16 Weeks Pregnant: Pregnancy Exercise

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16 weeks pregnant marks month 4 of pregnancy. There are lots of things developing with your baby and changing with your body. Check them out here!

16 Weeks Pregnant

Congrats you have made it to 16 weeks pregnant! This marks your 4th month of pregnancy. How exciting is that?


I remember at 16 weeks finally not being sick anymore! Yes, I know I was sick for a long time which is the case for some women. 


Now is the time to enjoy being pregnant and take advantage of the pregnancy glow that everyone says you have!

pregnancy heart hands on tummy


How Big Is Baby at 16 Weeks Pregnant?

Your baby is the size of an avocado. They are now 4 to 5 inches in length and are weighing in at 3 to 4 ounces. 


How Is My 16 Week Fetus Developing?

Your little 16 week fetus is developing nicely. 


This week your baby’s tiny back muscles are getting stronger which are allowing your baby’s head and neck to straighten out a bit. 


Facial expressions are developing which is allowing baby to smile and squint. 


Your baby’s eyes are working well even if they are closed. They are making side to side movements and can start to see a little bit of light. 


Do you know how a few weeks ago we talked about how your baby could get their thumb to their mouth? Well, at 16 weeks they can officially make the sucking motions as well. 


Your baby’s circulatory system is beginning to run! Did you know that their heart is pumping 25 quarts of blood every day?


Your baby’s skin is still translucent. So, if you were to get a peek at your baby right now you would see all their blood vessels beneath their skin. 


By now your baby can hear you. So now is the perfect time to begin to talk to your baby and sign to them. If you do this they will recognize your voice when they are born almost immediately. 


16 Weeks Pregnant Belly

Oh, your sweet 16 weeks pregnant belly! Your uterus is growing quickly which means people are probably not wondering if you are pregnant, they know that you are. 


Continue to take care of yourself while pregnant and eat right.


In the next couple of weeks, you will get to see your baby at your ultrasound. 


16 Weeks Pregnant Symptoms

Vaginal Discharge

Your body is still producing discharge which is normal. This is actually helping protect your birth canal so it doesn’t get infected. Don’t douche or use feminine wipes because this can cause an infection. 


Growing Breasts

It’s true. Your breasts are continuing to grow. They are preparing to feed that cute little baby of yours. So just keep wearing your supportive bra. 



Is your GI tracts running a little slower than normal thanks to all your pregnancy hormones? Not only is this causing constipation, but your uterus is now putting pressure on your bowels which is not helping either. 


Increase the amount of liquids you are drinking. Add a bit more fiber to your diet, and drink juices that begin with P to help (pineapple, prune, pear, etc). 


Back Pain

As you get bigger it is natural that your back is probably going to feel it. You will probably feel your muscles a little more strained than normal. 


Now is a great time to recruit that sweet husband of yours to rub your back for you. 


Another great option is a warm bath or shower. 


Let’s be honest, my favorite thing at this point in my pregnancy was nice warm baths. 


Skin Changes

Do you have the “pregnancy glow” yet? 


Due to the increase in blood volume and hormones you are producing more oil than normal which makes your skin look flushed and dewy. While some women love it, others don’t.


Some women also develop dark spots called melasma. 


Acne is another skin change that some women encounter. 


If you are having skin issues then make sure you are washing twice a day with a cleanser and lukewarm water. 


If your skin problems persist you can go see a dermatologist to help fight your pregnancy skin changes. 


Pregnancy Brain

Pregnancy brain is still present and will be with you until the end of your pregnancy. Let’s be honest, sometimes I still feel like I have pregnancy brain. 


To help with this, be sure you are writing things do and always have your to-do list. 

How Many Months Is 16 Weeks Pregnant?

You are officially 4 months pregnant!


What to Do at 16 Weeks Pregnant?



Strength training, yoga, and Pilates are all great ways to keep your back and the rest of your body in shape but enlist the services of a qualified and experienced instructor to learn how to modify traditional movements for your pregnant body.


Before beginning a pregnancy exercise program, talk to your health care provider and complete the Physical Activity Readiness Medical Examination for Pregnancy.


Overall, remember to keep your heart rate below 140 beats per minute, avoid laying on your back or stomach and exercise only to the point of fatigue, not exhaustion.


Be careful, but don’t avoid exercise.


Pregnancy exercise could include walking, cycling, strength training, yoga, stretching – there are lots of healthy choices.


Self Care

It’s important to take care of you during pregnancy. So, take an hour and go get your hair done or paint your toenails or go get them painted. 


If this isn’t up your alley grab a good book and go soak in the tub. Do something that allows you to relax and have some downtime. 


Go Shopping

Now that your body is changing, even more, take a day to go shopping. Buy some cute maternity clothes as well as some comfy ones. Nothing makes you feel better than clothes that are cute and comfortable. 


Childbirth Classes

It’s about that time to start looking into childbirth classes. Usually, these are offered at the local hospital. If you are having trouble locating them, then talk with your doctor as to where to find childbirth classes. 


Childbirth classes will help you prepare for your big day!


What 16 weeks pregnant symptoms are you seeing this week? Share with us in the comments!


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Our pregnancy calendar is researched & written by our Pregnancy Editor, Dara Duff-Bergeron. Although she rocks, she is not a health care professional. It’s just for entertainment purposes and any recommendations or information provided should not be used as a substitute for the real deal – a trained medical professional.

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