Week 11: Baby Is on the Move

Your baby is in full swing this week! The tiny fetus is kicking, stretching, and turning around in there, but it is far too small for you to feel anything yet. Your baby is now about 4 cm long — roughly the size of a fig — and weighs around 7 grams.

The end of the first trimester is approaching, and with it comes a more comfortable phase of pregnancy. For many, nausea gradually eases and energy levels start to return. The second trimester is often called the golden period of pregnancy.

The exciting early ultrasound is getting closer! Between weeks 11 and 14, a nuchal translucency scan is offered as part of standard prenatal screening. For many parents, this is the first time they see their baby, and it can be a deeply emotional moment.

Baby's Development

Active movement: Your baby can now kick, stretch, and make small jumps. You cannot feel anything yet, but an ultrasound can show this clearly
Teeth forming: The first tooth buds are appearing under the gum line. These will eventually become the baby teeth that emerge after birth
Hands opening and closing: The tiny fingers can now grip and release — an important reflex your baby will need after birth
Large head: The head makes up about half of the body length. The brain is growing rapidly and needs a lot of space
Placenta taking over: The placenta is increasingly taking over nourishing your baby, and the little body is connected to it via the umbilical cord
Hair follicles forming: The first hair follicles are beginning to develop in the skin. Your baby will eventually be covered by a fine layer of hair called lanugo
Diaphragm developing: The membrane separating the chest and abdominal cavities is now fully developed. Your baby can already hiccup!
Size: The fetus is about 4–4.5 cm long (crown to rump) and weighs around 7 grams

Reflexes Developing

At week 11, your baby is beginning to develop basic reflexes. The grasp reflex — the ability to close the hand around an object — is already active. If something touches the baby's palm, the fingers close. This reflex is important for survival after birth, helping the baby hold on. Other reflexes like sucking and swallowing are also under development.

Face Taking Shape

Your baby's face is becoming increasingly defined. The cartilage has formed a clear nose tip, the lips are shaped, and the ears have found their place on the sides of the head. The eyes are still covered by closed eyelids and will not open until around week 26. Beneath the surface, the optic nerve and the inner parts of the ear — which will be responsible for hearing and balance — are developing.

Your Body

Nausea may ease: For many, pregnancy nausea begins to improve now. For some it lasts longer, and that is also normal
Hair may change: Some experience thicker, glossier hair, while others notice their hair becoming drier. Both are caused by hormones
Increased appetite: After weeks of nausea, your appetite may return. Enjoy it, but try to choose nutritious foods
Linea nigra may appear: A dark line from the navel downward on the abdomen may become visible. This is caused by hormonal pigmentation and fades after birth
Mood may lift: Many notice that the worst mood swings calm down a little as the body adjusts to hormone levels
Breasts still growing: They may have already grown a full cup size. A good supportive bra without underwire can make a big difference for comfort
Nosebleeds and congestion: Increased blood volume can cause swelling in nasal mucous membranes, leading to congestion or light nosebleeds

Energy Returning

For many pregnant women, weeks 11–12 mark the beginning of a gradual improvement. The intense fatigue from the early weeks begins to lift, and nausea eases for most. Your body has adjusted to the high hormone levels, and the placenta is taking over more and more of hormone production from the ovaries. This transition is one of the reasons why the second trimester tends to feel easier.

That does not mean you are back to your normal energy levels yet. But most people notice a gradual improvement from now on. Use the increased energy to establish good routines for exercise and nutrition.

Good to Know

Your scan appointment is approaching! Between weeks 11 and 14, an early ultrasound is offered to confirm your due date (via crown-rump length measurement) and to assess nuchal translucency, which can indicate chromosomal differences. It is entirely voluntary, but most parents choose to have it.

Omega-3 fatty acids are important for your baby's brain development. Good sources include oily fish like salmon and mackerel (2–3 portions per week, according to WHO and ACOG guidelines), as well as walnuts and flaxseeds. Avoid high-mercury fish like shark, swordfish, and king mackerel.

Remember to stay well hydrated. Your body needs more fluids now, and water helps with constipation, which is common in pregnancy. Aim to drink at least 1.5–2 litres daily.

Many pregnant women wonder whether it is safe to exercise. The answer is yes! Moderate activity like walking, swimming, and yoga is safe and recommended, as long as your doctor has not advised otherwise.

First Trimester Screening

Between weeks 11 and 14, early prenatal screening is offered. This typically includes a nuchal translucency ultrasound combined with a blood test — often called combined first trimester screening or CFTS.

What Happens During the Scan?

CRL measurement: Your baby's length from crown to rump is measured to confirm the due date
Number of fetuses: Confirms whether you are carrying one or more babies
Heartbeat: Confirmed by the sonographer
Nuchal translucency: The thickness of the fluid at the back of your baby's neck is measured. Increased measurement can indicate a higher risk of chromosomal differences
Blood test (if combined screening): Your blood results are combined with the ultrasound findings to give an overall risk assessment

Combined Screening vs. NIPT

Two main options for early screening:

Combined First Trimester Screening (CFTS):

Done between weeks 11 and 14
Combines ultrasound with blood test
About 85–90% accuracy for trisomy 21 (Down syndrome)
Can also detect structural differences visible on ultrasound

NIPT (Non-Invasive Prenatal Testing):

Can be done from week 10
Blood test that analyses cell-free fetal DNA
Over 99% accuracy for trisomy 21
Offered to all pregnant people in some countries; may be privately available elsewhere

Both are screening tests, not diagnostic. An atypical result does not necessarily mean something is wrong — it means further testing (such as amniocentesis) may be offered for a definitive diagnosis.

Preparing for the Scan

Drink a glass of water beforehand — a partly full bladder can make it easier to see your baby
Write down questions you want to ask
Your partner is welcome to come
The scan usually takes 15–30 minutes
You will usually get a picture of your baby to take home

Prenatal Screening — Your Choice

All prenatal screening is voluntary. You have the right to information, but no obligation to have any tests. It is a deeply personal decision, and there is no right or wrong answer.

Some things to consider:

Do you want information about your baby's chromosomes?
How would you respond to an atypical result?
What would that information mean for you and your partner?

Speak with your midwife or doctor to get good information and time to think through your decision.

Nutrition in Week 11

Now that nausea may be easing, it is a good time to focus on nutrition. According to WHO and ACOG, pregnant women need extra amounts of these nutrients:

Folic acid: Continue with 400 micrograms daily through the entire first trimester
Iron: Iron needs increase through pregnancy. Eat lean meat, beans, lentils, and dark leafy vegetables
Calcium: Around 1,000 mg daily to support your baby's bone development. Milk, yoghurt, cheese, and leafy greens are good sources
Vitamin D: 600 IU daily, important especially if you have limited sun exposure
Omega-3: Oily fish 2–3 times a week, or a supplement
Iodine: Important for your baby's brain development. Found in fish, dairy products, and iodised salt

A varied diet with plenty of fruit, vegetables, whole grains, lean protein, and dairy covers most needs. You do not need to eat for two — energy needs only increase by about 300 kcal per day in the second and third trimester.

Good Snacks for Pregnancy

As your appetite returns, it helps to have healthy snacks on hand:

Fruit with nut butter
Yoghurt with nuts and berries
Whole grain crackers with cheese
Hummus with vegetables
Smoothie with spinach, banana, and berries

For Partners

Come to the scan if you have an appointment this week or next. It is a special experience to see your baby for the first time
Plan something enjoyable together. Many couples use the end of the first trimester to celebrate the milestone
Read up on what happens during the scan so you both know what to expect
Take belly photos along the way — it is lovely to look back on the progression later
Discuss together whether you would like prenatal screening

Tips for Week 11

Prepare for your scan: Check that you have an appointment booked between weeks 11–14. Write down questions you want to ask
Eat omega-3-rich foods: Salmon, mackerel, walnuts, and flaxseeds support your baby's brain development
Think about who you want to tell: Many choose to share the news after week 12, but it is entirely up to you
Stay active: A daily walk of 20–30 minutes does wonders for both body and mood
Enjoy your food: If nausea is easing, now is a good time to explore nutritious recipes and good eating habits

When to Contact Your Doctor

Contact your doctor or midwife if you experience:

A sudden loss of all pregnancy symptoms (especially breast tenderness and nausea)
Bleeding with tissue or strong cramping
Pain worse than normal period pain
Fever above 38°C (100.4°F)
Persistent headache that does not improve
Dizziness or fainting

According to the NHS and ACOG, it is normal for pregnancy symptoms to vary — some days you feel very pregnant, others hardly at all. A gradual easing of nausea is normal and positive at weeks 11–12. But a sudden, complete loss of all symptoms should be mentioned to your doctor or midwife.

Did You Know?

Your baby already has all its organs in place by week 11. The rest of pregnancy is about them growing and maturing.
Your baby can hiccup in the womb already! It is part of developing a breathing pattern, even though there is no air to breathe yet.
The placenta is a superstar — it filters around 300 litres of blood per day by the end of pregnancy. Even now, it is working hard to supply your baby with nutrition and oxygen.
Your sense of smell is supercharged. Many pregnant women experience a dramatically enhanced sense of smell in the first trimester. Researchers believe this may have been an evolutionary advantage to avoid harmful foods.
Your baby's fingers already have unique fingerprints! They begin forming in weeks 10–11 and are fully developed around week 17.
Your baby can already yawn in the womb. Researchers are not entirely sure why fetuses yawn, but it may be linked to brain development.

Frequently Asked Questions About Week 11

Is it normal for nausea to still be this strong?

Yes, for some people pregnancy nausea lasts until weeks 14–16, and in rare cases even longer. Every pregnancy is different. According to the NHS, nausea eases for most people during the second trimester. Talk to your midwife if nausea is preventing you from keeping food or drinks down.

Can I drink coffee during pregnancy?

Yes, but stay under 200 mg of caffeine per day, which is roughly one to two cups of filter coffee. This is in line with recommendations from WHO and ACOG. Caffeine is also found in tea, cola, and chocolate, so remember to count everything you drink and eat.

Do I have to have the early scan?

No, early screening between weeks 11 and 14 is voluntary. Most people choose to have it because it confirms the due date and can give important information about your baby's development. Talk to your midwife if you are unsure.

Is it normal to not feel any movement yet?

Completely normal! According to the NHS and ACOG, most people do not feel fetal movement until weeks 16–22. First-time parents often feel movement a little later than those who have been pregnant before. Your baby is only about 4 cm long at week 11, so the movements are far too small to feel. Be patient — the kicks are coming!

Should I start prenatal yoga?

Prenatal yoga is safe and recommended from the first trimester, according to ACOG. It strengthens the body, provides relaxation, and can help with common pregnancy complaints like back pain. Many yoga studios offer dedicated classes for pregnant people.

When should I tell my employer?

It is up to you when to tell your employer about your pregnancy. Many wait until after week 12, when the risk of miscarriage is lower. If your job involves heavy lifting, physical demands, exposure to chemicals or radiation, or extended standing or night work, it may be worth telling your employer earlier so appropriate adjustments can be made. Know your rights — most countries have laws protecting pregnant workers from dismissal and entitling them to reasonable accommodations.

How do I deal with clothes getting tighter?

It is common for clothes to start feeling tighter around weeks 10–12, even if you are not showing yet. Bloating and uterine growth are the main causes. Some tips:

Use elastic waistbands or waistband extenders
Invest in some comfortable everyday clothes with good stretch
You may not need maternity clothes yet
Soft exercise pants or joggers can be a good transitional option

Most people do not need maternity clothes until weeks 14–20, but it varies a lot from person to person.

Next week: Week 12 marks the end of the first trimester — a major milestone!