How to Reduce Mons Pubis Fat

Are you self-conscious about fat in your pubic area? Weight gain or even genetics can play a role in the excess fat stored there. Here are ways to reduce the fat in your pubic area.

causes of a larger mons pubis

Verywell / Ellen Lindner

What Is FUPA?

The mons pubis, also known as the pubic area, mons, or FUPA (fat upper pubic area), is the fatty tissue located above the pubic bone.

The fat in this area can reach a size that makes some people self-conscious and uncomfortable while wearing tight-fitting clothing such as leggings, skinny jeans, swimsuits, underwear, and tight dresses.

What Causes FUPA?

A tendency to have more fat in this area can be something you are born with, also known as congenital. Some people can be of normal weight, or even underweight, and have a prominent mons pubis due to a genetic disposition for fat collection in this area.

A larger mons pubis can also come with weight gain. It is rare to find an obese woman or man who does not store excess fat in the pubic area. The skin in the pubic area can also become lax and begin to sag.

If you have had surgery to flatten your abdomen, such as an abdominoplasty (tummy tuck) or liposuction, you may begin to notice your pubic fat even though there has been no physical change to the pubic area. Flattening the abdomen can make the pubic area appear to stick out more.

The pubic area may also temporarily appear larger after liposuction because gravity pulls swelling downward from the abdomen toward the mons pubis.

In most cases, cosmetic surgery on the abdomen reveals the fatty tissue of the mons that was already there but ignored by the person's focus on their stomach size. It's good to consider the pubic area as well when you are thinking of a tummy tuck.

How to Reduce Excess Pubic Fat

Proper diet and exercise are the best ways to reduce excess pubic fat. One notable way to lose fat is through a calorie deficit, when you eat fewer calories than you burn. Many types of diets may help you achieve this. Some of them include:

You don't have to be on a particular diet to lose excess pubic fat, though. Having an overall healthy and balanced diet can help eliminate excess fat, especially when you pair such a diet with exercises that target the FUPA.

Exercises to Shrink FUPA

One of the most efficient ways to reduce the fat in your FUPA and other areas of your body is through exercise. General cardio and strength training are the best ways to do that, as it's not possible to reduce fat in a specific area of the body with exercise.

However, the following exercises may help improve the appearance of the FUPA by strengthening and toning the abs and lower body.

Forearm Plank

Man performing a plank

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The forearm plank is a great core exercise that not only engages your stomach area, but also your back, legs, and arms. Here's how to perform a forearm plank:

  1. Start in a kneeling position with your elbows bent to a 90-degree angle, your forearms on the floor, and your fists closed.
  2. Extend your legs behind you and raise up onto your toes. Your body should be in a horizontal line (or as close to it as possible), from your feet to your head.
  3. Hold this position for 30 seconds. Increase that time as you are able. Be sure to tighten and engage your abs throughout the exercise.

Bicycle Crunches

Man performing a bicycle crunch

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Bicycle crunches are a great exercise that activates your abdominal muscles while also improving your conditioning and coordination. Here's how to perform bicycle crunches:

  1. Start with your back flat on the floor with your knees up and shins parallel to the floor. Be sure to press your lower back against the floor to ensure your abs are engaged.
  2. Place your hands behind or on the sides of your head without interlocking your fingers.
  3. Extend one leg out while bending the other leg toward your chest. Lift and rotate your upper body so that your opposite elbow can meet that leg's knee.
  4. Repeat the same motion on the other side.

Leg Raises

Woman doing the leg raise exercise

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Leg raises work the core muscles in addition to the hip flexors. Here's how to perform a leg raise:

  1. Lie down on your back with your legs extended on the floor, straight and together.
  2. While keeping your legs straight, lift them up in the air so that your body creates an L shape.
  3. Slowly lower your legs to the ground. Be sure not to arch your back throughout the whole motion. Repeat 10-15 times.

Bridges

Woman doing the bridge exercise

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The bridge is a great lower-body exercise that strengthens your abs, glutes, hamstrings, and quadriceps. Here's how to perform a bridge:

  1. Lie down with your back and hips against the floor, knees bent, feet planted on the ground, and your toes facing forward. Rest your arms alongside your torso.
  2. Raise your hips so that your body creates a straight line from your knees to your head.
  3. Squeeze your glutes and your core and hold the position for 20-30 seconds.
  4. Lower your hips back to the starting position.

Cosmetic Procedures for FUPA Surgery

If you're not seeing enough improvement with weight loss and exercise, there are non-surgical and surgical procedures that are known to help remove excess mons pubis fat.

Non-Surgical Methods

Some of the common non-surgical methods include:

  • AirSculpting: A version of liposuction in which a laser is used to "melt" fat in the FUPA area, and the fat is then removed through a small suction tube known as a cannula. The cost of AirSculpting can range anywhere from $3,000 to $10,000 or more depending on location and how complicated the procedure is for a patient.
  • CoolSculpting: A procedure that applies targeted cooling to the FUPA, freezing the fat cells in the area to a temperature that destroys the cells. It can cost anywhere from $700 to $4,500, depending on factors like location and the amount of fat removed.
  • Scarless labiaplasty: A procedure that uses a machine that emits radiofrequency energy to the FUPA, which shrinks and tightens the tissue in the area. The cost of scarless labiaplasty can range from about $3,000 to $4,500.

Liposuction

Liposuction of the mons pubis is a straightforward procedure that can be done under local anesthesia to achieve dramatic results, especially if the skin has good elasticity.

However, for people with loose skin, liposuction of the mons pubis can appear to make the already-loose skin in the pubic area even looser. This is due to the sagging that can occur when the fat is removed.

How Much Does Mons Pubis Liposuction Cost?

Mons pubis liposuction can cost anywhere from $2,000 to $4,000 or more depending on location and the amount of fat removed.

Monsplasty

When liposuction is not enough, a procedure that is known as a monsplasty, or a pubic lift, is another option. In a monsplasty, both extra skin and excess fat are surgically removed, reducing the bulge and giving the area a lift as well.

A monsplasty involves an incision and subsequent scar similar to that of a C-section. A pubic lift or monsplasty can also be done in those whose pubic area has been stretched out due to pregnancy or aging changes.

How Much Does Monsplasty Cost?

The cost of Monsplasty typically ranges from $2,000 to $8,000. Due to the surgical nature of the procedure, it's usually more expensive than other fat removal methods.

Mons Reduction Procedures for Men

While fewer men seek mons surgery, they can also have excess fat in the mons pubis. Excess fat in this area can make the penis appear much smaller than it actually is, which can be a problem for some men. Liposuction, with or without monsplasty, is also a successful treatment option in men.

Recovering From Mons Pubic Surgery

Regardless of the type of surgery performed, there will undoubtedly be a great deal of swelling afterward. This swelling can extend down to the labia in women and the scrotum in men.

Bruising is also not uncommon. Bruising usually resolves after two to three weeks. Swelling can take longer to resolve, often up to three to four months after surgery.

Possible Complications

As is the case with any surgery, complications are possible after a monsplasty. Hematoma, seroma, deep vein thrombosis, pulmonary embolism, delayed wound healing, wound separation, skin necrosis, and wound infection are some of the possible complications that can occur after surgery to contour the pubic area.

Summary

Having excess mons pubis fat may be frustrating for you, but know that there are ways to reduce the fat in this area. Changing your eating habits and adding exercise into your lifestyle are great first steps to take when trying to lose mons pubis fat.

If you feel that proper diet and exercise may not be enough to shrink the fat in this area, talk with your doctor about finding the right non-surgical or surgical methods for you.

3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. Sattler DR, Altmann S, Infanger M, et al. Genital reconstruction after weight loss in adipose male patients: A case report. Eplasty. 2014;14:e14.

  3. American Society of Plastic Surgeons. Vaginal rejuvination.