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6 Tummy Time Workouts for Mom and Baby

Tummy time helps babies strengthen their head, neck, and upper back muscles, giving them the strength and coordination to roll over, crawl, reach, and play. Tummy time is definitely a workout for babies and is often broken up throughout the day into short periods. This means that as a parent, you spend a good amount of time watching your baby getting a workout in. Why not workout with her?!

These tummy time workouts are all done on the floor, so you are interacting and engaging with your baby while modeling exercise as a fun part of a healthy life.

1. The Superman

Image Source: Jennifer Johnson
Image Source: Jennifer Johnson

To Do:

  • Position baby in front of you on the floor.
  • Assume a position similar to baby’s — lying on your tummy with arms extended straight in front of you and legs straight resting on the floor.
  • Inhale in this resting position and as you exhale, contract your core and lift your arms and legs off the floor simultaneously.
  • Slowly lower arms and legs to the floor again, inhale, and then repeat.

Perform 1-3 sets of 10-15 reps.

2. The Superman Pulldown

Image Source: Jennifer Johnson
Image Source: Jennifer Johnson

This exercise begins with the same starting point as the Superman exercise you just learned.

To Do:

  • Position baby in front of you on the floor.
  • Assume a position similar to baby’s — lying on your tummy with arms extended straight in front of you and legs straight resting on the floor.
  • Inhale in this resting position and as you exhale, contract your core and lift your arms and legs off the floor simultaneously.
  • As you lift your arms and legs, slowly pull your arms down so that hands come more in line with your face.
  • Squeeze shoulder blades together as you pull down.
  • Straighten arms and then slowly lower arms and legs simultaneously.
  • Inhale and repeat.

Perform 1-3 sets of 10-15 reps.

3. The Superman Push Up

Image Source: Jennifer Johnson
Image Source: Jennifer Johnson

This exercise begins with the same starting point as the first Superman exercise.

To Do:

  • Position baby in front of you on the floor.
  • Assume a position similar to baby’s — lying on your tummy with arms extended straight in front of you and legs straight resting on the floor.
  • Inhale in this resting position and as you exhale, contract your core and lift your arms and legs off the floor simultaneously.
  • When you lower your arms and legs to the floor, bring hands down in line with your chest, contract your core, and slowly push yourself up to a knee pushup position. (Note: If a knee push up is too easy for you, you can replace it with a full push up.)
  • Slowly lower yourself to the floor and then repeat the sequence.

Perform 1-3 sets of 10-15 reps.

*If performing all three Superman exercise variations back-to-back is too difficult for you, try just one or two during a tummy time session.

4. The Bug Hold

BUGHOLD.jg
Image Source: Jennifer Johnson

To Do:

  • Flip over onto your back, placing baby to one side so that you can still make close eye contact.
  • Bring your legs into a 90° tabletop position and point arms straight up to the ceiling.
  • Contract your core and hold arms and legs in this position, making sure to remain stable.

Perform 1-3 sets of 30-60 seconds.

5. The Bug Leg Lowering

Image Source: Jennifer Johnson
Image Source: Jennifer Johnson

This exercise begins with the same starting point as the Bug exercise you just learned.

To Do:

  • Flip over onto your back, placing baby to one side so that you can still make close eye contact.
  • Bring your legs into a 90° tabletop position and point arms straight up to the ceiling.
  • Slowly straighten your right leg and lower it only as far as you can while still maintaining control of your core and your form.
  • Slowly bring it back to 90° tabletop and slowly straighten and lower your left leg.
  • Continue alternating right and left.
  • Your arms should not move during this exercise.

Perform 1-3 sets of 30-60 seconds, or 10-15 reps.

6. The Bug Arms and Legs

BugArmsLegs.jg
Image Source: Jennifer Johnson

This exercise begins with the same starting point as the first Bug exercise.

To Do:

  • Flip over onto your back, placing baby to one side so that you can still make close eye contact.
  • Bring your legs into a 90° tabletop position and point arms straight up to the ceiling.
  • Slowly straighten and lower your right leg while simultaneously lowering your left arm. Only lower arm and leg as far as you can maintain control of your core and form.
  • Slowly bring your arm and leg back to the starting position and switch to lower left leg and right arm.
  • Continue alternating opposite arms and legs.
  • Be sure to keep the tabletop leg at 90°.

Perform 1-3 sets of 30-60 seconds, or 10-15 reps.

*If performing all three Bug exercise variations back-to-back is too difficult for you, try just one or two during a tummy time session.

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Article Posted 4 years Ago

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