All exercises by age

Baby Exercises at 3 Months

At 3 months, your baby is gaining head control and starting to engage with the world. Exercises at this stage build the core strength needed for rolling, introduce gentle acrobatic movements, and develop visual tracking and coordination. This is when structured daily routines become most impactful.

10 exercises8-10 minutesOT-reviewed

This is where it gets fun. Around three months, something shifts -- your baby starts looking at you like they're in on the joke. Head control kicks in, their eyes track you across the room, and suddenly you're not just moving them. You're moving together. It was right around this age that we walked into our first baby acrobatics class, nervous and unsure, and walked out completely hooked.

-- Andri, founder of Baby Acrobatics

Parent doing flying baby exercise with smiling infant
Baby being guided through a pull-to-sit exercise

What to expect at this stage

✓Holds head steady when upright
✓Pushes up on forearms during tummy time
✓Opens and closes hands intentionally
✓Tracks objects smoothly with eyes
✓Begins reaching for toys
✓Increased tolerance for tummy time

Exercises for this age

A selection of 10 exercises from the 98 in the full Blueprint. The complete guide includes video demonstrations, safety cues, and personalized daily routines.

🎪Acrobatic·2+ months

Flying Baby

Lie back with legs at 90 degrees and place baby on your shins. Extend legs outward and back gently.

Develops neck and core strength, improves balance and spatial awareness.

💪Strength·3+ months

Pull to Sit

Hold baby's hands while they're on their back and slowly pull toward sitting, pausing halfway.

Strengthens deep neck flexors and builds abdominal strength for sitting and crawling.

💪Strength·2+ months

Palm Presses

Place fingertips against baby's open palms and invite them to press back at their own pace.

Builds core and postural strength and prepares for crawling and pushing up.

💞Connection·2-12 months

Visual Tracking Play

Hold a high-contrast object 8-12 inches from baby's face and move it slowly in different patterns.

Trains the eyes to follow moving objects smoothly and builds midline crossing.

🎪Acrobatic·3+ months

Backward Roll

Sit with legs extended, baby on your thighs. Gently lift hips and guide baby through a controlled backward roll.

Activates core muscles, improves coordination, and builds confidence.

💪Strength·2+ months

Stability Ball Tummy Time

Lay baby prone on a stability ball and slowly roll forward and back with controlled movements.

Strengthens neck, shoulders, and upper back while engaging core muscles.

🧘Mobility·Birth+

Cross-Body Reaches

Bring baby's right hand to left foot and left hand to right foot in an alternating pattern.

Develops cross-lateral coordination and promotes neural connections between brain hemispheres.

💪Strength·3+ months

Leg Presses

Offer gentle resistance against the soles of baby's feet while they push back.

Strengthens lower body muscles needed for rolling, crawling, and eventually walking.

🌞Warmup·2-8 months

Head Righting Play

Hold baby in supported sitting and gently tilt their body 10-15 degrees in various directions.

Vestibular-motor righting responses are foundational for all upright positions.

🌙Cooldown·3+ months

Assisted Superman Stretch

With baby prone, gently support their chest to encourage lifting head and upper body.

Strengthens neck, shoulder, and upper back muscles while promoting spinal mobility.

+88 more exercises, personalized routines, and video demos inside the full Blueprint.

Want the full picture?

This is a selection of 10 exercises from the 98 in the Baby Acrobatics Blueprint. The full guide includes:

  • ✓98 exercises with step-by-step video demonstrations
  • ✓Personalized weekly routines for your baby's exact age
  • ✓Safety guidance and milestone tracking
  • ✓5 ready-made daily routines (tummy time, gas relief, bedtime, and more)
Get the Baby Acrobatics Blueprint

A typical daily routine

💞Connection
🌞Warmup
🧘Mobility
💪Strength
🎪Acrobatic
🌙Cooldown

A 3-month routine includes 6-8 exercises and takes about 8-10 minutes. Sessions introduce more active movements alongside gentle stretches and connection exercises.

The Blueprint builds your baby's routine week by week, matched to their exact developmental stage. Every exercise includes a video walkthrough so you know exactly what to do.

Get your personalized routine

Frequently asked questions

Keep reading

Baby Hates Tummy Time Solutions→Baby Movement Milestones Complete Guide→Baby Milestones Exercise Routine→
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All exercises independently reviewed by licensed pediatric occupational therapists (OTD, OTR/L).

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