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Written by

Gina Conley, MS

14 Weeks Pregnant: Welcome to the Second Trimester

  • Motherhood, Pregnancy

Table of Contents

Welcome to Week 14 of pregnancy! Congratulations on making it this far—at 14 weeks pregnant, you’re officially in the second trimester, often referred to as the honeymoon phase of pregnancy. This is the time when many expectant parents start feeling better, gaining more energy, and seeing their baby develop in exciting new ways. Here, we’ll cover what to expect for both you and your baby during this week, along with some personal insights from my own experience as I navigate my fourth pregnancy.

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What's Happening with Your Baby

At 14 weeks, your baby is approximately the size of a lemon. While still small, your little one is growing rapidly and starting to develop distinct features. Here’s a glimpse into your baby’s development:

  1. Facial Expressions: Baby’s facial muscles are developing, and they might be making tiny expressions like frowning or smiling.

  2. Stronger Limbs & Movements: Baby’s arms and legs are growing, and they can now open and close their tiny fists. Their movements will become more noticeable in the coming weeks!

  3. Lanugo & Taste Buds: A soft, thin layer of hair called lanugo is forming all over baby’s skin to help keep them warm. In addition, your little one is beginning to develop taste buds and may start reacting to different flavors through the amniotic fluid.

  4. Fully Formed Genitals: While they are developed, it may still be too early to determine the baby’s sex via ultrasound.

Fun Fact: At this stage, baby’s skin is starting to thicken and is no longer translucent. Plus, little toenails are forming—how cute is that?

Changes You Might Experience at 14 Weeks Pregnant

As your baby grows, your body continues to adjust. Here are some common experiences during Week 14:

  1. Increased Energy: You may feel like you have more stamina compared to the exhausting first trimester. Maybe you’ll even find yourself settling into a more predictable workout routine!

  2. Appetite Increase & Heightened Sense of Smell: With nausea fading, your hunger might kick into high gear. Some people also report an extreme sensitivity to odors (which can be a blessing or a curse!).

  3. Varicose Veins: Increased blood volume and circulation may cause veins to become more visible, especially in the legs.

  4. Round Ligament Pain: As your uterus expands, you may feel sharp pains or discomfort in your lower abdomen or pelvis.

💬 Pro Tip: If you’re experiencing round ligament pain (a.k.a. lightning crotch ⚡), try gentle pelvic stability exercises or light stretching to relieve discomfort.

Round Ligament Relief

Programs that can help
App program · 40 weeks Prenatal Strength Training A gym-based program that syncs to your current week of pregnancy — four strength sessions plus one pelvic stability workout a week, with demo videos for every exercise. Learn more On-demand video · 128 workouts Prenatal Workout On-Demand Follow-along workouts from week 5 to week 41, four or five a week with guided warm-ups and cool-downs — over 128 sessions coached in real time alongside the video. Learn more Bundle · lifetime access MamasteFit Bundles Combine courses and programs for lifetime access and save up to 15% — grouped for birth preparation, the third trimester, or the whole pre and postnatal journey. Learn more

My Personal Experience in Week 14

Navigating the 14th week of pregnancy while already being a mother to three has been a unique journey filled with its own set of challenges and joys. Here are some more personal insights:

  1. Morning Sickness is Gone: I finally feel like I can eat normal foods again without feeling nauseous. No more weird food aversions, which is such a relief.

  2. Energy is Returning: I’ve noticed I can work out 3-4 times a week again, including strength training and cardio (which I usually skip, but I surprised myself this week!).

  3. Advanced Maternal Age Label: One thing that caught me off guard was seeing “Advanced Maternal Age” listed on my medical chart. At 36 years old, I know this is a common term for pregnancies over 35, but seeing it marked as a problem felt overwhelming at first.

  4. Genetic Testing Relief: Because of my age, I had extra genetic screening offered (covered by insurance), and I’m happy to report everything came back normal! This eased a lot of my initial anxiety.

One key takeaway from this week? If something on your medical chart concerns you, ask questions! After discussing my chart with my home birth midwife, I felt much more reassured that everything was going smoothly.

My Fitness Routine This Week

One of my main goals in pregnancy is to stay strong and pain-free while preparing for labor. This week, I focused on:

✔️ Pelvic stability exercises – To help prevent SI joint pain, which I’ve experienced in past pregnancies.
✔️ Strength training – Doing two rounds of strength-focused workouts to maintain muscle tone.
✔️ Pelvic opening movements – These exercises help keep my hips mobile and flexible, preparing my body for birth.
✔️ Cardio (shockingly!) – I actually did the full prenatal workout, including the optional cardio. Go me! 

💡 Fitness Tip: If you’re pregnant and struggling with energy levels, listen to your body! Some days, skipping cardio or just doing a few mobility exercises is more than enough.

Conclusion

Every pregnancy is unique, and Week 14 can bring its own set of experiences and challenges. It’s essential to listen to your body, take care of your mental and physical health, and prepare for the exciting changes ahead.

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!

Programs that can help
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Frequently Asked Questions

What are the signs of a healthy pregnancy at 14 weeks?
At 14 weeks, many expectant parents start feeling better as the second trimester begins — energy returns, nausea and food aversions fade, and appetite picks back up. Some new sensations are completely normal too, like round ligament pain as your uterus expands or more visible veins from increased blood volume. Every pregnancy is unique, so if anything on your chart or in your body concerns you, ask your provider questions — that's exactly what helped Gina feel reassured this week.
What not to do 14 weeks pregnant?
With your appetite returning, food safety is the big one: skip raw oysters and clams (cooked ones are safe), and heat deli meat until steaming to reduce the risk of listeria. Focus on nutrient-dense foods to support you and your growing baby — we cover safe-food questions and nutrition resources in our week 15 pregnancy guide. For anything specific to your pregnancy, your provider is the best person to ask.
Can I start feeling baby at 14 weeks?
It's possible! When you first feel baby's movement ranges from as early as 14 weeks to sometimes not until 24 weeks, depending on your placenta's location, baby's position, and your own body — and moms in subsequent pregnancies usually notice it earlier. Baby's arms and legs are getting stronger this week, so movements become more noticeable in the coming weeks. Learn more in our guide to fetal kick counts.