Your baby

Your baby now measures around seven centimetres from crown to rump and nine centimetres from head to toe. In just the last week, your baby has doubled in weight to about 1-1.5 ounces and will continue to grow rapidly for the rest of your pregnancy.

All the details of your baby’s body are now being completed. The neck is longer and the head moves up, looking more human. The intestines have moved from outside the body to inside the abdomen. The early swelling of the sex organs now become a penis or clitoris, so it will soon be possible to tell whether you are carrying a boy or a girl.

Bones are growing rapidly now and the limbs are getting longer, the ankles and wrists are formed, the fingers and toes are separate and have the beginnings of tiny nails. Your baby may even have some hair already. Your foetus has also developed many reflexes and will move around if your abdomen is prodded.

Your progress

As you begin your second trimester, you may find that you have much more energy, now that all the hard work of developing your baby’s organs is complete. Your nausea may have subsided and you may feel much more emotionally balanced than in the early week. In fact, you may be feeling absolutely fantastic, without any of the discomforts of later pregnancy, so make the most of it!

By now, you have probably gained around 5lb in weight. It’s important to continue eating healthily and rest well at this stage, as you may well feel faint if you skip a meal or spend the whole day on your feet. Try to eat little and often, rather than relying on a couple of big meals a day. Nutrients from your blood are now flowing into the baby via the placenta, so it’s important that you get plenty of vitamins and minerals in your diet.

What to think about

We now know that there are many benefits to getting regular exercise during pregnancy – like a shorter labour and a quicker recovery after birth. You’re also less likely to have a premature baby or experience complications if you stay fit and healthy during pregnancy.

Exercise can also help keep your weight gain to a healthy level, ease backaches and strengthen your pelvic area, while increasing your body's endorphins - those "feel good" hormones that help to lift your mood.

Walking

is by far the exercise of choice for pregnant women. You can do it anywhere for free, and if you take an hour walk once a day, you'll be in terrific shape in six weeks or less.

Yoga

promotes better circulation and will increase your flexibility, help align your posture and may help relieve a number of pregnancy-related discomforts.

Swimming

is a great way to get low-impact exercise without straining your back, legs, or risking losing your balance or overheating. Plus, now you're supposed to look large in a bathing suit!

Exercise balls:

an inflated fitness ball (that can later serve as a birth ball) can help you to build core body strength and balance. Sitting on a ball for 20 to 45 minutes each day will help you to gently increase strength and flexibility in your back and hip and thigh muscles.

Resistance training:

if you lift small weights, there's no need to stop because you're pregnant. Weight-bearing exercise increases bone density and will help your body prepare for the physical tasks of late pregnancy and labour.

Dancing

is a great way to keep your heart and muscles in shape and help you maintain your balance and flexibility, plus everyone loves a pregnant dancer.

Pelvic floor exercises

can be done anywhere, even standing at work or in a queue. Contract and release the muscles of your pelvic floor (as though halting your urine flow). Practice as many repetitions as you can throughout the day to strengthen your pelvic floor muscles and help protect against stress incontinence.

Don’t exercise to the point of exhaustion or until you are so out of breath you can't talk.

Avoid exercises that put a strain on your lower back or legs, or require that you lie flat on the floor.

Don't try to strengthen your abdominal muscles - putting pressure on them will only make them spread apart even more.

Bear in mind that your balance is shifting, so take care when cycling, especially during the latter months of pregnancy.

After week 20, rougher competitive sports aren't recommended because of the risk of your belly taking a direct hit. Plus, you don't want to strain your ligaments in a fall.

Remember, if you're starting a new fitness program, start slow and easy. Respect your body's limits.

Always warm up with some gentle stretches for at least ten minutes before a vigorous routine. Cool down, drink water and relax for five to fifteen minutes after.

Basically, always use your common sense. Make sure your activity is fun and relaxing, stop if anything hurts or just doesn't feel right.