Ways to Build Baby’s Core Strength (Simple Activities That Help Milestones)

• Baby’s core strength supports major motor milestones like rolling, sitting, crawling, and walking, as well as feeding, communication, and sensory development.

• Seeing what skills Baby can do during Tummy Time is a good way to monitor core muscle development in their first 6 months.

• You can build Baby’s core strength from the start with simple position changes and activities throughout the day.

From rolling to first steps, all those exciting first baby milestones have one thing in common: core strength! Baby’s core muscles play a big role in helping them move, play, and explore their world with purpose. And just like adults, they need exercise to strengthen them! Through simple, everyday play and positioning, you can help Baby build the core strength they need to reach major milestones on time (and sometimes early!).

Why a Strong Core is So Important for Babies

The core is made up of muscles in the abdomen, back, and pelvis. These muscle groups work together to help with everything from balance and coordination to posture and endurance, all of which are important for many of Baby’s early motor milestones, including:

• Lifting and holding up their head

• Rolling from back to tummy and tummy to back

• Bringing hands to feet

• Sitting without support

• Moving from tummy or back into sitting

• Crawling

• Pulling to stand

• Taking first steps

But that’s not all! Baby’s core also supports feeding, sensory, and even communication milestones:

• Feeding: Having the strength to sit up in their high chair is essential for starting solids.

• Sensory: Sensory exploration through head turning, reaching, and crawling starts with the core!

• Communication: Baby uses their core for gestures like raising their hands to be picked up and reaching to give/take objects.

As Baby gets older, their core muscles will help them run, jump, ride a bike, maintain good posture while writing and using scissors, and more. If they have poor core strength, they may have trouble with these activities, as well as with sitting still and staying focused in a classroom. They may also get tired easily, slouch a lot, and prefer sitting positions that require less core strength, like W-sitting.

How Can I Tell If My Baby Has a Strong Core?

Aside from meeting motor milestones like lifting their head, rolling, and sitting on time, watching what Baby can do during Tummy Time is a great way to monitor their core strength! From 2 weeks to 6 months, Baby will progress through a series of Tummy Time skills. These skills are good indicators that Baby is gaining enough core strength as they grow. Check out our video series on Tummy Time skills by age to know what to look for!

The Best Core-Strengthening Positions for Babies

Changing Baby’s position throughout the day is important for engaging their core in different ways! Make sure Baby spends time in each of these positions (you can start as soon as Baby comes home!):

• Tummy: Tummy Time is one of the best core-strengthening exercises for babies! It targets all the key muscle groups through head lifting, turning, and reaching as Baby explores their surroundings. Use our Tummy Timer to ensure Baby gets enough time on their tummy every day.

• Back: Babies love to grab their feet when lying on their back, and reaching for them engages their core. You can give them a boost by gently nudging their hips upward.

• Side: Side-lying requires Baby to use their core for balance so they don’t roll over; if they do roll over, they’re also engaging their core, so it’s a win-win! Be sure to alternate the side Baby lies on for even muscle-building.

When Baby can hold their head up, add these positions to your rotation:

• Supported Sitting: Baby must use their core to maintain good head control and keep an upright posture while sitting. To make it more challenging, try shifting Baby from side to side while holding them on your legs.

• Supported Standing: During supported standing, Baby will activate their core to keep their head in line with their body. Make sure to hold them firmly around their upper body with their feet flat on a surface, like your legs or the floor. Take frequent breaks, especially in the newborn months when they have weaker head control.

0-12 Month Activities to Help Build Baby’s Core

At Pathways.org, there are plenty of simple, fun activities you can do to help strengthen Baby’s core! Below are a few of our favorites, all created with and approved by pediatric therapists. You can find more activities for Baby on the Play page!

0-2 Months Core Activities

Lean Back

Place Baby with their tummy on your chest and their head over your shoulder. Lean back slowly so Baby works to keep their head lifted off your shoulder. Switch sides so Baby works muscles on both sides of their neck.

Play This Game

Sit and Sing 1

Place Baby in a sitting position on your lap. Make sure they are on their "sit bones". Place your hands on Baby's body so that you provide just enough support to allow them to do as much as they can on their own.

Play This Game

2-4 Months Core Activities

Roll Baby Roll

Lie down next to Baby and put them on their side, supported by a rolled-up blanket. Talk so they reach for you until they roll over. Clap when they do! Roll Baby back gently so they keep rolling.

Play This Game

Time to Stand

Put your hands on Baby's body to help support them. Vary your hand placement to get Baby to do as much as they can. Keep Baby's feet flat on the surface. Smile and talk to Baby to get them to lift their head.

Play This Game

4-6 Months Core Activities

Smooth Tummy Ride

Place Baby tummy-down on a thick towel and grasp the corners. Slowly circle around the room, basing your movement on Baby’s level of comfort. Do this activity on a soft surface, like carpet, free of toys and household items. (Make sure they can hold their head up.)

Play This Game

Ring Around the Tosies

Gently place a small ring toy around Baby’s foot and lift the foot into Baby's view. Encourage Baby to reach for it.

Play This Game

6-9 Months Core Activities

Cross Body Reaches

Start with Baby in sitting. Place toys or household objects directly in front of them. Slowly move the toys to the side to encourage Baby to reach across their body. You may need to hold one hand down so that Baby reaches across with the other hand.

Play This Game

Baby in the Middle

Put Baby’s favorite toys on the floor in a large circle. Place them in the middle – tummy down. Watch them reach and move around to play with toys.

Play This Game

9-12 Months Core Activities

Sitting on Exercise Ball

Place Baby in a seated position on an exercise ball and hold them firmly at the hips. Bounce them up and down, and roll them slightly forward and backward, side to side, and in small circles.

Play This Game