10 Functional Strength Exercises for Busy Moms at Home
- Tony Palladino
- 11 hours ago
- 17 min read
Between juggling kids, work, and household tasks, finding time for fitness can feel impossible. But here’s the good news: functional strength exercises can help you stay strong, injury-free, and energized - all from the comfort of your home. These moves mimic daily activities like lifting kids, carrying groceries, or bending to pick up toys, making your everyday life easier.
What’s in This List?
Bodyweight Squats: Strengthen your legs and improve mobility.
Reverse Lunges: Boost balance and stability while targeting key muscles.
Glute Bridges: Protect your lower back and strengthen your core.
Push-Ups: Build upper body strength with no equipment.
Plank Variations: Engage your entire body in just seconds.
Split Squats: Strengthen your legs and improve coordination.
Mountain Climbers: Combine strength and cardio for a quick workout.
Downward Dog to Upward Dog: Stretch and strengthen your muscles.
Single-Leg Deadlifts: Improve balance and prevent back pain.
Knee Drives: Add cardio and core strength to your routine.
These exercises are quick, equipment-free, and perfect for beginners or advanced fitness levels. You can mix them into your day - whether it’s during nap time, while dinner cooks, or in just 15 minutes when you find a quiet moment. Start small, stay consistent, and feel the difference in your daily energy and strength.
1. Bodyweight Squats
Builds Strength and Improves Mobility
Think about how often you squat during the day - whether it's picking up toys, lifting your child, or simply getting up from a chair. Bodyweight squats mimic these everyday movements, making them a practical way to strengthen your body. As the Calm Editorial Team explains:
"You're already squatting 50 times a day - to pick up toys, lift kids, and grab that one thing you just dropped. The more strength you have in your legs the easier this will be."
This exercise targets multiple muscle groups at once, including your quads, glutes, hamstrings, and core . Beyond building strength, squats help improve flexibility and joint health by increasing the range of motion in your knees and hips. Plus, they enhance balance and coordination, which are especially helpful for staying steady and agile during a busy day. With so many benefits, squats are an easy and practical addition to your routine.
No Equipment? No Problem
One of the best things about bodyweight squats is their simplicity. You can do them just about anywhere - whether you're in the kitchen, living room, or even while watching your kids play.
Adaptable to Any Fitness Level
Bodyweight squats are incredibly versatile, making them suitable for beginners and seasoned exercisers alike. If you're just starting out or have physical limitations, you can modify the movement by reducing how low you squat or using a chair for support . To keep your form on point, stand with your feet hip-width apart, lower yourself as if sitting in a chair, keep your chest lifted, and push through your heels to stand back up .
Looking for a challenge? Try holding your toddler for added resistance, adding a jump at the top, or pausing at the bottom of the squat to increase the time your muscles are under tension. You can even spice things up with side-step squats - step sideways into a wide squat, then bring your other foot to meet it. There’s no shortage of ways to keep this exercise engaging and effective.
2. Reverse Lunges
Builds Strength and Supports Everyday Movement
Reverse lunges are a fantastic way to strengthen your legs and glutes while improving balance, making them a go-to move for busy moms or anyone on the move. Think about it - whether you're chasing your kids or carrying heavy grocery bags, these muscles are key players. The EōS Fitness Blog highlights their benefits:
"Reverse lunges focus on the legs and glutes, improving balance and stability. This exercise is particularly effective in correcting muscle imbalances and strengthening your lower back, which is crucial for daily activities and preventing injuries. Reverse lunges engage your hip flexors and core when you step backward into the lunge, enhancing coordination and functional fitness."
What’s more, the backward motion requires more energy than you might expect, giving you a calorie-burning bonus while you strengthen your body. Sarah Warshowsky, CPT and Trainer at Aneva, explains: "This move consists of dynamic stepping, which requires more energy and burns more calories."
Easy to Do Without Equipment
One of the best things about reverse lunges? You don’t need any fancy gear. Start by standing with your feet hip-width apart, step one leg back, and lower your body until both knees form 90-degree angles. Push through your front heel to return to standing, then alternate legs. It’s simple, effective, and easy to fit into your day - whether in your living room or backyard. Once you’re comfortable with the basics, you can tweak the exercise to keep things interesting.
Adaptable for All Fitness Levels
Reverse lunges are as flexible as your fitness journey. If you’re just starting out, keep your lunges shallow to reduce intensity. Feeling stronger? Amp it up by holding dumbbells at your sides or incorporating a bicep curl at the bottom of each lunge. The beauty of this move is that it evolves with you, offering a challenge no matter where you are in your fitness journey.
3. Glute Bridges
Builds Strength and Boosts Mobility
Glute bridges are a powerhouse move for strengthening your glutes, lower back, and core - muscles that come into play during countless daily activities, especially for parents. The team at EōS Fitness highlights their importance:
"The glute bridge targets your glutes and lower back, which are essential for core stability and lower body strength. Regularly performing glute bridges can improve pelvic alignment and contribute to a more balanced and effective movement pattern in daily life and athletic activities."
This exercise not only enhances strength but also helps protect your lower back from strain - a game-changer for moms who are constantly on the move. Plus, you can do it without any fancy equipment, making it perfect for quick home workouts.
No Equipment Needed
One of the best things about glute bridges? You can do them anywhere. Start by lying on your back with your knees bent and feet hip-width apart. Engage your core by pulling your belly button toward your spine. From there, press through your heels and squeeze your glutes to lift your hips toward the ceiling. Aim to form a straight line from your knees to your shoulders, hold for a second, and then slowly lower back down. Start with 10–15 reps per set. As you get stronger, you can add a light dumbbell on your hips for extra resistance.
Adaptable for All Fitness Levels
Whether you're a beginner or more advanced, glute bridges can be adjusted to suit your fitness level. If you're just getting started, focus on perfecting your form and feeling the glute engagement at the top. Once you're confident, hold the top position for 10 seconds to increase the intensity. For an extra challenge, try single-leg glute bridges by lifting one leg off the ground and alternating sides. These variations keep things interesting and ensure you're continually building strength without needing complicated equipment or routines.
4. Push-Ups
Builds Strength and Enhances Mobility
Push-ups are a classic exercise that strengthens the chest, shoulders, triceps, and core. They also improve mobility, making them a great addition to your routine for better performance in sports, workouts, and everyday activities. Think about it - push-ups mimic movements you use in daily life, like getting up from the floor while playing with your kids or pushing yourself up from a seated position. Fitness expert Brandon Bennett highlights their importance:
"Push-ups are a cornerstone of functional fitness and calisthenics training. They help you build the kind of strength that translates to better performance in sports, workouts, and daily life."
Interestingly, research indicates that being able to perform push-ups is linked to a reduced risk of cardiovascular issues. Plus, when done in higher reps, they double as a cardio workout while building muscle.
No Equipment Needed
One of the best things about push-ups is how simple they are to do - no fancy equipment required. Start in a high plank position with your hands directly under your shoulders, keeping your body in a straight line from head to heels. Lower yourself toward the floor, keeping your elbows close to your sides, then press back up. Engaging your core throughout is key to maintaining proper form. Sarah Warshowsky, CPT and trainer at Aneva, stresses:
"Proper form is crucial in push-ups to maximize benefits and minimize the risk of injury."
This basic setup can be adjusted to suit your fitness level, making push-ups accessible to nearly everyone.
Easy to Modify for Any Fitness Level
Push-ups are incredibly versatile, with plenty of modifications to match your fitness level. Beginners can start with knee push-ups - simply drop your knees to the floor while maintaining a straight body line - or try incline push-ups by placing your hands on a countertop or sturdy chair to reduce the challenge. If you're looking for something more advanced, stick to standard push-ups or try adding a twist. For example, after completing a push-up, transition into a side plank by lifting one arm to form a "T." Hold for a few seconds, return to the plank, and repeat on the other side. This variation not only increases intensity but also engages additional muscles for a more dynamic workout.
5. Plank Variations
Builds Strength and Improves Mobility
Plank variations are an excellent way to develop full-body strength by engaging multiple muscle groups at once. These include your core muscles - like the transverse abdominis, rectus abdominis, and obliques - as well as supporting muscles such as your quads, glutes, hamstrings, back, arms, and shoulders. Unlike crunches, which focus on a single area, planks activate several muscle groups simultaneously, making them a time-efficient choice for busy moms. Jade Morning, CPT and Alo Moves instructor, explains:
"Planks target and strengthen the core muscles, including transverses abdominals (the deepest abs muscles), rectus abdominis, and the internal and external obliques, as well as your quads and glutes."
Planks also offer benefits beyond strength-building. They enhance stability, improve posture, and can help prevent back injuries. Compared to situps, planks are gentler on your spine and hip flexors, making them a safer option for strengthening your core.
Quick and Easy to Fit Into Your Day
For moms juggling a packed schedule, planks are a perfect fit. You only need 20 to 60 seconds per hold - or about 2 to 3 minutes total - to start seeing results. If you're new to planks, begin with 10 to 30 seconds and gradually increase the duration as you build strength.
No Equipment Needed
One of the best parts about planks is their simplicity. They require nothing but your body and a small area of floor space, making them ideal for home workouts. Kelley Vargo, ACE Certified Health Coach, highlights their versatility:
"The plank, in particular, is effective because it targets the core as a whole and engages multiple additional muscle groups. It also can be performed anywhere without additional equipment, and is modifiable to varying fitness levels."
For those looking to up the intensity, you can add light dumbbells for plank rows or use an exercise ball. However, these extras are entirely optional.
Adaptable for All Fitness Levels
Planks are incredibly versatile and can be tailored to suit your fitness level. Beginners might start with knee planks or modified side planks with bent knees. If you're more experienced, you can progress to forearm or straight-arm planks and add dynamic elements like shoulder taps. For advanced exercisers, variations like plank jacks, spider-man planks, or Swiss ball jackknives can provide an extra challenge. The key is to focus on mastering proper form at your current level before advancing to more complex moves. Plank variations are simple, scalable, and easy to incorporate into even the busiest of routines.
6. Split Squats
Builds Strength for Everyday Life
Split squats are a go-to exercise for busy moms because they target the muscles you rely on daily. They work your quads, glutes, hamstrings, hip flexors, and core all at once, making them an efficient choice for building strength that translates directly to real-life tasks. Think about it: climbing stairs, lifting your kids, or carrying groceries - split squats prepare your body for these movements by engaging multiple muscle groups at the same time.
What’s more, this exercise doesn’t just build strength; it also improves balance and addresses muscle imbalances by focusing on one leg at a time. By isolating each leg, split squats help improve coordination, strengthen your lower back, and engage your hip flexors, reducing the risk of injuries in your daily routine. As the Calm Editorial Team aptly puts it:
"You're already lunging after runaway toddlers, so you might as well do it with intention. The stronger you are the easier it is to chase your little one around all day."
Perfect for Home Workouts
Another reason split squats are so practical? They require little to no equipment. All you need is your body and a small space, making them ideal for home workouts. No gym membership? No problem. If you want to make the exercise more challenging, you can add dumbbells or even use items you already have at home, like water bottles or backpacks.
Adaptable for All Fitness Levels
Split squats are incredibly versatile, making them suitable for beginners and seasoned exercisers alike. If you’re just starting, focus on shallow movements until you feel comfortable. Over time, you can work toward a deeper squat, aiming for a 90-degree bend in both knees. For a more advanced challenge, try holding weights or slowing down the movement by pausing at the bottom. This adaptability means anyone can benefit from incorporating split squats into their routine.
7. Mountain Climbers
A Quick Fix for Tight Schedules
Mountain climbers are a go-to exercise when you’re short on time but still want to break a sweat. They combine strength training and cardio into one dynamic movement, making them ideal for anyone managing a packed schedule. As EōS Fitness puts it:
"Mountain climbers are an excellent choice for busy moms looking to maximize their workout efficiency, as they combine strength training and cardio into a single, fast-paced exercise."
No Gear? No Problem
One of the best things about mountain climbers is their simplicity. You don’t need any fancy equipment - just enough space to hold a sturdy plank. Whether it's your living room, a quiet corner, or even your backyard, you’re good to go.
Builds Strength and Keeps You Moving
Mountain climbers are a multitasking marvel. They target your core while also engaging your shoulders, chest, and arms, helping you build stability and strength. Plus, they get your heart pumping, offering a great cardio boost. A stronger core and upper body make everyday tasks - like lifting groceries or tidying up the house - feel like less of a chore.
Adjustable for Any Fitness Level
Mountain climbers can meet you wherever you are in your fitness journey. If you’re just starting out, slow down the movement and focus on form. You can even try a standing variation, bringing one knee toward your chest at a time for better control and balance. Once you’re ready for more, pick up the pace to push your limits and get that heart rate soaring. Ready to take your core strength to the next level? Let’s dive into another exercise that builds on this foundation.
8. Downward Dog to Upward Dog
A Quick Fit for Busy Days
This flowing sequence blends a plank hold with the Downward Dog stretch, offering a mix of strength and mobility. It's perfect for squeezing into your day - whether it's during nap time, while dinner cooks, or in those rare quiet moments when the kids are preoccupied. As the Calm Editorial Team puts it:
"Exercise doesn't require you to overhaul your life. You just need simple, effective moves you can squeeze into the cracks of your day, like during nap time, while dinner is in the oven, or in the four minutes your kids are distracted."
No Equipment? No Problem
You don’t need fancy gear or a gym for this move. Just a few feet of floor space will do. Start in a plank position, lift your hips into an inverted "V" (Downward Dog), then return to a plank - or, if you're up for it, flow into an Upward Dog for an added challenge. It’s a straightforward bodyweight exercise, making it great for home workouts.
Builds Strength and Flexibility for Everyday Life
This movement engages your core, shoulders, and back while giving your hamstrings, calves, and spine a good stretch. The result? Everyday tasks like reaching high shelves or bending to pick up toys become a little easier. Plus, it’s a fantastic foundation for tackling more dynamic exercises down the road.
Easy to Adjust for All Fitness Levels
Beginners can modify by holding the plank on their knees and moving at a slower pace. As you build strength, you can add more repetitions or hold the positions longer.
9. Single-Leg Deadlifts
Builds Strength and Improves Mobility
Single-leg deadlifts are a powerhouse move for strengthening your posterior chain - think glutes, hamstrings, and back. These muscles are the ones that help with everyday tasks, like lifting your kids or carrying all those grocery bags in one trip. Plus, since you're balancing on one leg, this exercise works wonders for improving your stability and balance. That comes in handy for those unpredictable parenting moments - like catching a wobbly toddler or bending down to grab scattered toys. Strengthening your core and glutes through this movement can also help reduce back pain, making it easier to keep up with the daily demands of motherhood.
No Fancy Equipment Needed
You don’t need a gym membership for this one. A pair of light dumbbells or even just your body weight will do the trick. This makes it a super flexible option for squeezing in a workout at home - whether you’re in the living room, bedroom, or even outside while the kids play nearby.
Adaptable for All Fitness Levels
If you’re new to this exercise, start with a kickstand variation. Shift 70–80% of your weight to your front leg while resting your back foot lightly on the ground with the heel lifted. This beginner-friendly version helps you nail the form and build stability. As trainer Sarah Warshowsky, CPT at Aneva, explains:
They can allow us to move in ways that we actually do in everyday life rather than just sitting on machines.
Once you’ve mastered the basics, you can work toward balancing entirely on one foot for the full movement.
Perfect for Busy Schedules
Got 10 minutes? That’s all you need to fit single-leg deadlifts into your day. The key is to focus on the hinge motion: push your hips back, keep a slight bend in your standing knee, and maintain a long, straight back throughout the movement. It’s a quick and effective way to round out a home workout routine.
10. Knee Drives
Quick and Convenient for Busy Days
Knee drives are a great go-to exercise when you're short on time. Whether you're doing high knees or incorporating them into mountain climbers, these moves pack a punch in just 30–40 seconds per set. That means you can sneak in a quick cardio session while waiting for dinner to cook or during your child's screen time. The best part? They combine cardio and strength in one efficient movement, so you get maximum benefit in minimal time.
No Equipment Needed
All you need for knee drives is your own body and a small amount of space. Stand tall, jog in place, and lift your knees high toward your chest. Want to up the intensity? Add arm movements by pumping your arms as you go. This simple setup makes knee drives easy to fit into your day, whether you're in the living room, backyard, or even the kitchen while multitasking.
Builds Strength and Improves Mobility
Knee drives aren't just about cardio - they also help with balance, coordination, and core strength. These benefits can make everyday tasks, like chasing after kids or carrying laundry, feel easier. As noted by Today.com:
Using your bodyweight for resistance also helps improve functional strength by mimicking everyday movements, enhancing balance, flexibility, and coordination.
Adaptable for All Fitness Levels
Knee drives can work for everyone, whether you're a beginner or more advanced. If you're just starting out, slow the pace and focus on controlled movements. You can even pull one knee into your chest at a time for added stability. Looking for more of a challenge? Speed things up and pump your arms for extra intensity. You can even turn it into a fun activity by getting your kids involved with high knees. With knee drives in your routine, you're set to make fitness fit seamlessly into your day.
10 Min QUICK Workout for BUSY MOMS (Total Body, No Equipment)
How to Fit These Exercises Into Your Daily Routine
You don’t need a flawless plan or hours of free time to build strength. It’s all about weaving movement into your everyday life. Research shows that short bursts of activity - just 5 to 10 minutes at a time - can be just as effective as longer workouts when done regularly. So, breaking your exercise into smaller chunks throughout the day is not only doable but also beneficial.
Think about pairing exercise with daily tasks. For example, do lunges while waiting for your coffee to brew, hold a plank before brushing your teeth, or turn chores into quick workouts - like doing calf raises as you wash the dishes. Even playtime with your kids can double as exercise. Chase them around the yard, climb the jungle gym together, or roll out a yoga mat and stretch alongside them.
If you find yourself with 10 to 15 minutes to spare, use that time for a quick circuit workout that fits your schedule. (We’ll dive into a detailed example in the next section.) Treat your workouts like appointments - block off 20 minutes during nap time, early mornings, or when older siblings can pitch in. If your kids are old enough, invite them to join you. For younger ones, set up a safe play area nearby so they can stay entertained while you move.
The key is consistency, not perfection. Even a quick 5-minute stretch or a short circuit can make a difference. As Rachael Devaux, a Registered Dietitian and Certified Personal Trainer, puts it:
Consistency and compound movements make short workouts incredibly effective.
You don’t need fancy equipment, either. Everyday items like a sturdy chair for triceps dips or stairs for step-ups can work wonders. Coming up next, we’ll share a sample 15-minute full-body circuit that puts these ideas into action.
Sample 15-Minute Full-Body Circuit Using Toned By Tony Fit & Functional Principles
Here’s a quick and effective circuit to get your entire body moving. Perform three rounds of the following five exercises. Work for 45 seconds on each move, take a 15-second rest, and enjoy a 60-second break between rounds.
The exercises are simple yet effective:
Bodyweight squats: Strengthen your legs and glutes.
Push-ups: Engage your chest, shoulders, and arms. Need a modification? Drop to your knees.
Reverse lunges (alternating legs): Build balance and stability while targeting your lower body.
Plank hold: Fire up your core and improve posture.
Mountain climbers: Get your heart pumping and work your entire body.
This combination hits your legs, chest, arms, core, and even gives your cardiovascular system a challenge - no equipment required.
If you're just starting out, try two rounds or shorten each exercise to 30 seconds. For those looking to push themselves, add an extra round or slow down the movements to increase the difficulty. The key is to keep moving and adjust based on your fitness level.
This circuit is a great way to fit functional fitness into a tight schedule. It’s also a snapshot of Toned By Tony’s Fit & Functional approach, which includes customized workout plans, weekly accountability check-ins, and 1-on-1 coaching to help you reach your personal fitness goals.
Conclusion
These 10 functional strength exercises aren't about striving for perfection or logging endless hours at the gym. They're here to help make your daily mom-life tasks easier - whether that's lifting your toddler or carrying heavy grocery bags. Each movement is designed to build strength that directly supports what you do every day.
The best part? These exercises work with your busy schedule. Short, consistent bursts of activity can deliver noticeable results. The key is simply to begin.
"The goal isn't perfection - it's consistency, in whatever way works for you." - Calm Editorial Team
This approach blends effortlessly into even the busiest routines.
Start small: try a couple of exercises tomorrow. Do squats while waiting for your coffee to brew or hold a quick plank before brushing your teeth. As Rachael Devaux, a Registered Dietitian and Certified Personal Trainer, wisely says: "Even short sessions add up. The key is consistency, not perfection". Over time, these small efforts build into meaningful gains - improved strength, better posture, and less back pain.
FAQs
What’s the best way to fit these exercises into my busy schedule?
Fitting exercise into your daily routine doesn’t have to be a hassle. For instance, you can do squats or lunges while your coffee brews, or squeeze in a quick plank or glute bridge during nap time or as dinner simmers on the stove. Another idea? Add movement to everyday tasks - take the stairs instead of the elevator or engage in active play with your kids.
Even carving out 5-10 minutes here and there can add up. You could set phone reminders or tie exercises to habits you already have, like brushing your teeth or waiting for the microwave. The trick is to stay consistent - focus on building small, realistic sessions into your day rather than chasing perfection.
What are the advantages of doing functional strength exercises for busy moms?
Functional strength exercises provide a smart and effective way for busy moms to build the strength they need for everyday life. These workouts not only improve mobility, balance, and endurance, but they also make tasks like lifting kids or hauling groceries feel easier and safer. On top of that, they can help prevent injuries, improve posture, and even boost self-confidence.
By focusing on movements that reflect real-life activities, functional training prepares moms to handle the physical demands of motherhood while staying healthy and full of energy. Best of all, these exercises are quick and flexible, making them easy to squeeze into even the busiest of schedules.
Can these exercises be adjusted for different fitness levels?
These exercises are incredibly versatile and can be tailored to fit different fitness levels. You can adjust them by tweaking the number of reps, modifying the range of motion, adding or reducing weights, or changing the intensity and duration to suit your preferences.
This adaptability makes them a great fit for anyone - from beginners to those aiming to push their limits.
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