At 23 weeks pregnant, your body is deep into the work of growth and support. Your baby is becoming stronger and more responsive by the day, and you may feel more physically aware of the space you’re sharing. This week is about expansion.
Here’s what to expect at 23 weeks, how your body may be feeling, and how to support yourself with intention and care.
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How You’re Feeling at 23 Weeks
By now, many people feel firmly settled into their second trimester—but that doesn’t mean everything feels effortless. As your baby grows, your body continues to adapt in noticeable ways.
Your bump is growing—and your posture is shifting.
At 23 weeks, your uterus has risen well above your belly button, which can subtly change how you stand, walk, and move. You may notice more pressure in your lower abdomen or pelvis, along with occasional back or hip discomfort as your center of gravity shifts. Supporting your posture and avoiding prolonged standing can help reduce strain.
Baby’s movements are more distinct.
Kicks, rolls, and stretches may arrive in waves—especially when you’re lying down or after meals. These movements are a reassuring sign of healthy muscle development and coordination, and many providers encourage you to begin noticing your baby’s patterns around this time.
Round ligament pain may come and go.
Quick movements—standing up too fast, rolling over in bed, or twisting—can trigger sharp or pulling sensations in the lower belly or groin. This is your ligaments stretching to support your expanding uterus. Moving more slowly and supporting your belly when changing positions can help.
Swelling becomes more noticeable.
Mild swelling in your feet, ankles, or hands is common at this stage as blood volume increases and circulation slows. Staying hydrated, elevating your legs, and gentle movement can support circulation. Sudden or severe swelling, especially when paired with headaches or vision changes, should always be discussed with your provider.
Digestion may feel slower.
Heartburn, gas, or constipation can crop up as progesterone relaxes the digestive tract and your uterus presses upward on your stomach. Eating smaller meals, avoiding lying down immediately after eating, and spacing meals evenly throughout the day can offer relief.
Emotionally, this week can feel grounding yet vulnerable. You may feel more connected to your baby than ever—and at the same time, start thinking more seriously about labor, birth, and what life will look like in the months ahead. These thoughts are a normal part of preparing for parenthood.
What’s New With Your Baby
At 23 weeks, your baby is about 11 to 11.5 inches long and weighs just over 1 pound—roughly the size of a large mango. While still small, they are growing stronger, more coordinated, and more aware of their surroundings.
Hearing is becoming more refined.
Your baby’s inner ear is now developed enough to process sound more clearly. They may respond to your voice, music, or familiar rhythms with movement. Talking, singing, or reading aloud can help build early recognition and bonding.
Lung development continues steadily.
Your baby’s lungs are forming branching airways and tiny blood vessels. They’re practicing breathing movements by inhaling and exhaling amniotic fluid—a crucial rehearsal for breathing air after birth. While the lungs are not yet fully mature, this practice lays important groundwork.
Skin is thickening and strengthening.
Although still somewhat translucent, your baby’s skin is becoming less fragile. It remains coated in vernix caseosa, a creamy, protective substance that shields the skin from constant exposure to amniotic fluid and helps regulate temperature after birth.
Taste buds and swallowing are developing.
Your baby is swallowing small amounts of amniotic fluid, which contains traces of flavors from your diet. This early exposure may play a role in taste preferences later on.
Sleep–wake rhythms are emerging.
Periods of activity and rest are becoming more predictable. You may notice that your baby is more active at certain times of day—often when you’re resting or after eating.
Every movement, breath practice, and sensory response is your baby preparing for life outside the womb.
Your Week 23 To-Do List
1. Take your supplements.
At 23 weeks, your baby’s brain, bones, and nervous system are developing rapidly—and your body is supporting increased blood volume, circulation, and metabolic demand.
Perelel’s 2nd Trimester Prenatal Pack, developed by a team of leading OB/GYNs, is designed specifically for this stage and includes:
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Prenatal Multivitamin to support overall maternal and fetal health
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Calcium + Magnesium to support bone development, muscle function, and relaxation
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Omega-3 DHA + EPA to support baby’s brain, eye, and nervous system development
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Iron to help maintain healthy red blood cell levels as blood volume continues to rise
Stage-specific supplementation helps ensure both you and your baby are supported as needs evolve.
2. Move your body gently and consistently.
Low-impact movement—like walking, swimming, or prenatal yoga—supports circulation, reduces swelling, and can ease back and hip discomfort. Aim for regular movement that feels restorative, not depleting.
If you’re experiencing pelvic pressure or back pain, a prenatal support belt or targeted pelvic floor exercises may help.
3. Support sleep and rest.
As your belly grows, sleep positions matter more.
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Side sleeping (especially on the left) supports blood flow to the placenta.
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Pillows between your knees or under your belly can reduce strain.
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A calming bedtime routine—dim lights, gentle stretching, slow breathing—can help signal rest.
Nighttime leg cramps are common at this stage; gentle stretching and adequate magnesium intake may help reduce frequency.
4. Stay hydrated and care for your skin.
Hydration supports circulation, digestion, and amniotic fluid levels. Aim to sip water throughout the day rather than drinking large amounts at once.
As your skin stretches, daily moisturizing can help maintain comfort and elasticity—even if stretch marks are largely genetic.
5. Check in with your provider.
Prenatal visits around this time typically include:
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Measuring fundal height to track growth
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Checking blood pressure and urine
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Listening to your baby’s heartbeat
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Discussing symptoms like swelling, heartburn, or sleep changes
Use these visits to ask questions—about movement, nutrition, labor prep, or anything else on your mind.
6. Begin preparing for birth and postpartum.
Many parents begin exploring childbirth education, pelvic floor therapy, or postpartum planning in the mid-second trimester. Learning early can help reduce anxiety and build confidence as your due date approaches.
7. Create moments of connection.
Your baby recognizes your voice now. Take a few moments each day to connect—through touch, sound, or stillness. These rituals support emotional bonding and help you stay present during this transformative time.
Looking Ahead
Next week, at 24 weeks pregnant, your baby reaches an important milestone where survival outside the womb becomes possible with medical support. Their lungs, brain, and nervous system will continue strengthening, and you may notice even more defined movement patterns.
For now, Week 23 is about steadiness—honoring your body’s strength, supporting your baby’s growth, and trusting the process unfolding day by day. You’re doing meaningful work, even when it feels quiet.
References:
- BabyCenter. 23 Weeks Pregnant.
- Mayo Clinic. 2nd trimester pregnancy: What to expect.
- Babylist. 23 weeks pregnant.
- NHS. Week 23.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
