Tummy Time: Your Child’s First Reps on the Path to Athleticism

The journey to high-level athleticism doesn’t start with that first coaching session, the first game of 'throw and catch' or even those first independent steps. It starts much earlier. From the point of leaving the hospital, your child can engage in short bouts of tummy time. Although it seems like quite a stationary act, tummy time is a baby's way of saying, 'I lift, bro!’ Just without the endless selfies after the session! The World Health Organisation consider tummy time as physical activity and recommend a minimum of 30 minutes a day. This will help your baby build strength and improve overall development.

Just like that first gym session back after a few months self-deprecating on the sofa, your baby’s first session in ‘the gym’ may include some kicking and screaming. But, this is normal so don’t be discouraged. A glorious journey starts with some very short-term goal setting. Begin with short bouts on the tummy and gradually progress the length of time. Initially, you may find it best for your baby to do tummy time on your lap, with one leg slightly higher than the other, or chest to chest using cushions for slight elevation. This position is comfortable for your baby and helps strengthen the bond between parent and child...Go team! As your baby gets used to tummy time, you can transition to a soft floor mat or use a boppy/nursing cushion to increase comfort.

After about a month, you may notice your child attempting to lift their head. This is a great sign because it means they are starting to strengthen their neck muscles. A successful head lift is like when you load up that weight rack to do a maximum rep and on completion feel the applause and admiration from the rest of the gym (at least in your head)! Just like a good ‘spotter’, you can encourage your baby to lift their head by getting down on the floor with them and using lots of positive sounds and encouragement. Remember that time when you slyly pressed your finger against the weight bar to make it harder for your friend to lift? Well, between one and two months, your child may start to thrust their arms and legs during tummy time. To help strengthen their muscles, try holding your open palm against the bottom of their foot and gently pressing back. Please be more supportive than you were with your gym buddy though!

Ever needed a treat to motivate yourself in the gym? Between two and three months, your child will likely have developed better head control. Like promising yourself that Domino's pizza if you get through the spin class, encourage your baby to lift and turn their head by using a toy to get their attention. Slowly move the toy from side to side and encourage your child to follow it with their eyes. As the toy moves out of view, your child will need to turn their head to continue watching it. Familiar noises, such as a rattle, can also help maintain your child's attention. Be sure to encourage head turns in both directions for even muscle development. No Rafa Nadal arms here thank you!

It's VERY important to remember that every child develops at their own pace, so don't be discouraged if it takes longer for your child to reach the different stages of tummy time. With persistence and a little bit of creativity, you can help your child reach their full potential. Here are a few additional things to keep in mind during your tummy time journey:

For more tummy time progressions that will take your baby up to the crawling phase, check out our 'Infant to Athlete' course. Oh, and please don’t take these gym metaphors too seriously. I don’t want to hear you’ve been following up each tummy time session with a protein shake!