👶Your baby this week
Your baby is now about the length of a baby bib, around 25.6 centimetres from head to heel and you have officially reached the halfway point of pregnancy.
Measurements now include the whole body from head to heel, as your baby’s legs are stretching out and easier to see on scans.
A creamy, protective layer called vernix covers the skin, preventing it from drying in the amniotic fluid and helping baby slide more easily through the birth canal during delivery.
Inside, the lungs are continuing to develop, and baby is practising breathing movements to prepare for life outside the womb.
Muscle coordination improves every day. Kicks, punches, and turns are becoming more powerful, and you might feel regular flutters or rhythmic movements now.
If you have a scan this week, it may be possible to tell baby’s sex, although not every hospital shares this information.
Baby may now suck their thumb, strengthening the feeding reflex needed for breastfeeding or bottle feeding after birth.
Hair and nails are growing, and your baby is steadily gaining weight as more fat forms under the skin.
🌸Your body this week
Reaching week 20 marks the halfway milestone of pregnancy, and your bump is now noticeably rounder and firmer.
Many women experience leg cramps at night due to changes in circulation and muscle fatigue. Flexing the toes upwards or massaging the calf can help relieve the spasm.
Some may notice their belly button beginning to pop out as the uterus expands, it will usually return to normal after birth.
Pregnancy hormones may make your hair thicker and nails stronger, though nails can sometimes become dry or brittle.
Heartburn, mild headaches, or nasal congestion are still common as hormones affect blood flow and digestion.
Appetite may increase now that nausea has eased, but smaller, balanced meals can help with energy and digestion.
💛Symptoms you might notice
Every pregnancy is different. These are common around week 20 — speak to your midwife if anything worries you.
Leg Cramps
Sudden sharp pains in the calves, especially at night, are common. Stretch, flex toes towards the ankle, and massage the muscle to relieve discomfort.
Heartburn and Indigestion
Eat smaller, more frequent meals and avoid lying down after eating. Chewing sugar-free gum after meals may help neutralise acid.
Faintness or Dizziness
Standing or sitting in warm, stuffy spaces can trigger dizziness. Stay cool, hydrated, and move slowly from sitting to standing.
Headaches
Hormonal changes and overheating can cause headaches. Take fresh air breaks, rest, and drink water regularly.
Swelling (Edema)
Feet and ankles may swell slightly as the body retains more fluid. Elevate your legs when possible and wear comfortable, non-restrictive shoes.
Stretch Marks
Skin stretching can cause red or pink streaks on the tummy, hips, or thighs. Moisturising can ease itching, and marks usually fade after birth.
✨Tips for week 20
Attend the Anomaly Scan
This detailed ultrasound checks your baby’s development and the position of the placenta. Let the sonographer know if you don’t want to know the baby’s sex.
Get the MAT B1 Certificate
From week 20, you can request a MAT B1 form from a midwife or GP. This is needed to claim maternity pay and benefits.
Have the Whooping Cough Vaccination
The vaccine is usually offered between weeks 16 and 32. Immunity passes to your baby through the placenta, protecting them until their own 8-week vaccination.
Ease Leg Cramps
Stretch calves before bed, keep hydrated and move regularly through the day. Massage cramps and pull toes towards your shin to relieve tension.
Support Better Sleep
Sleep on your side with pillows between knees and under the bump. Stretch gently or practise deep breathing before bed to relax muscles.
Pelvic Floor Exercises
Keep up daily squeezes (as if stopping mid-wee) to strengthen pelvic muscles and help prevent leaks later in pregnancy.
Healthy Eating
You don’t need extra calories yet, focus on nutrient-rich foods: fruit, vegetables, wholegrains, lean proteins, and dairy or fortified alternatives.
Stay Active
Aim for around 150 minutes of gentle to moderate activity a week, such as walking, swimming or prenatal yoga, listening to your body’s limits.
Vitamin D and Supplements
Continue taking a daily 10-microgram vitamin D supplement, especially during autumn and winter months. Avoid alcohol, smoking, and excess caffeine.
Plan Work and Birth Choices
Once you tell your employer about the pregnancy, you are entitled to maternity rights and a risk assessment. It’s also a good time to explore birth preferences.
Know When to Seek Help
Call a midwife or maternity unit for heavy bleeding, severe abdominal pain, fever, or sudden swelling. Trust your instincts if something feels wrong.