Postpartum belly fat: Fitness expert recommends a 10-minute no-gym and no crunches workout to lose belly fat |

Fitness expert Patrick Hong introduces a 10-minute postpartum workout designed to flatten the mum pooch without crunches or gym equipment. The routine includes dead bugs, high knees (or standing marches for those needing a gentler option), and glute bridge marches. These exercises target deep core muscles, boost heart rate, and protect the spine, making it ideal for busy moms.

New moms often struggle with their post-partum belly fat. That mum pooch often disagrees to leave you, even after a consistent workout and diet. Getting rid of belly fat is a tough path, let alone the postpartum belly. Fitness expert Partrick Hong, who has helped thousands of people transform their bodies into their best selves, has shared a 10-minute workout that will help you lose the stubborn mum pooch. Hong, who is known for his fat loss strategies, has shared a 10-minute, no-gym, no-crunches workout that will help you to flatten that mum pooch.
Considering the valuable time of new moms, he has curated a special workout plan, which only requires 10 minutes a day. “Still trying to crunch away your mum pooch? Here’s one 10-minute workout that actually helps flatten your lower belly without the gym, without crunches, and without sacrificing your back. This one’s for the career mums, tired mums, busy mums—aka real women who don’t have time to waste,” the fitness expert shares in a video shared on Instagram.

Hong’s method stands out by avoiding traditional crunches, which can strain the back and fail to engage the deeper abdominal muscles that help flatten the lower belly. According to Hong, these three workouts also target your core and protect your spine.
Dead bugs

Lie on your back, and now extend your arms and legs toward the ceiling, keeping your lower back pressed firmly to the floor to protect your spine. Slowly lower your right arm and left leg toward the ground at the same time, maintaining a tight core to prevent your back from arching. Now return to the starting position and switch sides for 12 reps. “This targets deep core muscles that will flatten your belly,” Hong says.

High knees

Stand tall and drive your knees upward, one at a time, aiming to lift them above your waistline in a quick, running-in-place motion for 30 seconds. This high-energy exercise boosts your heart rate, burns calories, and engages the lower abs to support a flatter belly. For moms with higher body weight or those needing a gentler option, Hong recommends standing marches, where you lift your knees slowly and deliberately without jumping.“If you’re obese, just do standing marches on the spot,” he suggests.

Glute bridge marches

Lie on your back with knees bent, feet flat on the floor, and hips lifted into a glute bridge position, keeping your glutes and abs engaged. Lift your right knee toward your chest, hold briefly, then lower it and repeat with the left knee. Do 10 reps per side. “This helps tighten your core while protecting your lower back. Give that a go,” Hong notes.
NB: It is important to consult your health provider before incorporating any new exercise into your routine.