Probiotics for women (1)

Understanding Your Fupa and How to Take Care of Her

Have you been squeezing and poking your Fupa, trying to understand why this little fat pouch is here? Let me help you understand what this part of the body is, and how you can take care of it!

As a Women’s Fitness Specialist, I see and work with so many women pointing at the fatty area of their lower belly and saying “Get it off me!”

Women of all types can have a Fupa-even women who are lean everywhere else on their body may have a Fupa. 

Despite how common it is, most women have no idea what a Fupa actually is or how to naturally reduce the Fupa.

So they’re wasting time and energy feeling insecure about something that they don’t understand and actually have a lot of control over! 

(Some people go as far as to waste money on Fupa surgery as well)

My goal with this blog is to bring you my Fupa basics: everything you need to know and do to take care of that Fupa.

 Here are the Fupa questions I’ll be answering in this blog:

  1. What does the Fupa stand for and what is the Fupa?
  2. Why do I have a Fupa?
  3. How can I get rid of my Fupa?
  4. Why is my Fupa so big?
  5. Should I be embarrassed of my Fupa?

I will be offering nutritional advice, Fupa exercises and healthy lifestyle tips throughout, but there will also be other articles linked at the bottom-check these out for more specific dietary and workout tips!

What does Fupa Stand For and What is it?

What does the acronym F.U.P.A. stand for?

Most women don’t realize this but F.U.P.A. is actually an acronym: a shortened way to refer to the Fatty Upper Pubic Area.

Fupa is a sort of slang term that is used instead of the medical term: panniculus.

What is a Fupa stomach?

“Fupa stomach”, the Fupa, panniculus…all of these terms refers to the layer of subcutaneous fat that collects in the lower abdomen above or on top of the pubic mound.

This is typically the fat that sits between the hip bones, protrudes into a lower belly pooch and gets attemptedly tucked into pants or shapewear.

Why do I have a Fupa?

Eating habits that cause Fupa

As with all subcutaneous body fat, the diet plays a large role in the Fupa fat you carry in the lower abdomen.

Diets that are high in processed foods, and high-sugar foods are going to increase not only body fat storage but also bodily inflammation, including inflammation of the intestines that sit behind the Fupa-this is going to cause it to look bigger.

Irregular eating schedules are also going to contribute to that lower belly pooch-not only because of increased fat storage but also because of disrupted hormone balance.

In my experience with myself and my clients, low-fat diets also contribute not only to Fupa but just to a saggy looking fat storage all over the body.

Diets adequate in healthy fat sources visually make fat (including breast fat) look perkier and aid in weight loss.

Effect of daily activities on Fupa

So with Fupa being body fat, it’s pretty obvious that a lack of activity during the day can be an obvious culprit in causing your Fupa.

Going beyond that however, there are certain postures and positions that are going to increase the poochy, saggy appearance of the lower abdomen.

Sitting is typically a posture in which nearly all of the core muscles are essentially allowed to collapse and relax.

If you think about your seated posture, your lower belly is probably attempting to rest on your thighs which is partially due to a lack of core activation that is going to contribute to Fupa look.

*Make a conscious effort to sit upright and lean back a little every now and then.*

Standing and leaning forward is another posture that allows for core collapse and contributes to the Fupa sag.

*Correct this by either learning the art of the hip hinge or standing completely upright as often as possible.*

Inconfident walking is a very common contributor of Fupa and it makes me sad because it’s simply women walking with an obvious lack of confidence.

Visually, this looks like the shoulders are rolled in, forward and down-almost crossing the arms over the chest. The hips are tucked under for the opposite of a “duck” pose and it looks like the shoulders and hips are sort of trying to connect from the front. 

It’s the result of women feeling insecure about their bodies, and being shamed as “pretentious” for walking in a more confident posture (which would press the chest up and forward).

This posture hides the anterior core muscles between the ribcage and the hips and contributes to everything on the front side of the body looking saggy.

Spiritual dissonance and Fupa

“Spiritual dissonance” refers to a lack of spiritual connection, or a discrepancy in the way you live your life as compared to your spiritual needs and beliefs.

Personally, (!!This is a personal opinion, not a scientific fact!!) I believe that fat being protective to the body can tell us a lot about where we may need to heal in places that aren’t visible from the outside.

For example, a common way to address the Fupa in a spiritual way is through womb healing in which you work to heal from trauma that occured while you were in the womb, or trauma that occurred directly to your womb (i.e. loss of child or sexual abuse.)

I bring the spiritual and emotional into the conversations about the physical body because I feel that so many women hate what they do or don’t look like and that shame and self-hate NEVER helps any facet of health.

Changing the conversation from “What am I doing wrong? Why am I fat?” to “What might my body be trying to tell me?” is THE MOST powerful healthy habit a woman can have in my opinion.

How Can I Get Rid of My Fupa?

Eating to reduce the Fupa

Losing any body fat needs to start in the diet: your eating habits are the key to your health.

To help shrink your Fupa naturally, you’re going to want to add some essentials to your daily diet ASAP…

Healthy fat sources such as nuts, avocado, salmon, olive oil and seeds are great for healthy body fat percentages, balanced hormones and even happier moods.

Aim for .5-1 serving of dietary fat with every meal or snack.

Fresh fruits and vegetables of a variety of colors are going to become your BFF on this journey! 

They are dense in micronutrients, anti-inflammatory components and fiber-all of these things are going to quickly improve your health and help you lose that Fupa.

Aim for 3-5 cups of fresh fruit and vegetables a day.

Probiotic foods such as kefir, greek yogurt, kimchi, cortido and sauerkraut are all great to help get rid of the Fupa. Not only will they help with digestion and reduce intestinal inflammation, but they will also help maintain hormone health.

Add a serving of probiotic foods to your diet at least once a day.

Fupa Exercises

Again, the Fupa is simply body fat which means that we cannot necessarily “spot treat” and exercise only that part away.

Instead, you’re going to want to work on a metabolic conditioning exercise program that has emphasis on functional core exercise like my Revenge Bod Program.

While it’s not organized exercise, your daily posture is going to be something else to consider when trying to get rid of the Fupa.

As I mentioned earlier, there are several daily postures that contribute to the Fupa looking saggier and poochier than it should. 

Making the effort to stand up straighter and brace the core around the spine will make THE BIGGEST difference to look of your Fupa and your whole body.

Correcting the posture can be tiring and challenging so if you need help, check out my Core Conditioning on YouTube.

Getting into a healthy mindset about the Fupa 

Your mindset about your body and the various parts of it play a significant role in how much you can commit to taking care of your body.

If you are hateful of your body, ignoring it and torturing it then you will never achieve your fitness goals because you won’t have the mental fortidude or proper source of motivation to get through the hard days.

Instead of thinking about how much you dislike your Fupa, think about how much you love her.

Be grateful to this protective layer of body fat that shields your female organs from the -sometimes hurtful- world in front of you.

Massage your Fupa and tell her, “Thank you for all that you’re doing. I’m going to build muscle here so you can take some time off.”

Why is My Fupa So Big?

Fatty Weight Gain

Fatty weight gain is the most common cause of Fupa.

This can happen during pregnancy, or it can even be revealed during weight loss in someone who was previously obese.

In both of these situations, Fupa may not have been noticed as much until the upper abdominal/ belly area became smaller.

It is also possible to gain weight directly to the Fupa area (which I know seems unfair considering you can’t just lose it directly from that area).

Fat storage is largely a genetic determination-some people visibly store fat more in certain areas than others and for a few women, this is the Fupa.

GI Inflammation

In some women, the Fupa actually ends up being less of a Fupa and more intestinal inflammation which causes a protruding, poochy look of the belly.

It is because of this that probiotics are one of my dietary recommendations for addressing Fupa: you will be SHOOK by how much reducing intestinal inflammation can change the appearance of your belly area!

***Note: If you have intestinal inflammation due to IBS, Crohns Disease or anything similar, please check with your doctor before making any changes to your diet.

Potential Medical Issue

Lower belly pooch, bloatation and inflammation can sometimes be indicative of medical issues that will need to be addressed with a doctor.

This can include but may not be limited to:

  • Intestinal dysfunction or disease
  • High visceral fat
  • Hormone imbalance
  • Sex organ ailments

Possible Need for Emotional Healing

If you’ve tried diet, exercise and doctors..and you still cannot get your Fupa to budge, or if it continues to grow, there may be some need for internal healing.

Whether you need womb healing or help with an eating disorder, once you get to the point where nothing physical is working, it is wise to turn inward.

In my experience, the women that I have worked with who had Fupas share an interesting commonality: they’re all domestic abuse survivors.

They also all seek an empowering energy in their fitness journey: enjoying activities that make them feel strong and quick to react like trail running, boxing and powerlifting.


Connect inwardly and make your fitness journey what your body needs, instead of trying to force your body to look like what you want.

Should I Be Embarrassed of My Fupa?

There is absolutely no part of your body that you should ever be ashamed about.

I know that society will make you feel otherwise but the reality is this:

Your body is not meant to look a certain way, it’s meant to do things.

The success and health of your body is determined based on your ability to live your best life and do what you love to do.

If you’re doing all of that with a little Fupa, girl do NOT let that make you feel bad about yourself-just keep doing and loving on you!

If you have a larger Fupa that you intend on trying to reduce a little, still love your body in the process!

Remember: you’re not getting rid of the Fupa because you hate her, but because you’re going to build some muscle and give her a break!

What’s the takeaway?

The Fupa is just another form of body fat that sits in the lower abdomen, on or above the pubic mound.

While you cannot spot treat a specific area of the body to lose fat, you can work to improve the look and composition of the Fupa by addressing some basic lifestyle habits.

Address your Fupa the same way that you would with other subcutaneous fat: a nutrient rich diet, a healthy amount of activity, an effort towards good posture and a mindset intent on self love.

Here are some other Health & Fitness Articles you’ll enjoy:

Remember: the Fupa is not the big mystery villain of your body! 

She is simply another form of protective body fat that will only stay as long as you need her to.

This article was written by Elexis Smolak CPT, CNC, WFS founder of Adapted Fitness and Integrative Health and Fitness Specialist for Women. Learn more or schedule a virtual coffee at