Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
Have you heard of the new trend in fitness, a FUPA workout? FUPA stands for Fat Upper Pelvic Area, i.e., your lower abdomen.
This area, in conjunction with the lower abs, might just be the most challenging area on the human body to lose weight. In both men and women, this area is usually the last place a person loses fat and the easiest place to store fat.
This can make it extremely frustrating as it seems as if nothing works! Well, we're going to help you out. This article will give you tips that actually work to flatter your lower abdomen in addition to a complete FUPA workout!
What Is A FUPA Workout?
The FUPA workout, a revolutionary trend in the fitness industry, is designed to target the notoriously stubborn Fat Upper Pelvic Area. Despite its complex name, commonly called the lower abs or belly “pouch”, this area has been a persistent challenge for fat loss. But with the FUPA workout in this article, there's hope for a more effective approach.
Your upper pelvic area is between your lower abdomen and upper pelvis. Depending on the person, it generally starts 1 or 2 inches below the belly button.
What Causes FUPA?
This is an important topic. When we see a little pooch sticking out at the lower belly, we automatically assume this is stored belly fat, which is valid for many people. However, this isn’t always the case.
For example, some researchers suggest that the FUPA could actually be due to the lower abdomen bulging out1. In this situation, the bulge is caused by a lack of co-contraction between the pelvic floor and deep abdominals, pushing the pelvis out. Another issue that could cause FUPA could be gut issues and excess gas..
Now, we can't say which of these are your issues. Maybe all of them are playing a role and maybe it’s just fat. But for the sake of this article, we're going to assume it's a build-up of fat.
So what causes FUPA? Well, it could be for a variety of reasons such as;
- Genetics
- Sex (Females tend to be more prone, even at lower weight)
- Age
- Exercise/Nutrition
As you see, there are numerous things that could cause that little pooch. However, the one you have the most control over is your exercise and nutrition which is what you’ll focus on.
Anatomy Of FUPA
We want to review your abs' basic anatomy to understand what you're training. Your abs aren't just one muscle but rather a group of 4;
- Rectus abdominis
- Inner obliques
- Outer obliques
- Transverse abdominis
We're primarily concerned with the rectus abdominis, your "6-pack". The rectus abdominis is a long muscle with two columns running down the front of your stomach from your ribs to your pelvis. It's so long that it's referred to as "upper" and "lower" since these parts can work independently.
Therefore, we’re specifically concerned with the lower part as it covers the pelvic area. Along with helping stabilize the core, as seen in a plank, the lower abs help pull the pelvis towards the head. This is important to distinguish. Compare a crunch with the upper torso pulled towards the pelvis to a hanging knee raise that tilts the pelvis towards the head.
This is going to help us choose the proper endurance exercises and core training.
Can You Spot Reduce Fat?
The first question you may have about your FUPA workout is: Can you actually perform spot reduction of fat? Over the years, we've been told this is impossible and that spot reduction is just a myth. The primary thought is that you can't control where your body loses fat.
In general, this is good advice. Rather than worry about a target area, your goal should be to just decrease your body fat and improve your health – but that doesn't mean you can't target belly fat. In fact, if there is an area that you can target fat loss, it's the stomach area.
Studies That Prove You Can Target Belly Fat
Your FUPA workout depends on your ability to actually spot-reduce your fat, and we have two studies that prove this—at least to a certain degree1. These studies, which follow similar methodologies, will be the foundation for your FUPA workout.
Spot Reduction Study 1
In 2021, a study with 14 participants compared two exercise approaches: spot reduction and traditional2.
Both groups performed identical exercises and rep schemes, including a mix of endurance (stair stepper, bike, treadmill), strength exercises (bench press, lat pulldown, leg press, etc.), and core exercises (crunches).
The key difference was the order of exercises. The spot reduction group first did cardio and core exercises in a large circuit, followed by strength exercises in succession. In contrast, the traditional group completed endurance exercises first, followed by strength exercises in sequence.
After twelve weeks, the spot reduction group showed significantly greater fat loss around the abdomen.
Spot Reduction Study 2
Perhaps the more impressive study was conducted in 20233. Here, 16 overweight men were split into a spot reduction and a control group and followed a 4-day training program over 10 weeks.
The control group performed 45 minutes of treadmill cardio each session. Easy.
The spot reduction group then completed a workout session based on a methodology similar to the first study's. Researchers had the men perform a 57-minute workout session with endurance training and abdominal resistance exercises. However, the abdominal exercises were performed in an endurance manner. Instead of using heavy resistance for "12-15 reps", they used a lightweight that allowed them to perform the exercise for 4 minutes. This equated to about 30-40% 1RM.
- Treadmill - 27 minutes
- Torso Rotation - 4 X 4:00 minutes (16 minutes)
- Abdominal Crunch - 4 X 4:00:3:00 (30-40%1RM:20%1RM)
What's really interesting is that researchers also ensured that both groups burned the same number of calories.
After 10 weeks, both groups lost similar amounts of fat mass overall. However, the spot reduction group lost nearly 2.5 times more belly fat (2.6 lbs) than the control group (1 lb). On a side note, while the researchers weren't expecting this, the treadmill group lost a greater percentage of their fat loss on their legs.
FUPA Workout Methodology
As you can see, this training method is very different from what you're probably used to. Most FUPA workouts require you to do some sort of 10-15 minute HIIT-style training. But not this one!
In fact, people will say this often, but we can honestly tell you that this FUPA workout will be different from every other FUPA workout you've done!
Abdominal Endurance Training For FUPA!
The general idea is that most spot reduction workouts have someone do strength training at the specific area. For example, other FUPA workouts might have you do crunches and abdominal twists. These are great but are geared for building muscle! You’re trying to lose fat!
What the above researchers tried to accomplish was use abdominal exercises not to build muscle but rather demand energy! When your body utilizes fat, it can draw from everywhere. Therefore, the researchers wanted to see if they could influence the location of fat used.
First, prolonged ab exercises increased what in the area which increases fat utilization. This is the mechanism that those heating creams use to try and influence fat breakdown. Once there's increased heat, using the muscles near the stomach could then help encourage the breakdown of stomach fat since it’s closest to the abs.
The last aspect is the metabolic demands of endurance training. Your body’s preferred energy source during strength training is glucose or stored glycogen (carbs). However, we want to use fat! Therefore, endurance training can achieve this in a couple ways.
First, prolonged exercise can deplete stored glycogen and increase demand for fat. Second, at lower intensities of exercise, your body’s preferred source is fat!
When combined, it seems as though these mechanisms all work together to increase the ability to spot reduce.
FUPA Workout Exercises
Above, we went over the function of the abs and how they manipulate the body, specifically how the lower abs pull the pelvis towards the head. We'll now look at exercises that use this movement so that we can incorporate them into your FUPA workout.
1. Hanging Knee Raises
Hanging knee raises will be the only exercise you use that’s strength oriented. Multiple studies have shown that it elicits the greatest amount of muscle activation from a variety of core exercises.
When you perform these, be sure you tuck your knees to your chest so that your pelvis curls up as this requires activation of the lower abs. You can perform these either by hanging from a bar or you can use a captain's chair.
Note: Put a dumbbell between your feet to increase resistance/difficulty.
2. Planks
Planks are an awesome core exercise. Even though they don't isolate the FUPA area, it will still be hit. Holding a plank requires activation of all your ab muscles, including your lower abs.
What really makes planks attractive is that they are relatively easy for many people. Well, it may not be easy, but many people can hold a plank for a long time. One study looking at college-aged participants found that the average hold time for women was 106.15 seconds, while men held them for 117.66 seconds4.
You can do a long-lever plank if you want to make them harder. You do a plank and then walk your feet back (or your hands forward) to extend your body. Studies have shown that it causes greater muscle activation in the abs, including the lower abs5.
You can check out this video for a few other variations!
3. Kettlebell Marches
Kettlebell marches would work excellent for a FUPA workout. They utilize hip flexion with exaggerated marching movements, which hits the lower abs. They are also relatively easy to perform, allowing longer durations.
To perform these, you first hold a kettlebell at your chest. You can hold the kettlebell away from your body if you want to increase the intensity. Start marching and make exaggerated movements with your legs. Stand tall and bring one knee up as high as you can; you want your thigh to break parallel.
4. Flutter Kicks + Leg Raises
Flutter kicks are a classic lower ab exercise, perfect for FUPA training. First, you'll need to lie down on your back. If you want, some people find that placing their hands under their butt can be more comfortable. From here, keeping your legs extended, you will then perform flutter kicks.
Lift both legs off the ground and hover them a few inches. Next, raise one leg about 12 inches while keeping the leg fully extended. You'll then just repeat this motion as if you were swimming and kicking your legs.
Now, once you get tired, you could switch to performing alternating leg raises. Keep one leg on the ground as you raise the other. Then bring that down and switch legs. Again, the most important aspect is to continually use the muscles in the lower ab and pelvis area and this could be a good strategy to do that.
5. Knee Tucks
Knee tucks are basically hanging knee raises done lying down. Again, they use hip flexion to bring the knees towards the torso, which targets the lower abs.
Get on the ground and place your hands out to the side to help support. From here, you'll just pull your knees towards your head. As you do this, concentrate on using your lower abs and pull the knees up past your waist so that you curl your pelvis.
6. Roller Ab Crunch Machine
If you have access to a roller ab crunch machine (your knees are on a sled that you crunch up to your chest), this could be thrown into the mix as well. This would actually be a great choice as you can control the intensity easily. If you have one, you can throw it in either after the hanging knee raise or simply swap them out.
Your FUPA Workout
|
Activity |
Duration |
|
Stair Climber, Cycle, or Rowing |
10:00 |
|
Hang Knee Raise, Plank, Flutter Kicks (Alternate) |
6:00 |
|
Stair Climber or Cycle |
3:00 |
|
Hanging Knee Raise, Knee Tucks, Kettlebell Marches (Alternate) |
6:00 |
|
Stair Climber, Cycle, or Rowing |
3:00 |
**If needed, you can slow down your speed or alternate one leg at a time so that you can move the whole time
Note that you will use stair climber, rowing or cycling for your cardio. This is because they use hip flexion so really concentrate on this movement when you perform them.
When you perform your core exercises, you will perform each one until you’re close to failure. However, pace your speed so that you can perform them continuously. As we mention, you can also alternate legs on some of the exercises.
Other Considerations For Your FUPA Workout
It should go without saying but you will need to get you calories and diet under control; you’re burning fat after all! Therefore, you’ll need to get in a caloric deficit.
Further, you’ll need to sleep! Lack of sleep by itself has been shown to increase body fat. Researchers aren’t sure why, but lack of sleep seems to promote the breakdown of muscle for fuel rather than fat! So get you to sleep!
One last consideration, performing this FUPA workout while fasted could help increase results. As the theoretical mechanism is increasing the utilization of fat for fuel, it would seem to suggest that training fasted would enhance this effect. To be clear, we haven’t seen any specific studies on this but it could be an interesting tactic to try.
Wrap Up
Now if this workout won’t work for you, you can simply use the same methodology. Use a variety of lower ab exercises and endurance training.
Training your FUPA can be tricky and is likely going to take time. You'll need to dial in your diet and be consistent with your workouts. The FUPA is in an odd spot to target so we simply must use what we do know to hit it! We laid out what we believe to be the most practical plan to target your FUPA and believe when paired with a healthy diet and sleep, you’ll see your little pooch get smaller and smaller as the weeks go by.
References:
- Talasz, H., Kofler, M., Kalchschmid, E., Pretterklieber, M., & Lechleitner, M. (2009). Breathing with the pelvic floor? Correlation of pelvic floor muscle function and expiratory flows in healthy young nulliparous women. International Urogynecology Journal, 21(4), 475–481. https://doi.org/10.1007/s00192-009-1060-1
- Paoli, A., Casolo, A., Saoncella, M., Bertaggia, C., Fantin, M., Bianco, A., Marcolin, G., & Moro, T. (2021). Effect of an Endurance and Strength Mixed Circuit Training on Regional Fat Thickness: The Quest for the “Spot Reduction.” International Journal of Environmental Research and Public Health, 18(7), 3845. https://doi.org/10.3390/ijerph18073845
- Mathias Forsberg Brobakken, Iben Krogsæter, Helgerud, J., Wang, E., & Hoff, J. (2023). Abdominal aerobic endurance exercise reveals spot reduction exists: A randomized controlled trial. Physiological Reports, 11(22). https://doi.org/10.14814/phy2.15853
- Chase, K., Brigham, C. E., Peterson, J. T., & Coste, S. C. (2014). FITNESS NORMS FOR THE PLANK EXERCISE. International Journal of Exercise Science: Conference Proceedings, 8(2). https://digitalcommons.wku.edu/ijesab/vol8/iss2/14/
- Schoenfeld, B. J., Contreras, B., Tiryaki-Sonmez, G., Willardson, J. M., & Fontana, F. (2014). An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports Biomechanics, 13(3), 296–306. https://doi.org/10.1080/14763141.2014.942355
Garett Reid
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