7 exercises for busy Mom's that will transform your body in 4 weeks
- ASKYE
- Dec 18, 2024
- 5 min read
Updated: Mar 15
Hey, busy Momma!🥰! I know how overwhelming it can be to juggle work, family, and life while trying to find the time to take care of yourself. The thought of hitting the gym or spending hours working out might seem impossible when there’s a mountain of laundry to fold and a to-do list a mile long. But what if I told you that in just 4 weeks, you can see real changes in your body—without needing hours of spare time or expensive equipment?👇
That's right! With these 7 simple, effective exercises, you can transform your body in just 20 minutes a day. No gym required, no fancy equipment, just you and your own body weight. These moves are designed to tone, strengthen, and boost your metabolism, and best of all, they can be done right at home, making it easy to squeeze into your busy schedule.😌
Why 4 Weeks?
Before we dive into the exercises, let’s talk about why 4 weeks is the magic number. By sticking to a simple, consistent routine for just a month, you'll not only build healthier habits but also see real, visible results. In just 4 weeks, you’ll have time to develop the necessary muscle memory, improve your strength, and increase your endurance. Trust me, this is achievable, and the best part? You can do it on your own terms. 💪🏻
Here are 7 exercises that will transform your body in 4 weeks:
1. Squats (Bodyweight)
Why It Works: Squats are a powerhouse move. They target your glutes, quads, hamstrings, and core. Plus, they’ll help tone your lower body, improve your posture, and even give you more energy throughout the day.
How to Do It:
Stand with your feet shoulder-width apart.
Lower your body as if you were sitting down into a chair, keeping your knees behind your toes.
Keep your back straight and chest lifted.
Push through your heels to return to standing.
Tip: Keep your weight in your heels, not your toes. This will help you activate your glutes more effectively.
2. Push-Ups (Modified if Needed)
Why It Works: Push-ups are fantastic for strengthening your arms, chest, shoulders, and core. They’ll help you feel stronger and more toned, and they also improve your overall upper body endurance.
How to Do It:
Start in a high plank position with your hands directly under your shoulders.
Lower your chest towards the ground, keeping your elbows at a 45-degree angle.
Press back up to starting position.
Modification: If regular push-ups are too hard, drop to your knees or do them against a wall until you build strength.
Tip: Keep your body in a straight line from head to heels, engaging your core throughout.
3. Plank
Why It Works: The plank is one of the best exercises for targeting your core, but it also strengthens your shoulders, back, and even your legs. This move is all about endurance and stability.
How to Do It:
Start in a forearm plank position with your elbows directly under your shoulders.
Engage your core, squeeze your glutes, and keep your body in a straight line from head to heels.
Hold for as long as you can, aiming to increase your time each session.
Tip: Keep your hips in line with your body—don’t let them sag toward the floor or stick up in the air.
4. Glute Bridges
Why It Works: Glute bridges are perfect for activating your glutes and strengthening your core. They also target the lower back and hamstrings, which are often neglected in other exercises.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press your heels into the floor as you lift your hips toward the ceiling, squeezing your glutes at the top.
Lower back down slowly.
Tip: Don’t over-arch your back—focus on using your glutes to lift your hips.
5. Lunge to Curtsy Lunge
Why It Works: This combo move targets your quads, glutes, and inner thighs. It helps improve balance, coordination, and leg strength, which is essential for running after kids!
How to Do It:
Step forward into a lunge with your right leg, ensuring your knee stays behind your toes.
Push through your front foot to return to standing.
Step your right leg behind you into a curtsy lunge, crossing your leg behind your body and lowering into a lunge position.
Return to standing and repeat on the other leg.
Tip: Keep your chest lifted and make sure your knees don’t go past your toes during lunges.
6. Mountain Climbers
Why It Works: Mountain climbers are an incredible full-body exercise that engages your core, arms, and legs. Plus, they are an amazing way to get your heart rate up and improve your cardio fitness.
How to Do It:
Start in a high plank position.
Drive one knee toward your chest, then quickly switch legs as if you’re running in place.
Keep your core tight and try to move as quickly as possible.
Tip: Maintain a strong plank position and don’t let your hips sag.
7. Bicycle Crunches
Why It Works: Bicycle crunches are perfect for engaging both your upper and lower abs and obliques, making it one of the best exercises to flatten your stomach and strengthen your core.
How to Do It:
Lie on your back with your knees bent and hands behind your head.
Lift your shoulders off the ground, bringing your right elbow towards your left knee while straightening your right leg.
Switch sides, bringing your left elbow toward your right knee.
Continue alternating sides in a pedaling motion.
Tip: Don’t pull on your neck. Focus on using your core to lift your upper body.
Creating Your 4-Week Routine
Consistency is key to transforming your body. Here’s how you can fit these 7 exercises into a 4-week plan:
Week 1: Start with 2 rounds of each exercise, 30 seconds per exercise with 30 seconds of rest between each. Aim for 3-4 days a week.
Week 2: Increase to 3 rounds of each exercise, 40 seconds per exercise. Take 20-30 seconds of rest. Aim for 4-5 days a week.
Week 3: Increase to 4 rounds, 45 seconds per exercise. Rest 15-20 seconds between exercises. Aim for 5 days a week.
Week 4: Push yourself to 5 rounds, 1 minute per exercise with minimal rest (10-15 seconds). Keep aiming for 5-6 days a week.
Motivational Tips for Busy Moms
Start Small: You don’t need to do all 7 exercises at once. Start with what you can, even if it’s just 10 minutes. It’s better to do something than nothing.
Set a Time: Schedule your workout as if it were a meeting or appointment. This will make it more of a priority.
Involve the Family: Make it fun by involving your kids! Do squats while they play or have a mini competition to see who can hold a plank the longest.
Celebrate Wins: Every time you complete a workout, celebrate it! Even if it’s small progress, it’s progress toward your goal.
Don’t Aim for Perfection: Some days will be harder than others—don’t be too hard on yourself. Consistency over time is the key to seeing results.
You’ve Got This!
Being a mom is one of the hardest and most rewarding jobs out there. But taking care of yourself is just as important as taking care of your family. In just 4 weeks, these 7 exercises will help you feel stronger, healthier, and more confident. You’re doing it, mom—one day at a time!
Are you ready to get started? Let’s make these next 4 weeks count! 💪
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