Week 29 of Pregnancy: Your Baby Is the Size of a Butternut Squash

TL;DR

• Your baby is about 38.6 cm long — roughly the size of a butternut squash
• Your baby is growing stronger muscles and may be kicking with more force
• Heartburn, leg cramps, and trouble sleeping are common this week
• Begin thinking about your birth plan and who you want present during delivery

Your Baby This Week

At 29 weeks, your baby is getting stronger every day — and you're probably feeling the proof. Those little kicks and punches are packing more power now, thanks to muscles that are developing rapidly. Your baby is practicing all kinds of movements: stretching, grasping, hiccupping, and even somersaulting (while there's still room).

Your baby weighs about 2.5 pounds now and is continuing to put on fat beneath their skin. This fat layer is crucial — it helps regulate body temperature and gives your baby that plump, rounded look. The wrinkly skin of earlier weeks is smoothing out as these fat stores build up.

The brain continues its incredible growth spurt. Your baby can now regulate their own body temperature to some degree, and their bone marrow has fully taken over red blood cell production — a job that was previously handled by the spleen and liver. Their adrenal glands are also producing a hormone that will eventually stimulate milk production in your body after birth. Your baby is already helping to prepare for their own feeding.

Sensory development is advancing too. Your baby can hear your voice clearly now, and studies suggest that newborns can recognize their parent's voice from what they heard in the womb. Talking, singing, or reading to your belly isn't silly — it's building a bond.

Your Body This Week

If heartburn has become your constant companion, you're not alone. Your growing uterus is pushing your stomach upward, which allows stomach acid to creep into your esophagus more easily. Eating smaller, more frequent meals, avoiding spicy or acidic foods, and not lying down right after eating can all help. Talk to your provider about pregnancy-safe antacids if it's really bothering you.

Leg cramps — especially at night — are another unwelcome visitor around week 29. These sudden, painful cramps in your calves can jolt you awake from what was already restless sleep. Staying hydrated, stretching your calves before bed, and making sure you're getting enough magnesium and potassium can help prevent them.

Speaking of sleep: it's getting harder. Between the leg cramps, heartburn, frequent bathroom trips, and the challenge of finding a comfortable position with a butternut squash-sized baby inside you, a full night's rest feels like a distant memory. A pregnancy pillow (or a fortress of regular pillows) can make a real difference. Side sleeping — particularly on your left side — is recommended for optimal blood flow.

You might also be noticing some swelling in your feet and ankles, especially by the end of the day. Mild swelling is normal — your body is retaining more fluid and your blood volume has increased significantly. Elevate your feet when you can, stay hydrated, and avoid standing for long periods. If swelling is sudden or severe, or if it's accompanied by headaches or vision changes, call your provider right away.

Common Questions at Week 29

Why do I keep getting leg cramps at night?

Leg cramps in the third trimester are extremely common, though the exact cause isn't fully understood. It may be related to the extra weight you're carrying, changes in circulation, or mineral imbalances. Stretching your calves before bed, staying well-hydrated, and eating potassium-rich foods like bananas can help. If a cramp strikes, straighten your leg and flex your foot toward you — it usually passes within a minute.

How do I start a birth plan?

Think of a birth plan as a set of preferences, not a rigid script. Start by considering: Do you want a medicated or unmedicated birth? Who do you want in the delivery room? What are your feelings about interventions like episiotomy or assisted delivery? Do you want immediate skin-to-skin contact? Write your preferences down and discuss them with your provider at your next appointment. They can help you understand what's realistic for your situation.

Is it normal to feel anxious about labor?

Absolutely. It's one of the most common feelings in the third trimester. You're getting closer to a major physical and emotional event, and it's natural to feel nervous. Talking to your provider, taking a childbirth education class, and connecting with other expecting parents can all help. Knowledge tends to reduce fear — the more you understand about what to expect, the more empowered you'll feel.

This Week's Tip

Begin thinking about your birth plan and who you want present during delivery. This doesn't need to be a formal document yet — just start having the conversations. Talk to your partner, your provider, and anyone else who might be in the room. Think about what matters most to you during labor and delivery: music, lighting, who cuts the cord, how you feel about pain management. These conversations now will help you feel more prepared and more in control when the big day arrives.

Sources

• American College of Obstetricians and Gynecologists (ACOG) — Third Trimester
• Mayo Clinic — Fetal Development: The Third Trimester

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