14 Weeks Pregnant: Your Growing Bump and Lemon-Sized Baby

You turn to the side while looking in the mirror and wonder, "Is that the start of a baby bump?" That little curve is a classic sign you're 14 weeks pregnant. This is the week your baby grows to the size of a lemon, your second-trimester energy arrives, and your body starts to show the first clear signs of the amazing work it's doing.

So, what’s happening inside that growing bump? From the first fine hairs growing on your baby’s skin to your shifting symptoms, here’s a closer look at everything happening during Week 14.

Your Baby’s Development at 14 Weeks

Your baby is now about 8.7 cm (about 3.5 inches) long from crown to rump and weighs around 45 grams (1.5 ounces), roughly the size of a lemon or chico. Their arms have grown longer and are now more proportionate to the rest of their body.

They’re starting to make facial expressions

Inside your womb, your baby is busy practicing for their big debut. They can now squint, frown, and maybe even grimace! These facial movements are due to the developing brain impulses.

Their neck and limbs are more developed

Your baby's neck has grown longer and more defined, which allows them to turn their head. According to the American College of Obstetricians and Gynecologists (ACOG), their lower limbs are also well-developed, meaning their legs are now longer than their arms. They can even bring their tiny fingers to their mouth now.

Fine hair and unique fingerprints are forming

This week, the first fine, colorless hairs, called lanugo, begin to appear on your baby's face. This soft hair will eventually cover most of their body.

Key organs are maturing

Important internal developments are happening, too. Your baby's thyroid gland has matured and is now producing its own essential hormones. Their external genitals are also fully formed this week. However, they can be difficult to see clearly on a standard ultrasound.

Most parents find out the gender during the mid-pregnancy anatomy scan, which typically happens around Week 18 to Week 22. To learn more about gender prediction, see what’s happening in Week 20.

Their movements are not yet distinct

Those first flutters, called quickening, usually happen between Week 16 and Week 25, although some second-time moms feel them earlier. You can find more information about baby movements in Week 27.

Your Body’s Changes and Other Symptoms

At 14 weeks, your baby bump may start to show as your uterus moves up.

At 14 weeks pregnant, symptoms begin to improve as you enter the second trimester.

The first sign of a baby bump

You may see your first real baby bump this week as your uterus rises above your pelvic bone. It’s common if your bump is still small or hardly noticeable—every pregnancy shows at a different pace.

The American Pregnancy Association notes that you’re likely to show earlier if this isn’t your first pregnancy.

Skin changes

Pregnancy hormones may cause skin changes, such as darker areolas or a faint line down your belly (linea nigra). However, don't worry, these are common signs that typically subside after giving birth.

Less nausea, more energy

For many, this week marks a welcome turning point. Morning sickness often subsides around this time, and a welcome surge of energy takes its place, allowing you to feel more like yourself again.

Round ligament pain

Stomach pain at 14 weeks pregnant may be due to round ligament pain. The UK National Health Service (NHS) describes this as sharp pains on the side of your belly, caused by your expanding womb. You'll likely feel these brief twinges when you change positions suddenly, cough, or sneeze.

Headaches and dizziness

Headaches and dizziness can still occur around this time, due to hormonal shifts, dehydration, or changes in blood volume. But they usually subside during the second trimester.

If you’re 14 weeks pregnant, frequent headaches should be checked by a healthcare professional to ensure everything is okay. Talk to your doctor to find pregnancy-safe ways to get relief.

Increased vaginal discharge

You might notice an increase in vaginal discharge (called leukorrhea) that’s thin, white, milky, and has a mild smell. This discharge is typical and helps keep your birth canal clean, preventing infections.

However, it's essential to monitor any spotting or bleeding at 14 weeks pregnant. While light spotting in early pregnancy can be harmless, you should still call your doctor right away if you notice any bleeding to rule out any complications and ensure both you and your baby are healthy.

How to Take Care of Yourself at 14 Weeks

Gentle exercise like prenatal yoga can help manage second-trimester aches and is a great activity to do with your partner.

Your energy is returning, making this an ideal time to prioritize self-care through balanced nutrition, regular exercise, and adequate rest.

Eat well to fuel your pregnancy

With your appetite back, aim for balanced meals that meet your growing needs. The Food and Nutrition Research Institute’s (FNRI-DOST) Philippine Dietary Reference Intakes (PDRI) and Pinggang Pinoy for pregnant women can help guide your portions. Focus on:

• Iron-rich foods: To maintain high energy levels, include lean meats, lentils, and dark leafy greens like spinach.
• Calcium and vitamin D: For your baby's developing bones, consider adding dairy products, tofu, and fortified juices to your diet.
• Omega-3 Fatty Acids: Support your baby's brain health with omega-3s from salmon or walnuts.
• Fiber: Help prevent constipation with high-fiber foods like fruits and whole grains.

Check out these easy pregnancy meal plans for more ideas.

Support your body with healthy habits

Here are a few simple ways to manage your body’s changes and feel your best at 14 weeks.

• Try prenatal massage to relieve muscle tension and improve circulation.
• Stay active with walking, swimming, or prenatal yoga to boost mood and sleep.
• For most low-risk pregnancies, sex is safe and can strengthen your connection with your partner. Consult your doctor if you have any concerns.

Prioritize your mental well-being

Your mental well-being is just as important as your physical health. It's common to feel anxious or depressed even during the second trimester. A 2022 study in the journal Cureus highlights that social support from your loved ones is essential to protecting the health of both you and your baby.

If you're struggling, remember that reaching out to your doctor or a therapist is a sign of strength.

Being 14 weeks pregnant is exciting. From seeing the first hint of a baby bump to knowing your baby is developing unique fingerprints, this week is a significant milestone. Embrace your returning energy, focus on key nutrients, and enjoy this new stage of your pregnancy.

For real-time support and advice, connect with a community in the ParentTeam Moms and Dads Facebook group to talk about being 14 weeks pregnant.