The simplest way to prop your baby up for tummy time is to place a small rolled towel or blanket under their chest, from armpit to armpit, so their shoulders sit higher than their hips. This slight lift makes it dramatically easier for a baby to hold their head up and push off the surface, turning a frustrating exercise into a manageable one. But there are several propping methods worth knowing, because what works changes as your baby grows.
The Rolled Towel Method
Take a small hand towel or receiving blanket and roll it into a firm cylinder about 3 to 4 inches in diameter. Place it under your baby’s chest so it runs horizontally from one armpit to the other. Your baby’s arms should drape forward over the roll, with hands free to touch the surface in front of them. The key principle: head higher than stomach. When the shoulders start off elevated, the neck and upper back muscles don’t have to work as hard to lift the head, which means your baby can hold that position longer and with less frustration.
A nursing pillow (the C-shaped kind) works on the same principle. Lay your baby chest-down over the curved part so their arms come forward over the top. This gives a wider, more stable platform than a towel roll, which some younger babies prefer. A foam wedge designed for tummy time also does the job. The angle doesn’t need to be steep. Even a slight incline makes a noticeable difference.
Your Chest and Lap as a Prop
You don’t need the floor at all for early tummy time. Recline slightly and lay your baby chest-down on your chest. Gravity still asks their neck muscles to work, but the warmth and closeness of your body keeps most babies calmer. This is an especially good option in the first few weeks, when even a rolled towel on the floor can feel like too much.
Laying your baby across your lap is another alternative. Position them belly-down over your thighs with their head turned to one side. You can gently pat or rub their back, and the slight curve of your legs provides a natural prop. Both positions count as tummy time and build the same muscles.
How Long and How Often
For newborns, aim for two or three sessions a day lasting 3 to 5 minutes each. That’s all. Most very young babies will only tolerate a minute or two at first, and that’s perfectly fine. By around 2 months, the NIH recommends building up to 15 to 30 minutes of total tummy time per day, spread across multiple sessions. You don’t need to hit that all at once. Five sessions of 4 minutes gets you to 20 minutes without anyone melting down.
As your baby gets stronger, you can gradually reduce the height of the prop. A thinner towel roll, then no roll at all. By 3 to 4 months, many babies can push up on their forearms from a flat surface and start to enjoy tummy time more independently.
Why Propping Matters for Development
Tummy time strengthens the neck, shoulders, upper back, and core. These are the same muscle groups your baby needs to eventually roll over, sit up, and crawl. A systematic review of 16 studies covering more than 4,200 babies found that tummy time was positively associated with gross motor development, rolling ability, and crawling readiness.
There’s also a direct connection to head shape. Babies who spend too much time on their backs can develop flat spots on the skull, a condition called positional plagiocephaly. One study found that babies who received early tummy time intervention had roughly half the rate of plagiocephaly at 3 months compared to those who didn’t (15% versus 33%). Propping makes tummy time more tolerable, which means your baby actually spends enough time off the back of their head to reduce that risk.
Keeping Your Baby Engaged
A propped-up baby who still hates tummy time usually needs something interesting to look at. Get down on the floor at their eye level. Your face is the single most compelling thing in your baby’s world, and making eye contact, talking, or singing while they’re propped up can double the time they’ll stay happy in the position.
Place a high-contrast toy or small mirror on the floor just in front of them. For neck strengthening, move the toy slowly from one side to the other so your baby has to turn their head to track it. Alternate which side you place toys on during different sessions. This encourages your baby to rotate their neck in both directions, building balanced strength. A crinkly book or rattle adds sound to the mix, which gives babies another reason to stay engaged and lift their head to find the source.
When Your Baby Gets Upset
Some fussing during tummy time is normal and expected. A baby who is working hard to hold their head up will naturally get frustrated. That effort, even when it comes with some complaining, is actually building the strength that eventually motivates them to roll over on their own. Short bursts of mild fussiness are productive.
But there’s a difference between working hard and being overwhelmed. If your baby is red-faced, crying hard, or has completely face-planted into the surface and stopped trying, the session is over. Pick them up, comfort them, and try again later. You can also switch to a less demanding position, like your chest or lap, to end the session on a better note. Tummy time works best as a daily habit, not an endurance test. Consistent short sessions beat one long miserable one.
Surface and Supervision
Use a firm, flat surface. A play mat on the floor is ideal. Soft surfaces like beds, couches, or pillows (other than a firm nursing pillow used as a prop) create a suffocation risk because a baby’s face can sink into the material. The floor is always the safest option. Tummy time is strictly a supervised, awake activity. If your baby falls asleep during a session, move them onto their back right away.