How Do I Do Tummy Time With My Newborn? | Gentle Start Guide

New babies spend plenty of hours on their backs for safe sleep, so play on the tummy when awake helps balance things out. It builds head control, shoulder strength, and the early skills that lead to rolling, sitting, and crawling. Here’s a calm, clear plan that shows you exactly how to begin and keep it going without tears. Today.

Tummy Time With A Newborn: Step-By-Step Start

Set up a flat, firm spot such as a clean play mat or blanket on the floor. Pick a time your baby is alert, not right after a feed. Place your baby on the belly, arms forward under the shoulders, and stay within arm’s reach. Get down face-to-face. Talk, sing, and make gentle eye contact. If the floor feels like too much on day one, begin with chest-to-chest while you recline, then move to the floor over a few days.

How Long And How Often?

Short and frequent sessions work best. Start with a few minutes, a few times each day, then add time as your baby gets stronger.

Age	Daily Total Aim	Notes
First days at home	2–3 sessions of 3–5 minutes	Awake and watched; try after a diaper change or nap.
Weeks 2–4	About 15 minutes across the day	Mix floor time with chest-to-chest.
Around 7 weeks	15–30 minutes total	Break into short sets your baby can handle.
2–3 months	30+ minutes total	Several short sets; extend when baby stays content.

If your baby fusses at three minutes, do two minutes and try again later. You’re building skill, not running a marathon. As strength improves, your newborn will lift the head longer, press up on the forearms, and turn to follow your voice.

Comfort, Safety, And Setup

Supervise at all times. Tummy time is only for when the baby is awake. Sleep always happens on the back on a separate, safe sleep surface. Use a firm floor spot, never a sofa, bed, or cushion. Wait at least 20–30 minutes after a big feed to ease spit-ups. See the Back to Sleep, Tummy to Play guidance from the AAP for safe routines.

Positions That Count

Floor on the belly is the goal, yet several positions help babies learn the feel. Per the NHS Start for Life, you can begin on your chest from birth while you are wide awake, then move to the floor when ready. Try tummy-to-tummy on your chest while you recline, across your lap with the arms forward, or over a small, rolled towel under the chest to bring weight forward onto the forearms.

Make It Fun From Day One

Your face is the best toy. Bring your eyes to baby’s eye line and keep the chat lively. Add a rattle for brief sound, then pause so your newborn looks up again. A mirror near the hands invites pushing up. Keep sessions upbeat and end on a small win, even if that win is just ten calm seconds with the head lifted. Small smiles count as progress.

Why Tummy Time Matters

Regular time on the belly helps shape the back of the head, builds neck and shoulder strength, and lays groundwork for rolling, sitting, and crawling. It also gives a new view of the room, which sparks tracking and hand-to-mouth practice. Babies who practice daily often show smoother head control by two months and handle diaper-change transitions with less startle.

Troubleshooting: Crying, Reflux, And Flat Spots

Plenty of babies protest at first. Your job isn’t to power through tears; it’s to shape a setup your baby can manage right now, then build from there.

If Your Newborn Cries Right Away

Start on your chest so the scent, voice, and heartbeat keep things calm. Use ultra-short sets: twenty to thirty seconds, several times in a row, with cuddles between. Switch the floor surface: a firm blanket over carpet feels softer than hardwood. Try a rolled towel under the chest to lift the shoulders and shift weight forward.

If Your Baby Has Reflux

Plan sessions before feeds or at least a half hour after. Use a slight incline by placing a rolled towel under the chest and upper ribs, which can reduce pressure on the belly. Keep sets short and frequent. If spit-ups surge or pain signs appear, stop and talk with your pediatrician.

If You’re Seeing A Flat Spot

Alternate head turns during supervised awake time in the crib or bassinet, switch the arm you hold your baby in, and offer more time on the tummy and side while awake. If flattening persists or you notice a head-turn preference, ask your pediatrician about a physical therapy referral.

Gear: What Helps, What To Skip

You don’t need much. A clean mat, a small mirror, and a rolled towel go a long way. Floor pillows and infant loungers aren’t made for tummy time and can tip or sink, so save them for another use. If you use a tummy time pillow made for play, stay close and remove it when the set ends.

Challenge	Quick Fix	Why It Helps
Head stays down	Roll a towel under the chest	Brings weight to forearms so lifting feels easier.
Arms splayed wide	Place forearms forward, hands near mouth	Creates a stable base and invites pushing.
Fussing starts fast	Do chest-to-chest sets, then floor	Comfort resets mood while muscles still work.
Low tolerance after feeds	Wait 20–30 minutes	Less belly pressure means fewer spit-ups.
Flat spot risk	Extra supervised tummy and side play	Reduces constant pressure on one area of the skull.

Safety Rules You Should Never Bend

Stay within arm’s reach. Keep tummy time only for awake periods. Sleep on the back in a separate, flat sleep space with no soft objects or loose bedding. Skip sofas and adult beds for tummy play. Stop a set if breathing looks strained, color changes, or persistent crying doesn’t settle with a quick reset.

A Simple 7-Day Starter Plan

Day 1: three sets of one to three minutes. Day 2: four sets of two to three minutes. Day 3: four sets of three to four minutes. Day 4: five sets of three to four minutes. Day 5: five sets of four to five minutes. Day 6: six sets of four to five minutes. Day 7: six sets of five minutes or more, only while your baby stays content.

Milestones You’ll Notice

Weeks 1–2: brief head lifts. Weeks 3–4: longer lifts with tiny forearm pushes. Around 2 months: steadier head control, turning both ways. Around 3 months: chest lifts with weight on the forearms and lots of bright eye contact. These ranges vary by baby, so watch the pattern, not the exact day.

Games To Try In The First Month

Simple play keeps your newborn engaged without overload. Keep the room quiet, lights soft, and follow your baby’s cues.

• Lay a clean burp cloth under the chest so fabric bunching gives gentle pressure through the arms.
• Place a high-contrast card near the hands and slide it slowly from side to side so your baby tracks and turns.
• Sing a short rhyme while you tap each forearm; pause so your baby lifts the head to find you.
• Move a soft rattle near one ear, then the other, giving a second between sides so turning feels smooth.

Signs Your Newborn Has Had Enough

Watch the face and body. Early signs include glazed eyes, hiccups, color change around the mouth, finger splay, and jerky kicks. Those cues say it’s time for a break. Pick up, burp, or switch to skin-to-skin. Try again later with shorter sets or a different surface.

How Parents Can Pace The Day

Tie tummy sets to things you already do. After each daytime diaper change, place your baby down for a quick set, then cuddle. Right after a nap, set up another short round. If you aim for three to six mini sets across daylight hours, you’ll reach your total without turning the day into a workout.

Special Situations

After A Caesarean Birth

Protect your healing core by choosing positions that don’t strain your middle. Recline and place your baby on your chest, or kneel on all fours with your baby on a firm blanket in front of you so you can steady the chest with one hand. Use floor sets only when you feel steady rising and lowering to the mat.

If Your Baby Arrived Early

Preterm babies often benefit from even shorter sets and extra breaks. Side-lying play is a gentle way to begin; steady the back with a rolled towel, bring hands toward the mouth, and place a mirror at eye level. Check in with your baby’s medical team for any special guidance.

Progress After Three Months

As your baby reaches three to four months, time on the belly looks different. Expect longer chest lifts, weight shifting from side to side, and an urge to pivot toward toys. Let sessions run longer when the mood is happy. Keep the mat clear so there’s room to push back and roll. You can place a soft toy just beyond reach to invite a mini crawl-like scoot.