How to Lose a FUPA in 30 Days With Pool Exercises and Nutrition Tips

What is a FUPA and Why Get Rid of It

A FUPA stands for fat upper pubic area. It refers to the excess fat that accumulates right above the pubic bone and below your belly button. This fat pad is extremely stubborn and can be challenging to lose. Having a FUPA can make you feel self-conscious and uncomfortable in your own skin.

Getting rid of a FUPA offers many benefits beyond just looking better in a swimsuit. Losing the fat in this area can:

• Improve your confidence and body image
• Make clothes fit better
• Reduce chafing in the inner thigh area
• Decrease your risk for certain diseases like heart disease and diabetes

If you want to lose the fat pad above your pubic area, youre in luck. With discipline and commitment, you can lose your FUPA in as little as 30 days.

Why Exercising in Water Helps Target a FUPA

Exercising in water is one of the most effective ways to lose a FUPA fast. Heres why water workouts can help target and torch fat in this stubborn zone:

• The waters buoyancy supports your body and takes pressure off your joints, allowing you to exercise longer and burn more calories.
• Water creates natural resistance so you have to work harder, engaging your muscles to move through the pool.
• Water is cooling and reduces overheating during exercise. This allows your to workout at higher intensities.
• Swimming and other water exercises incorporate your core and inner thighs - target areas for losing a FUPA.

In short, the properties of water make it easier to exercise for longer and burn more calories, exactly what you need to eliminate your FUPA.

7 Best Pool Exercises to Lose a FUPA

Here are 7 of the best pool exercises to help you lose your FUPA in just 30 days:

1. Pool Running

Running against water resistance torches calories and tones your legs. To run in the pool:

• Use proper running form - keep your back straight, core tight and strike with your mid-foot.
• Keep your elbows bent at 90 degrees and move your arms back and forth.
• Bring your knees as high as you can with each stride to engage your core.
• Vary your speed, running as fast as you can during intense intervals.

2. Vertical Kick Board Flutters

This challenging move works your inner thighs and core to target lower belly fat.

• Hold a kickboard vertically in front of your body with arms extended.
• With control, open your legs to shoulder-width apart, then clamp them back together.
• Repeat as fast as you can for 30-60 seconds.

3. Front Flutters

Another flutter variation, this exercise tones your lower abs to shrink your FUPA.

• Hold a kickboard horizontally at your chest with arms extended.
• With control, open your legs into a wide stance, then clamp them back together.
• Repeat quickly for 30-60 seconds.

4. Vertical Leg Lifts

Work your lower abs and inner thighs by raising and lowering your legs.

• Hold onto the pool wall for balance.
• Extend your legs straight beneath you, pressed together.
• Engaging your core, raise both legs as high out of the water as you can.
• Lower with control back to the starting position.
• Repeat for 30-60 seconds.

5. Pool Cycling

Mimic cycling motions to get your heart pumping and burn major calories.

• Stand in chest-deep water and bend your elbows at 90 degrees.
• Pedal your legs as if you were cycling at a vigorous pace.
• Keep your elbows bent and pump them back and forth quickly to engage your core.
• Continue for 30-60 seconds.

6. Jump Squats

Explosive jump squats rev up your metabolism and engage your glutes and inner thighs.

• Stand with feet hip-width apart.
• Push your hips back and bend your knees to lower down into a squat.
• Drive through your heels and explosively jump up out of the water.
• Land softly with knees bent to absorb impact.
• Immediately squat and repeat.

7. Plank Jacks

Plank jacks target your core and raise your heart rate.

• Start in a plank position, arms extended shoulders beneath you.
• Jump your feet open wide, then jump them back together.
• As you open your feet, open your arms out to the side into a starfish shape.
• Bring arms back together as feet close.
• Repeat quickly for 30-60 seconds.

Sample 30 Day FUPA Workout Routine

To maximize results, aim to do focused pool workouts 3-5 days per week for 30 days. Here is a sample workout routine you can follow:

Week 1

Monday: Pool running - 4 sets of 1 minute on/30 sec rest

Wednesday: Pool planks - 3 sets of :30 front hold, :30 side hold each side

Friday: Pool jogging & jumps - 30 seconds each of jogging, squat jumps, jumping jacks

Weekend: Rest

Week 2

Monday: Vertical leg lifts - 4 sets of 15-20 reps

Wednesday: Front flutters - 5 sets of :30 fluttering/:15 rest

Friday: Plank jacks - 5 sets of :30 jacks/:15 rest

Weekend: Rest

Week 3

Monday: Vertical kickboard flutters - 5 sets of :45 fluttering/:15 rest

Wednesday: Pool cycling - 5 sets of :60 pedaling/:30 rest

Friday: Treadmill running - 30 minutes at vigorous pace

Weekend: Rest

Week 4

Monday: Pool jump squats & lunges - 4 sets of :30 each/:15 rest

Wednesday: Vertical leg lifts - 4 sets of 30-40 reps

Friday: Treadmill intervals - 30 seconds fast run, 90 seconds moderate jog for 20 minutes

Weekend: Rest

Nutrition Tips to Lose a FUPA

Exercise alone wont banish your FUPA. Follow these nutrition tips to accelerate fat loss:

• Maintain a calorie deficit - aim for a 500-1000 calorie deficit each day to promote weight loss.
• Eat plenty of lean protein - protein helps you retain muscle during fat loss.
• Cut empty calories - avoid processed foods, sugary drinks, and excessive alcohol.
• Fill up on fiber - eat plenty of fruits, veggies, whole grains and beans.
• Drink water - stay well hydrated to prevent overeating and bloating.

Other Lifestyle Tips

In addition to diet and exercise, these healthy habits support FUPA loss:

• Get enough sleep - aim for 7-9 hours per night to optimize fat burning hormones.
• Manage stress - high cortisol can cause belly fat storage.
• Work your core - do abs exercises 3-4 days per week to tone your midsection.
• Add cardio - aim for 150-300 minutes of moderate cardio weekly.
• Lift weights - full body strength training preserves metabolism-boosting muscle.

Be Patient and Persistent

It takes dedication and consistency to lose fat from a FUPA. But if you follow a strategic exercise routine, eat in a calorie deficit, and develop healthy lifestyle habits, you can ditch your FUPA in as little as 30 days. Stick with your plan and be patient as you work toward your goal!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.