Tummy time is your baby's first workout! From motor development to preventing flat spots, discover how to make tummy time fun, effective, and tear-free.
What is Tummy Time?
Picture that moment right after your baby was born. They were handed to you and placed directly onto your chest. Maybe it was your first moment of skin-to-skin contact (helpful in regulating body temperature, heart rate and producing oxytocin, the love hormone), BUT it was also, most probably, your first experience with tummy time! Surprised? Tummy time does not need to be the dreaded activity you hear about, although it can be challenging for you and your baby. AND yet, like most things that are hard, it’s completely worth doing.
Why Do Babies Need It?
Thanks to the latest safe sleep recommendations, babies spend a LOT of time on their backs. That means that time spent on their tummy is important for motor development, including the arm, neck, trunk, and shoulder muscles that will be needed to one day roll over, crawl, and yes, walk. Though those milestones may seem far away, spending a few minutes on their stomach a few times a day can make a big difference in your baby’s movement and strength. AND, movement is the way your baby is learning to explore. Eventually, they will be moving toward something they want to touch, taste or figure out. Getting comfortable on their stomachs is one important way to help support autonomy and independence as they grow.
Outside of these convincing reasons, tummy time is also important to help prevent positional plagiocephaly, or flat spots on the head that parents are often interested in avoiding. Instead of using positioners in the crib - which are not safe or recommended - tummy time can ensure that your baby gets a break from long periods spent flat on their backs.
Ready to start?
The good news is that you have many options for tummy time.
The Classic: When your baby is well-rested, fed and dry, place them down on their stomachs on a clean blanket or playmat. Put your face in front of them (your face is their FAVORITE toy), and use your voice (that sing-song voice known as parentese) to engage them. Sing a favorite song, or make up a little rhyme for them. Add a non breakable mirror for them to see themselves (something they will start to appreciate early), or a favorite toy of interest.
The Chest: Sit in a rocking chair, lounger or on the floor with your back slightly reclined and your baby positioned on their tummy on your chest. Try to keep their shoulders forward and underneath them, so that they are practicing pushing up their neck and arms to see you and raise their heads. Your touch and smell are soothing to your baby in this position, but adding your voice and some reassurance can help.
The Carry: Although it is not as effective as doing tummy time on a surface, carrying your baby on their stomach can help them to spend less time on their backs and get used to the sensation of being on their stomachs. Cradle your baby tummy down with one hand along their stomach and between their legs, and the other hand supporting their chin and neck. Tuck them close to the side of your body for additional support.
The Comedian: For older babies, tummy time can be a great moment of connection. The tears are likely gone, and games like peek-a-boo are all the rage. Try doing tummy time on your bed, positing their head to be facing the end of the bed and with their body safely in the middle (to prevent rolling off or falling). Sit on the floor at the edge of the bed and get on eye-level with your baby, entertaining them with funny faces and silly noises. You can even disappear (crouch down) and pop back up. Using laughter and silliness can keep this creative tummy time version of peek-a-boo a favorite for weeks!
The Circular: Have a giant exercise ball lying around? Maybe you bought it for your labor and never unpacked it. We’ve been there. Dust it off, pump it up, and use it for tummy time. Older babies may enjoy laying on their tummy on top of the ball while you hold their hips for stability. Gently roll the ball forward and backward, being sure not to have the baby slide or come close to falling! Watch how they adjust to the movement, working to stabilize themselves with their arms or tilting their head from side to side. This exercise not only practices time on their stomachs, but stimulates your baby’s vestibular and postural system to promote trunk and head control.
Is it All Fun and Giggles?
Not always!. Tummy time is hard work for your baby, which means they are going to be uncomfortable at times as they take on a new challenge. For you, learning to tolerate your baby’s distress is also hard work. No one enjoys hearing their baby cry - especially when they can help. But, tummy time is a great example of a challenge that we can support our children through, instead of avoiding. Our children won’t always want to do things that are good for them, or that they need to do. How to make that situation easier? Add a loving and dependable caregiver, ready to offer support, encouragement and LOVE. Using your voice, face, and touch, to support your child through the tears of tummy time, shows them that they can do hard things when they have you next to them. It prepares them for navigating other challenges in the future, growing resilience from the very early days. You are the cheerleader and the coach, supporting and assisting from the sidelines.
Tips for Surviving Tummy Time
- Start small. Maybe it is just 30 seconds at first, then 45, and then a minute. Try increasing the length of time every time you do it, multiple times a day. Keeping it short will help BOTH of you adjust.
- Use your voice to offer comfort and encouragement, but try to avoid saying “don’t cry,” or “it’s OK.” Instead, try something like, “I know this is hard but this is going to make you stronger and I am right here next to you.”
- When in doubt, offer a gentle hand on your baby or some physical touch. Let them see and smell you up close, and reassure them with your physical presence and availability.
- Don’t give up. Like with most things child development, tummy time gets easier the more you experience it. Everything is supposed to be hard at first! That isn’t a sign of your inadequacy or something being wrong with you or your baby. Remind yourself that you are both learning together - even with your second, third or tenth baby. Ask questions. If something doesn't feel right, don’t keep it to yourself. Your child’s doctor or healthcare provider is your partner in this journey. No question is too silly or strange, and trust us, they’ve heard them all. If tummy time isn’t improving, or you notice anything about your child’s movement or response that concerns you, bring it up to their provider.
This email was written in partnership with Mariel Benjamin, a licensed clinical social worker at Mount Sinai Medical Center and mom to two young children.