How to Lose Weight in the Pubic Area

The pubic area is the junction point of the pelvic bone and thighs. The lower rectus abdominis, quadriceps and hip flexors are all muscles present in this area. Excess fat over these muscles can cause you to feel self-conscious, especially when wearing tight clothing. The way to lean this area out is by making adjustments to your diet and
doing exercises. Although one exercise by itself cannot do much for the fat, a blend of exercises can.

Diet
Step 1

Stop eating the wrong foods. Give up the burgers and fries, fish and chip combos, pancakes with sausage and any other foods that are high in saturated fat, sugar and sodium. Choose lean beef, chicken breasts, greens, fresh fruits and vegetables, low-fat dairy products, whole grains and beans.

Step 2

Cut back on your calorie intake. Use an online guide like The Daily Plate to figure out your intake for a day and reduce it by 500 calories. This will cause about one pound of weight loss a week, according to Mayoclinic.com. This weight will be lost in your pubic area and the rest of your body.

Step 3

Consume more meals throughout the day. Have a balanced meal as soon as you wake up and continue to eat every three hours for the rest of the day (see "Tips"). Combine protein and complex carbs with every meal. Whole wheat toast with an egg white omelet is a breakfast example. Tuna on whole wheat bread with lettuce, tomato and light mayonnaise is an afternoon meal example.

Step 4
Chew your food slowly. Take a bite, place your fork down and completely chew and swallow before taking another bite. Eating too fast leads to overeating in general.

Step 5
Reduce your intake of liquid calories. Give up the soft drinks, processed fruits drinks, lemonade, flavored lattes and alcoholic beverages. Drink water instead to spare yourself calories, keep your body hydrated and flush toxins from your system.


Physical Activity
Step 1

Perform cardiovascular exercise to reduce your pubic fat. Do anything that involves hip flexion, which occurs when your thigh moves toward your stomach. Running, hiking, stair climbing, indoor cycling, rowing and versa climbing are examples. According to the American College of Sports Medicine, 60 to 90 minutes of cardio might be necessary to lose weight. Follow these guidelines three or four days a week. Exercise in multiple sessions if you are pressed for time.

Step 2
Lie on your back to do bicycle kicks. Elevate your legs, bend your knees and level your shins to the floor as you place your hands on the sides of your head and lift your shoulders from the floor. Twist your torso back and forth as you pull one knee in and extend your other leg out. Try to touch your opposite knee and elbow together as you do this. Move back and forth for 15 to 20 repetitions.

Step 3

Fasten ankle straps to your lower legs to do leg raises. Secure the straps to a low setting on a cable machine, lie on the floor with your feet facing the weight stack and grab the other side of the machine with your arms over your head. Lift your legs and pull your knees into your chest. Extend your legs back out and repeat 12 to 15 times.

Step 4

Position your hands shoulder-width apart on the floor and place your lower shins on a stability ball to do jack-knifes. Lift your hips to form a straight line from your shoulders to your heels and roll the ball toward your head. Tuck your knees into your chest as you do this, roll the ball back out and repeat for 15 to 20 repetitions.

Tips
By eating small meals every few hours, you will keep your metabolism lifted and hunger under control.
Perform four or five sets of hip flexor exercises and do them three days a week on nonconsecutive days.

Things You'll Need
Cable machine
2 ankle straps
Stability ball