How to Strengthen Baby’s Core: 14 Top Exercises

Exercises like crunches, planks, and sit-ups may come to mind when you think about developing your core strength. But did you realize that your child’s developing strong core muscles are just as important? 

For babies, core strength is essential since it aids in all aspects of growth, such as sitting up, crawling, and eventually walking.

In this blog, we’ll look at 14 top exercises to strengthen your baby’s core, enhancing their balance, stability, and overall development.

Why is It Crucial for Babies to Have Core Strength?

Let’s examine the importance of core strength for your baby before moving on to workouts and activities. Almost every movement of a baby is supported by the core muscles, which include the muscles of the back, pelvis, and abdomen. 

1. Stability and Balance: Your infant’s core strength enables them to stand, sit, and move around without assistance.
2. Motor abilities: Learning gross motor abilities, such as crawling, standing, and walking, requires a strong core.
3. Posture: A strong core helps your infant keep good posture, which averts potential back issues.
4. Coordination: Reaching for toys or turning over requires good coordination, which is mostly facilitated by the core muscles.

Belly Time: The Foundation of Core Power

The most basic activity for strengthening your baby’s core is tummy time. When your baby is awake and under supervision, placing them on their stomach encourages them to push up with their arms and raise their head, using their core muscles to make it stronger.

How Do You Perform Belly Time?

Here are some tips for new parents on performing belly time

1. Commence Early: As soon as your child returns home from the hospital, start tummy time. Begin by dedicating a few minutes each day, then progressively extend the time.
2. Make the Space Comfortable: In a secure location, place a cozy blanket on the ground. To make it more interesting, you may also use a belly time mat with toys.
3. Take Yourself  Down to Their Level: Facing your infant, lie on the floor. This promotes conversation and enhances the pleasure of tummy time.
4. Employ props: If your infant is having trouble raising their head and using their core muscles, place a rolled-up towel under their chest.

How to Have Fun During Tummy Time?

Here are some ways to have fun during tummy time

• Mirrors and Toys: To encourage your baby to lift their head and reach out, put bright toys or a Mirror within their grasp.
• Sing and Talk: To strengthen your bond with your child, take advantage of tummy time and converse with them.
• Short and Regular Sessions: Throughout the day, divide tummy time into shorter, more frequent sessions if your baby becomes fussy.

How to Strengthen Baby’s Core: 14 Top Exercises

You can engage your baby in several additional exercises to build their core muscles outside of tummy time.

1. Support Sitting

When your baby has good head control, you can start practicing supported sitting.

• Use Your Hands: Sit on the floor with your legs straight and place your infant between your thighs. As they practice sitting up, support their torso with your hands.
• Pillow Support: When your baby is practicing sitting, place pillows or a nursing pillow around them to provide them with extra support.

2. Baby Sit-ups

can help engage your baby’s abdominal muscles.

• Lay Back and Pull Up: Lay your baby on their back on a soft surface. Hold their hands and gently pull them up to a sitting position.
• Talk and Smile: Encourage them with smiles and talk to make the exercise enjoyable. Lower them back down slowly and repeat a few times.

3. Rolling

Rolling from tummy to back and back to tummy is a great way to strengthen the core muscles.

• Encourage Rolling: Place toys just out of reach to encourage your baby to roll towards them.
• Assist if Needed: Gently guide your baby in rolling over if they need help, but let them do as much as possible on their own.

4. Bicycle Kicks

You can do this enjoyable pastime while playing or in between diaper changes.

• Lay Baby Down: Place your infant on their back
• Then, gently cycle their legs.

5. Baby Plank

Your infant will naturally start practicing a baby version of the plank as it becomes bigger and begins to crawl.

• Encourage Crawling: To entice your infant to start crawling, place things just out of reach.
• Playtime Under Supervision: Keep an eye on your child at all times to make sure they’re safe, developing their motor skills, and exploring.

6. Touching Toes

This simple activity can help your baby engage their core muscles while having fun

• Lay Baby on Back: Place your baby on their back on a soft surface.
• Guide Their Feet: Gently guide their feet towards their hands, encouraging them to touch their toes.

7. Lying on Their Side

This position helps strengthen the muscles along the sides of the torso.

• Place Baby on Side: Lay your baby on their side with a rolled-up towel or small pillow supporting their back.
• Encourage Reaching: Place a toy just within reach to encourage them to reach out and engage their core muscles.

8. Lying to Sitting via Side Lying

This movement helps your baby practice transitioning between positions.

• Start on Back: Lay your baby on their back.
• Assist to Side: Gently roll them to their side and guide them into a sitting position.

9. Hands-and-Knees

Getting into a hands-and-knee position is great for core stability.

• Encourage Position: Help your baby get onto their hands and knees.
• Play with Toys: Place toys just out of reach to encourage them to shift their weight and engage their core.

10. Sitting on the Floor

This basic activity helps strengthen the core as your baby works to stay upright.

• Sit Baby Down: Sit your baby on the floor with their legs spread for balance.
• Support if Needed: Provide minimal support and encourage them to reach for toys around them.

11. Sitting Astride Your Leg or a Roll

This activity helps with balance and core strength.

• Sit Baby on Your Leg: Sit your baby astride your leg or a rolled-up towel.
• Gently Rock: Gently rock back and forth, encouraging your baby to engage their core to stay balanced.

12. Sit Them on a Gym Ball

Using a gym ball can add an element of fun to core strengthening.

• Sit Baby on Ball: Sit your baby on a gym ball with your support.
• Gently Bounce: Gently bounce the ball to engage their core muscles as they maintain balance.

13. Crawling

Crawling is a natural and effective way to build core strength.

• Encourage Crawling: Place toys just out of reach to encourage your baby to crawl.
• Cheer Them: Cheer them on and make it a fun activity to keep them motivated.

By incorporating these exercises into your baby’s daily routine, you’ll help them develop strong core muscles, paving the way for essential milestones like sitting up, crawling, and walking. 

14. Sit Tilting Back

This exercise engages the core as your baby works to maintain balance

• Sit Baby on the Floor: Sit your baby on the floor with their legs in front.
• Gently Tilt Back: Hold their hands and gently tilt them back slightly. Encourage them to sit back up using their core muscles.

Conclusion

Lastly, While strengthening your baby’s core is vital to their growth, it should also be pleasurable and entertaining. Since each infant is different, so too will their path to developing core strength. So, be patient and enjoy the journey together. Check out this blog to get rid of back pain from carrying babies.

FAQs 

How much tummy time should babies have every day?

A minimum of 30 minutes of tummy time should be regularly divided into shorter sessions if needed.

What age to start tummy time?

You can start tummy time from birth, gradually increasing the duration as your baby grows.

What should I do if my baby hates tummy time?

Divide tummy time into shorter sessions, and use toys and mirrors to make it more engaging.

When will my baby start showing signs of improved core strength?

Every baby is different, but you may notice improvements in head control, sitting up, rolling, and crawling within the first year.

What should I do if I’m concerned about my baby’s development?

If you have any concerns about your baby’s development, consult your pediatrician for advice and guidance.