Written by Jennifer Jones, Pilates & Yoga Teacher
Jennifer Jones is a Pilates, Yoga, and Meditation teacher and founder of JenZen Wellness, a holistic health and wellness company. She specialises in supporting women over 40 to prioritise their health and embrace their true selves. Jennifer offers both online and in-person classes and coaching sessions.
You may be wondering what is FUPA? It’s a slang term that stands for Fat Upper Pubic Area! WHAT? I remember the first time I came across this term. It was a Reel shared by a female PT on IG! I was offended! No, not because she didn’t have a FUPA, but because of the use of the word “fat” to describe such a sensitive area of a woman. I mean who even came up with this? In my opinion, it’s too negative. I decided that I wanted to rename it to something more body-positive because some of us already have challenges appreciating our bodies and building positive relationships with them. And how does referring to this area as “fat” (even if it is) help? So I now refer to it as SUPA – Sexy Upper Pubic Area. Isn’t that way better? I think so! The SUPA refers to your lower abdomen, and some of us may tend to carry a little extra weight in this area due to genetics, age, hormones, diet, etc. I’ve noticed this in my own body, and in this article, I’ll share eight exercises to hone in on this “supa” sexy area. Are you ready? Let’s go!
As I mentioned before, I’ve noticed, recently, that I seem to be carrying a bit of extra weight around my SUPA (lower abdomen). To be completely honest with you, I’ve never had a six-pack, but for the most part, my abs are strong. Of course, I’d love a six-pack, (who wouldn’t) but I’ve never tried hard to make it happen. What became more important to me was having strong abs (to reduce back pain) than whether I could do laundry on washboard abs.
However, this pesky extra weight has encouraged me to begin adding cardio 2-3 times a week to my regular workout routine. I’ve also started to make an effort to drink lots more water and be more mindful of what I eat and when. For example, I snack less, eat more salads, watch my portion sizes, and try not to eat after 8 pm. My goal is to stick with it for at least 3 months to see how my body responds and make tweaks as I go along! But let’s get into what muscles make up your abdominals and how they function.
What are the abdominals?
Your abdominals support the trunk, help you move, and keep your organs in place by regulating abdominal pressure. These muscles, including your back muscles, (I would even add in there the inner thighs and glutes), make up your core. Together they keep your body stable and balanced and protect your spine, which is why having strong abdominals is important.
The abdominals are made up of the following: the external obliques, internal obliques, transversus abdominis (TA), and rectus abdominis. Let’s take a brief look at where they’re located and their function.
Internal obliques
The internal obliques are located on either side of the rectus abdominis (six-pack), deep inside of the hips (groin area). Think of them as where pockets would fall on a hoodie. Their function includes flexion, rotation, and lateral flexion (side bending).
External obliques
The external obliques are also located on either side of the abdomen and run from the lower part of the ribs to the top of the hip bones, and pubic bone. Their main function is rotation or twisting the torso (bicycle crunch), and they also assist with forward flexion (like a sit-up) and lateral flexion.
Rectus abdominis
The six-pack abs! This is a pair of muscles located on either side of the midline of the body. They run from the xiphoid process of the sternum (where the ribcage meets in the middle) to the pubic bone. Their function is flexion of the spine and aid in stabilizing the pelvis.
Transversus abdominis
The TA is the deepest layer of the abdominal muscles. It’s often referred to as the corset of the body because it wraps horizontally around the torso and is connected by a sheet of fascia. Its main function is to stabilize and protect the spine. There’s also a unique relationship between the pelvic floor and TA. When the pelvic floor contracts, it signals the TA to do the same. This co-contraction improves pelvic floor function and stabilizes the pelvis and lower back. We achieve this important connection in Pilates with an exhalation through pursed lips.
One thing to note is that while it’s possible to some degree to “target” a specific area with certain exercises, it’s important to know that all abdominal muscles will work.
Okay, now that we’ve had a basic crash course in the anatomy of the abdominals, let’s get down to those SUPA exercises, shall we?
8 SUPA exercises
Below are a few of my favorite exercises for your SUPA including 2 isometric holds. Whenever I teach Pilates, I include them because they help build muscular endurance by maintaining even muscle contraction. Some of these exercises may be familiar, but using a yoga block helps bring more zing to them!
Before you begin there are a few things to note
If you’re new to exercising or have any back issues, it’s important to get clearance from your physician.
Take your time and focus on your form. Remember to stop if you feel tired, lose form, or experience any pain or numbness.
The number of reps and sets is a suggestion, you can do less or more as you see fit.
These exercises can be completed as a full workout or as an addition to your cardio day!
For this workout you will need
A mat or soft surface
A yoga block
Click here for a visual of the exercises!
SUPA exercises
1. Pelvic tilts
Lie on your back with a neutral spine*, bent knees at hips distance. Place the yoga block between your thighs. Inhale to prepare, exhale through pursed lips, and draw your navel in towards your spine; inhale hold, exhale to release. Complete 10 reps.
Pro tip: Focus on feeling the pelvic floor lift and lower abs contract on the exhale. Keep your glutes relaxed.
2. Alternating toe taps
Stay on your back. Imprint* your spine and bring your knees to a tabletop position, shins parallel to the floor, toes pointed. Arms alongside your body. Inhale to prepare, exhale tap your toe to the floor, inhale to return.
Pro Tip: Maintain the imprint, initiate the movement from the hip, and maintain a 90º angle at the knee. Complete 5-10 reps per side.
3. Deadbug hold
Lie on your back and bring your knees up at a 90-degree angle. Keep your knees over your hips, or bring them closer to your chest if you have discomfort in your lower back. Place the yoga block between your thighs. Rest your hands on your thighs. Inhale to get ready, exhale press both hands and thighs firmly against each other, and squeeze the block. Hold for 30 seconds then release the tension. Complete 3 sets.
Pro Tip: Works the lower abs and obliques. Maintain even pressure on the thighs and squeeze your inner thighs into the block.
4. Resisted single leg stretch
Lie on your back and bring your knees up to 90º. Inhale, nod your chin towards your chest, exhale, and lift your head and upper torso off the mat, resting on your shoulder blades. Place your hands on your right thigh and gently push the hand and thigh into each other to activate your lower abs. Inhale to prepare, exhale extend your left leg, inhale to switch. Complete 3 sets of 10 reps per side.
Pro Tip: Maintain even pressure on the thigh. Lower your head if your neck feels strained or tired.
5. Scissor walks
Lie on your back, support your lower back with your hands in a diamond shape, and bring your knees up to 90º. Inhale, nod your chin towards your chest, exhale, and lift your head and upper torso off the mat, resting on your shoulder blades. Inhale, then exhale to extend your legs to a 45º angle. Hold this position and quickly scissor your legs up and down, inhaling and exhaling as you go.
Complete 3 sets of 10 reps per leg.
Pro Tip: Make the scissoring action short and brisk and your legs as straight as possible. Lower your head and upper body if your neck starts to feel strained or tired.
6. Double leg drop
Lie on your back, and support your lower back with your hands in a diamond shape. Bring your knees up to 90º, and reach your toes to the ceiling. Inhale to prepare, exhale, and lower your legs to a 45º angle or lower, quick inhale and exhale to return. Complete 3 sets of 10 reps.
Pro Tip: Keep your legs straight as possible. Lower your legs as low as you can to maintain the connection to your hands and squeeze the inner thighs. Add the yoga block for more zing!
7. Hundred hold
Stay on your back, arms alongside your body, with palms facing down. Inhale, exhale to imprint your spine and bring your knees to 90º. Inhale, nod your chin towards your chest, exhale to lift your arms, head, and upper torso off the mat, resting on your shoulder blades, and extend your legs to a 45º angle. Hold for 30 seconds. Complete 3 sets.
Pro Tip: Squeeze legs together and reach through the toes. Pull the navel in toward the spine. If your neck feels tired, lower your head. For more resistance, use a block between the upper thighs.
8. Leg pull front prep
Come into the tabletop position, wrists under shoulders, knees in line with hips, place the block between your upper thighs, and tuck your toes. Inhale to prepare, exhale lift your knees 2” off the mat, inhale to stay, exhale to lower. Complete 3 sets of 10 reps.
Pro Tip: Keep spine in neutral. Move with your breath.
9. Bonus: Plank
From Leg Pull Front, walk your hands forward a few inches to shift into a plank position. Engage your glutes, legs, and abdominals. Hold for 30 seconds. Complete 3 sets.
Pro Tip: Option to lower forearms and use yoga block between thighs for more abdominal and inner thigh engagement.
Quick cool down
1. Shell stretch
From Plank, lower your knees, move them to the width of your mat, and bring your toes together. Shift your hips back towards your heels leaving your arms stretched out. Hold for 30 seconds, and breathe deeply.
2. Cobra
From Child’s pose, move your knees to hip distance, shift forward, and lower your pelvis and chest onto the mat. Slide your hands on either side of your chest. With your toes pointed, engage your leg muscles, tone your navel area, press your hands gently into the mat, inhale to move your chest forward, and lift, exhale relax your shoulders away from your ears. Hold for 15 - 30 seconds and repeat. Breathe into the back of your ribcage.
3. Supine twist
Roll onto your back, bend your knees, bring your legs together, and keep your feet on the floor. Inhale, then exhale to lower your knees to one side. Repeat on the other side. Hold each for 30 seconds.
Remember, doing lower ab-focused exercises alone won’t necessarily reduce belly fat. But they’re a great start for strengthening the area. Factors such as age, diet, hormones, genetics, lifestyle, and current level of physical activity will also play a huge part. If your ultimate goal is reducing belly fat and losing weight, working with a nutritional coach and personal trainer is best to help you achieve it.
I hope you enjoy these exercises for a super sexy SUPA!
Neutral Spine - natural curve of the spine: hips bones, and pubic bone on the same level
Imprint - posterior tilt of the pelvis, moving the lower back towards the floor
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Read more from Jennifer Jones
Jennifer Jones, Pilates & Yoga Teacher
Jennifer Jones is a certified Stott Pilates® Matwork Instructor, registered E-RYT 200HR, 500HR Rasa Yoga teacher, and a CNTRD Wellness Meditation teacher. For many years, health and fitness have been an important part of her life in helping manage frequent back pain. As a teacher, Jennifer's passion is to educate and empower her students and clients by providing them with useful tools to support their well-being. Her classes are inclusive, creative, fun, and educational. Jennifer is a highly experienced pilates and yoga instructor who holds multiple certifications including specialties in Group Matwork, Core®, Hot Yoga, and Yin Yoga.
