Your complete guide to making tummy time easier, more effective, and actually enjoyable
Prefer to listen? Press play above to hear this episode of The WeeThrive Peds Podcast, or read the full breakdown below!
Picture this: You gently place your sweet baby on their tummy… and within seconds, they’re red-faced, crying, and arching their back like they’ve just been asked to run a marathon. You pick them up, feeling defeated, and think, “Are we doing tummy time wrong? Why does my baby hate this so much?”
If that sounds familiar—you’re not alone.
And here’s what I want you to know: tummy time doesn’t have to be a battle. In fact, with the right approach, it can become one of your favorite bonding moments with your little one.
As a pediatric occupational therapist and mom of three, I’ve been there. I remember the anxiety I felt with my first son, Harrison—constantly wondering if I was doing enough, if he was comfortable, if I was “doing it right.”
Today, I’m sharing everything I wish I had known back then: why tummy time matters, what’s really happening in your baby’s brain and body, and my best OT tips to help your baby not just tolerate tummy time, but actually thrive during it.
Why Tummy Time Is More Than Just Building Neck Strength
Let’s start with the big picture: tummy time is a full-body, full-sensory workout.
Yes, it strengthens your baby’s neck, back, core, shoulders, and arms—especially once they start pushing up from the ground. And yes, strength in these muscles is critical for all future motor tasks like crawling, walking, running, and jumping.
But tummy time is doing so much more than building muscles.
Tummy time develops ALL of your baby’s sensory systems. Let me break that down:
1. Tactile System (Touch)
When your baby is on their tummy, they’re discovering new textures and sensations—the softness of a play mat, the coolness of a hardwood floor, the fuzziness of a blanket. Their brain is making connections: “Oh, this feels smooth. This feels bumpy.”
Babies who don’t get enough tummy time in their first year may actually develop something called tactile defensiveness—where they become hypersensitive to different textures and sensations.
So tummy time is helping your baby feel comfortable and confident in their body and environment.
2. Visual Perception
When babies are on their tummies, they naturally start tracking objects from side to side. But here’s what’s fascinating: in order for a baby to “see” clearly, their brain has to coordinate three things at once:
- Gravity and movement sensations from the inner ear
- Sensations from the eye muscles
- Muscle sensations from the neck
As you can imagine, this is a very complex process—and babies need lots of practice to develop strong visual perceptual skills. Tummy time gives them that practice.
This visual coordination is the foundation for future reading and writing skills.
3. Proprioception (Body Awareness)
As your baby moves their muscles, tendons, and joints into new positions during tummy time, they’re learning to sense where their body is in space. This is called proprioception, and it’s an essential skill for all future motor development.
Without proprioception, your baby wouldn’t know how to adjust their movements, maintain balance, or coordinate complex actions.
4. Vestibular System (Balance and Spatial Orientation)
The vestibular system is housed in the inner ear, and it’s responsible for balance and spatial orientation.
When your baby lifts their head off the floor during tummy time, their world literally becomes three-dimensional. That head lift? It’s activating the vestibular receptors and teaching your baby’s brain how to process gravity, movement, and balance.
Tummy Time and Retained Primitive Reflexes
Here’s another piece of the puzzle that most parents never hear about: tummy time helps integrate primitive reflexes.
Every baby is born with reflexes—automatic neurological responses that help with survival. But eventually, those reflexes need to “integrate” back into the nervous system so they don’t interfere with future development.
One well-known infant reflex is the ATNR (asymmetrical tonic neck reflex), also called “fencer’s pose.” When a baby turns their head to one side, the arm they’re looking at extends, and the opposite elbow flexes.
In order for the ATNR to integrate properly, babies need to weight bear through their arms while visually tracking objects side to side—in other words, they need tummy time!
When reflexes don’t integrate, they’re referred to as “retained reflexes,” and they can cause all kinds of challenges down the road:
- Difficulties with focus and concentration
- Struggles with gross and fine motor skills
- Emotional regulation issues
- Visual-motor problems
The good news? Activities like tummy time naturally help reflexes integrate back into the central nervous system.
(Want to learn more about retained reflexes? Check out Episode 6 where I dive deep into this topic!)
The “Back to Sleep, Tummy to Play” Rule
You’ve probably heard this phrase before, and here’s why it matters:
The American Academy of Pediatrics strongly recommends placing babies on their backs for all sleep—naps and nighttime—until they’re at least one year old. This is part of the Safe to Sleep campaign, and it’s essential for reducing the risk of SIDS (Sudden Infant Death Syndrome).
But as an unintended result, babies are spending less time on their tummies overall. They’re simply not used to the position.
That’s why tummy time during wake windows—when your baby is awake and alert—is more important than ever.
Remember the phrase: “Back to sleep, tummy to play.”
How Much Tummy Time Does My Baby Need?
One of the most common questions I get is: “Sarah, how much tummy time should my baby be doing at each age?”
Great question. And here’s my answer: Start slow, stay consistent, and build gradually.
For Newborns (Birth–2 Months)
With a newborn, we’re going to start very gently—in positions that maximize comfort and bonding.
If your baby hates being flat on their tummy, try this: Recline on the couch or in a chair and place your baby on your chest at about a 55-degree angle.
Guess what? This still counts as tummy time!
And in this position, your baby may even try to lift their head. The incline helps support them as they work against gravity, and they get the added bonus of hearing your heartbeat and seeing your face—which is exactly what they need at this age.
Building Up Time
For more challenging tummy time positions—like flat on the floor—start with 2 to 4 minutes, 4 to 5 times a day. Then slowly add time to each session as your baby gets stronger and more comfortable.
Short, frequent bursts throughout the day are much more effective than one long session. Think of it like snacking instead of a big meal.
When to Stop
If your baby is red in the face, crying, or arching their back, stop tummy time. We only want your baby in this position when they’re relaxed—not overly tired or hungry.
And listen, some days are just going to be harder than others. That’s okay. You’re not doing anything wrong.
My Personal Story: The Anxiety I Felt as a First-Time Mom
I want to share something vulnerable with you.
When we had our first son, Harrison, I was already working as an OT—but I hadn’t worked with infants yet. I knew tummy time was important. I’d heard about it in school, read about it online… but when it came time to actually do it? I was so anxious.
I’d place Harrison on his tummy and immediately start overthinking everything. “Oh no, he looks uncomfortable… Did he just spit up? Am I doing this enough? Am I doing it too much?”
It wasn’t this calm, joyful bonding experience I’d imagined. It felt stressful. And honestly? I felt like I was failing at something that was supposed to be so simple.
Looking back now, I wish I had known what I know today about infant development and tummy time. It would have been so much more peaceful—for both of us.
So if you’re feeling stressed about tummy time, or if your baby seems to hate it, or if you’re not sure you’re doing it “right”—I want you to take a deep breath. You’re in the right place. By the end of this post, you’re going to feel so much more confident and equipped.
Sarah’s Best Tummy Time Tips
Alright, now let’s get into some of my favorite tips to make tummy time easier and more joyful.
Tip #1: Anchor Tummy Time to Something You Already Do
I know what you’re thinking: “Sarah, I’m already juggling feedings, laundry, older siblings, and barely keeping my head above water. How am I supposed to remember to do tummy time four times a day?!”
I hear you. And honestly? The only way I remember to do things is by anchoring my goal activity to something I already do every single day.
For tummy time, try this: After every diaper change, place your baby on their tummy—either on the floor or on your chest for reclined tummy time.
Diaper changes happen throughout the day anyway, right? So now you’ve got a built-in reminder.
If diaper changes don’t work for you, find another anchor. Maybe it’s after every feeding (just wait about 20–30 minutes so they’re not too full). Maybe it’s when you first wake up in the morning. Find what fits your routine.
This habit-stacking strategy makes tummy time sustainable instead of overwhelming.
Tip #2: Get Down on Their Level
Lie down on the floor face-to-face with your baby during tummy time. Make eye contact. Smile. Talk to them. Sing to them.
Your baby’s favorite thing in the world is you. When you’re right there with them, tummy time becomes connection time—not a chore.
Tip #3: Use High-Contrast Toys or Mirrors
In the early months, babies are drawn to high-contrast patterns—black and white images, bold shapes. Place a baby-safe mirror or high-contrast toy in front of them during tummy time to encourage head lifting and visual tracking.
This gives them something interesting to look at and motivates them to lift their head higher and for longer periods.
Tip #4: Roll Up a Towel for Support
If your baby is struggling to lift their head, try rolling up a small towel and placing it under their chest and armpits. This gives them a little boost and makes the position less intimidating.
As they get stronger, you can gradually reduce the height of the towel until they don’t need it anymore.
Tip #5: Don’t Do It Right After Meals
No one wants to lie on their stomach and work out right after eating a big meal—babies included!
Wait about 20–30 minutes after feeding before starting tummy time. This prevents discomfort, spit-up, and negative associations with the position.
Tip #6: Keep Sessions Short but Frequent
Remember: tummy time is exhausting for your infant. It’s like the equivalent of you or me going to a super difficult Pilates class.
Start with 2-4 minutes several times a day. Short, frequent sessions are more effective (and less overwhelming) than trying to do one long stretch.
As your baby gets stronger and more comfortable, you can gradually increase the time.
What If My Baby Still Hates Tummy Time?
If you’ve tried all these tips and your baby still seems to hate tummy time, here are a few things to consider:
1. Could There Be an Underlying Issue?
Some babies struggle with tummy time because of:
- Reflux or digestive issues (like our son August experienced)
- Torticollis (tight neck muscles on one side)
- Low muscle tone
- Sensory sensitivities
If your baby is consistently distressed during tummy time despite your best efforts, talk to your pediatrician or request an evaluation from a pediatric OT or PT.
2. Start Even Smaller
Sometimes 2-4 minutes is still too long. Start with 30 seconds to 1 minute and build from there. Even tiny amounts of tummy time add up!
3. Change the Location
Try tummy time in different places:
- On your chest (reclined)
- On a therapy ball (with you supporting them)
- On your lap
- Outside on a blanket (new environment = new interest!)
4. Time It Right
Do tummy time when your baby is:
- Well-rested (not right before nap time)
- Fed but not too full
- Alert and happy
- In a good mood
Avoid tummy time when baby is fussy, hungry, or tired.
Why Tummy Time Beats Baby Gear Every Time
Here’s something important I need to address: modern baby conveniences like baby walkers, jumpers, car seats used outside the car, and reclined baby chairs are interfering with normal movement patterns.
Now, I know what you’re thinking. “Sarah, I need to place my baby in a chair when I desperately need to shower or make dinner for my family!”
And I need you to hear this: It is okay to use these devices when you really need them.
Here’s my rule of thumb: If your baby spent 25 minutes in a chair or swing, they need to spend 50 minutes on the floor—moving, rolling, lifting their head, building all their senses and motor skills.
The problem is that many babies are spending hours in these devices during the day. Their arm, head, and leg movements are restricted. Their core and trunk muscles stay weak. And that’s when we begin to see developmental delays and retained reflexes.
Floor time beats fancy gear every single time.
(We’ll dive even deeper into why baby gear holds babies back in Episode 7!)
The Long-Term Impact: Why Tummy Time Matters for Future Development
When babies don’t get enough tummy time in their first year, we often see:
❌ Delayed motor milestones (rolling, crawling, sitting) ❌ Weak core and upper body strength ❌ Poor coordination ❌ Tactile defensiveness (sensitivity to textures) ❌ Visual-motor difficulties ❌ Retained primitive reflexes ❌ Challenges with reading and writing later on
But when babies do get adequate tummy time, they:
✅ Build strong foundational muscles ✅ Develop integrated sensory systems ✅ Hit motor milestones on time or early ✅ Have better coordination and balance ✅ Integrate reflexes properly ✅ Develop strong visual-motor skills for future learning
Tummy time truly is one of the most important things you can do for your baby’s development.
Key Takeaways: What You Need to Remember
Let’s recap what we covered today:
✅ Tummy time is a full-body, full-sensory workout (not just about neck strength!)
✅ It develops the tactile, visual, proprioceptive, and vestibular systems
✅ Tummy time helps integrate primitive reflexes like the ATNR
✅ “Back to Sleep, Tummy to Play” is the rule
✅ Start with 2-4 minutes, 4-5 times per day, and build gradually
✅ Anchor tummy time to diaper changes so you never forget
✅ Get down on your baby’s level to make it fun and engaging
✅ Short, frequent sessions beat long ones
✅ Floor time beats baby gear every time
✅ If your baby still struggles, talk to your pediatrician or seek an OT/PT evaluation
What’s Next: Why Crawling Matters (Even Though the CDC Says It Doesn’t)
In Episode 5, we’re tackling one of the most controversial topics in pediatric development: the CDC’s decision to remove crawling from their milestone checklist in 2022.
We’ll explore what the research actually says, why 92% of pediatric therapists disagree with this decision, and how crawling wires your baby’s brain for reading, coordination, and attention.
You won’t want to miss it!
My 1-Hour Tummy Time Workshop
Want even MORE strategies to help your baby succeed during tummy time?
My upcoming 1-hour workshop will cover:
- Age-specific tummy time activities
- What to do if your baby has reflux or medical issues
- Play-based activities that make tummy time fun
- Troubleshooting common challenges
- When to seek professional help
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Free Resource: Download Your Baby Motor Milestone Checklist
Want a simple, visual guide to track your baby’s progress through all six phases of motor development—including tummy time milestones?
📥 Download your FREE Ultimate Baby Motor Milestone Checklist here
Listen to the Full Episode
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About Sarah Cook, MOTR/L
Sarah is a licensed pediatric occupational therapist and mom of three boys. She remembers the anxiety she felt about tummy time with her first son, Harrison, and wishes she had known then what she knows now. Sarah created WeeThrive to help parents feel confident and equipped—not stressed—about supporting their baby’s development.
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