows out and away from you, and gently lift the weights up. Flex your shoulders at the top, then reverse the movement back to the starting position before doing your next rep. Do 3 to 4 sets of 10 reps.
The Decline Bench Garhammer Raise will have you working on a decline bench with both hands gripping the end. If you don’t have a decline bench available, feel free to place some weight plates under an exercise bench, as shown above. Next, lift your knees to 90 degrees and bring them toward your chest, flexing your lower abs. Lower your knees back to the position you started in before completing the next rep. Do 3 to 4 sets of 15 reps.
This workout to reduce your FUPA concludes with rowing intervals. Hop on the rowing machine and start with 5 sets of 200 meters. Rest twice as long as it took you to finish in the middle. Try to keep the same pace for each set you complete. If you’re more conditioned, feel free to do 4 sets of 250 meters or 5 sets of 300 meters.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
