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The #1 Workout To Shrink Your FUPA, Trainer Reveals

Looking to ditch your FUPA? You've come to the right place.
FACT CHECKED BY Alexa Mellardo

If you're looking to ditch your FUPA—also known as the "fat upper pubic area"—you've come to the right place. The FUPA is actually one of the most common, frustrating areas my female clients want to address. It's no secret that belly fat is tricky to lose, but it is possible to get rid of it by performing just the right exercises that'll reduce your overall body fat. That's why we're coming in clutch with the #1 workout to shrink your FUPA for good. (You can thank us later!)

Say goodbye to the excess fat that bulges out when you try to squeeze into form-fitting pants, shorts, and skirts. If you're looking to shrink your FUPA, it's crucial to adopt some regular wellness and fitness habits. Eating a healthy diet, getting in your strength training sessions, and focusing on aerobic work are major. Don't make the mistake of only performing ab exercises; compound movements are the way to go, as they'll help you sculpt muscle, torch calories, and speed up your metabolism.

Ready to get started? Here's a workout you can add to your fitness regimen in order to shrink your FUPA. Keep reading to learn more.

Dumbbell Sumo Deadlifts

dumbbell sumo deadlift
Tim Liu, C.S.C.S.

You'll start off the Dumbbell Sumo Deadlift by holding a set of dumbbells and positioning your feet outside of your shoulders. Keep your chest tall and core tight as you squat down until the dumbbells are mid-shin or below. To rise back up, drive through your heels and hips, flexing your glutes and quads to finish. Perform 3 to 4 sets of 12 reps.

Related: This Chef's Just-under 100-Pound Weight Loss Journey Is So Inspiring

Dumbbell Rows

woman performing dumbbell row exercise

If you're familiar with the Dumbbell Row, you know the exercise starts off with positioning yourself parallel to a workout bench. Place one hand and knee firmly onto the surface to maintain good balance. Take hold of a dumbbell with your opposite hand and your arm extended straight down toward the ground. Then, bring the dumbbell up toward your hip, squeezing your lats and upper back at the end of the movement. Straighten your arm back down, and get a solid stretch at the bottom before completing the next rep. Perform 3 to 4 sets of 8 to 10 reps for each arm.

Related: Shrink Your Belly Overhang for Good With This Kettlebell Workout

Barbell Reverse Lunges

woman barbell lunge

To gear up for Barbell Reverse Lunges, place a barbell on your upper back. Make sure your core remains tight and your chest stays tall. With one leg, take a long stride back until your knee touches the floor. Then, drive through your front foot's heel to rise back up, flexing your quad and glute to finish. Complete 3 to 4 sets of 10 reps on one leg before performing the exercise on the other.

Arnold Presses

woman performing dumbbell press as part of workout to shrink your FUPA

For this next exercise, grab two dumbbells and hold them at shoulder-width height with your palms facing you. While lifting the dumbbells over your head, rotate your palms and elbows out and away from you, and smoothly press the weights up. Flex your shoulders at the top, then reverse the movement back to the starting position before doing the next rep. Perform 3 to 4 sets of 10 reps.

Decline Bench Garhammer Raises

decline bench raise, part of workout to shrink your fupa
Tim Liu, C.S.C.S.

The Decline Bench Garhammer Raise will have you working on a decline bench with both of your hands gripping the end. If you don't have a decline bench readily available, feel free to place some weight plates underneath a workout bench, as shown above. Then, bring your knees up to 90 degrees, and drive them towards your chest, flexing your lower abs. Bring your knees back down to the position you started in before completing the next rep. Perform 3 to 4 sets of 15 reps.

Rower Intervals

woman exercising demonstrating how to prepare your body for menopause at 30

This workout to shrink your FUPA wraps up with Rower Intervals. Hop on the rowing machine, and begin with 5 sets of 200 meters. Rest twice as long as you took to finish in between. Try to maintain the same pace for each set you complete. If you're more conditioned, feel free to perform 4 sets of 250 meters or 5 sets of 300 meters.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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