Week 11: What to Expect During Your Pregnancy

Motherhood, Pregnancy

Welcome to Week 11 of your pregnancy journey! This week, we’ll dive into the exciting developments happening with your baby, the changes you may be experiencing, and I’ll also share my own journey since I’m currently pregnant with baby number four. If you are currently pregnant or planning to become pregnant, make sure to follow along with me through the entire Pregnancy What to Expect series!

What's Happening with Your Baby

At 11 weeks, your little one has grown to the size of a Brussels sprout—or a classic Lego person if you prefer a quirky comparison. While tiny, they’re developing at lightning speed. Here are some highlights:

Genital Differentiation: Baby’s reproductive organs are starting to take shape, though it’s still too early to detect gender on an ultrasound.
Translucent Skin: If you could peek inside your belly, you’d see baby’s organs, blood vessels, and bones through their see-through skin—a fascinating but slightly eerie thought!
Bone and Cartilage Development: Those tiny bones are forming, an incredible feat considering it takes adults much longer to heal a simple fracture.

Every milestone reminds me of the teamwork between my body and my baby’s. Growing bones, organs, and muscles from scratch? That’s something to celebrate!

Changes You Might Experience

As your baby grows, your body continues to adjust. Here are some common experiences during Week 11:

Pregnancy Rhinitis: Doubling blood volume can cause symptoms like a stuffy nose, even if you’re not sick. This is called pregnancy rhinitis, and it’s surprisingly common. A lymphatic drainage massage can be a soothing solution to manage that stuffy feeling.
Round Ligament Pain: Despite not having a large belly yet, you may start feeling sharp twinges when standing up too quickly. This is due to the uterus stretching rapidly. Mobility exercises and hip flexor stretches can help ease this discomfort.
SI Joint Pain: The combination of a shift in our center of gravity, movement mechanics, and increased joint laxity tends to contribute to some type of pelvic girdle pain in pregnancy. To stay ahead of it, we can focus on pelvic stability and myofascial sling work to keep our movements balanced and reduce strain.

Preparing for Baby

Now is the perfect time to start planning for labor and postpartum recovery. Here are a few steps I’m taking:

Exploring Options: I’m working with my care provider to discuss any adjustments due to my “advanced maternal age” and plan any additional screenings, like genetic testing.
Childbirth Education: Knowing what to expect during labor can make a world of difference. I recommend starting early so you feel confident and prepared.
Fitness Programs: Incorporating movement now can pay dividends later in pregnancy when comfort becomes a priority.

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My Personal Experience in Week 11

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A post shared by Gina, MS, & Roxanne, RN, BSN (@mamastefit)

As the first trimester winds down, I’m starting to regain my energy (thank goodness!) and move past the worst of the nausea. Here are some more personal insights:

The Geriatric Label: At 36, I’m officially in the “geriatric pregnancy” category—a term I’m embracing with humor (and a little side-eye). While it comes with added risks, I’m doing my best to mitigate those with healthy habits and regular checkups.
SI Joint Pain: This issue has been a regular visitor during my pregnancies. To stay ahead of it, I’m focusing on pelvic stability and myofascial sling work to keep my movements balanced and reduce strain. Check out my blog about SI Joint pain for more information and exercise ideas to help ease the pain.
Fitness Training: Exercise is a cornerstone of my pregnancy journey, not just for me but for my baby. Regular movement supports better placenta development, which directly impacts the baby’s health and reduces complications like preeclampsia.
- Here’s how I’m staying active:
  - Resistance Training: I’m keeping workouts at 60-80% intensity, focusing on strength and stability to accommodate my changing body.
  - Daily Walks: On days when energy is low, walking is an easy way to keep moving without overexerting.
  - Pelvic Stability Work: This includes exercises to balance the pelvis and strengthen muscles around the SI joint for better mobility and reduced pain.
  - The key takeaway? Fitness isn’t about pushing limits—it’s about moving in ways that feel good and prepare your body for the journey ahead.

Conclusion

Week 11 feels like a turning point. My energy is returning, my nausea is fading, and I’m finding joy in staying active while preparing for the months ahead. Whether you’re experiencing the glow, navigating challenges, or both, remember—you’re not alone on this journey.

If you’re looking for more support during your pregnancy, consider exploring our online prenatal fitness programs and childbirth education courses. You can bundle these for additional savings!

Gina Conley, MS