When I was pregnant with my oldest, my daughter would start kicking anytime I turned on upbeat music (often driving home from work). I’d break into a big smile and shimmy along with her at the next red light. It’s no surprise that now, at almost five years of age, dance and music are two of her favorite things!

Of course, my daughter’s pronounced fetal movements mainly happened at the end of my second trimester and into my third trimester. For first-time pregnant moms, fetal movements generally can be felt around 16-22 weeks of pregnancy, during the second trimester.¹ According to the American Pregnancy Association, there is a broad range of when those first movements from baby can be felt, ranging from 13-25 weeks.²

The Quickening: Feeling Your Baby Move for the First Time

The first stirrings you’ll feel inside the womb are called “quickening.” Biologically, this alerts mom that there is indeed a baby growing inside! Healthcare providers recommend that pregnant women self-monitor their fetal movements, especially during the third trimester or around 28 weeks of gestation, and for the rest of the pregnancy.¹ In addition to being checked by your healthcare practitioner, moms can conduct a fetal movement count (FMC) or a “kick count” independently.

Northwestern Medicine Women’s Health recommends women “count to ten” or feel for ten baby movements within an hour, preferably at the same time each day.³ According to the American College of Obstetricians and Gynecologists, these can be kicks, flutters, swishes, or rolls.4 Any little movement counts. Count the Kicks (here) is a great app to use that helps you track these movements. If you do not feel ten movements within an hour, lie down on your left side, have a snack or fruit juice, and continue counting. If fewer than ten movements are experienced in a 2-hour window, contact your clinician and let them know. Or go to the hospital for an evaluation.

Every baby’s normal activity varies, so the ten movements could be less than an hour or a little more for your little one. This is why it’s essential to understand your baby’s normal movements and speak up if you notice a decrease. Fetal monitoring is important because it may help reduce stillbirth and improve maternal-child bonding during pregnancy.^5,6 It is even more vital to count your baby’s movements several times a day as you get closer to your baby’s due date.

*Note: Pregnant women are routinely asked about fetal movements at their doctor or midwife appointments because it is well-established that the perception of decreased fetal movements (DFM) is associated with stillbirth.⁷ Should you notice decreased fetal movements or feel that something is off, please contact your care provider and go in for further evaluation and monitoring.

How to Get Your Baby to Move During Pregnancy

Feeling your baby move inside you is one of the most special parts of pregnancy. If your little one seems quiet, or you just want to bond, there are gentle and safe ways to encourage those sweet kicks and wiggles. Here are a few ideas to help get your baby moving and make those moments of connection even more meaningful.

Play Music for Your Baby

Making noise or playing music is a great way to connect with—and elicit a response from—your baby in the womb. Singing, talking, or playing an instrument for your baby can prompt her to move about. A lively television show or conversation with your partner may also make her kick! At around 18 weeks, babies can start to hear sounds.⁸

Eat a Small Snack

One of the easiest ways to inspire your baby to dance and wiggle is to eat a bite of food. The rise in blood sugar encourages them to move. Try a banana, cookie, piece of cheese, or handful of berries.

Drink a Cold Juice

The sugars naturally occurring in one cup of orange juice will boost your baby’s movements (and energize you!). Plus, Vitamin C is an excellent antioxidant for your body! Don’t overdo the sugar in your diet, as too much sugar is problematic for gestational diabetes.

Try a Little Caffeine (If Approved)

Caffeine is a stimulant that increases your blood pressure and heart rate, so caffeine should be consumed minimally and carefully. The American College of Obstetricians and Gynecologists recommends that pregnant women consume no more than 200 mg of caffeine daily.

Move Your Body Gently

Jump up and down, perform a couple of jumping jacks, or jog in place for about 30 seconds, then rest. Repeat a few more times until you feel your heart rate increasing. Then, take a sip of water and walk slowly. Due to your large movements and increased pulse, you may feel your baby moving after jumping. Walking slowly afterward gently brings your heart rate back down.

Lie Down and Relax

Some expectant moms report that their baby becomes most active at night—right when they’re trying to fall asleep! If it’s daytime, try lying on your couch or bed for a nap. Sometimes changing position or rolling from right to left can stimulate your baby and cause them to shift position, too.

Try a Gentle Belly Tap

Feel free to gently press or nudge him back if you feel the baby’s elbow or foot pressing against your abdominal wall. You may want to add a few cooing noises or kind words, as hearing your voice and feeling your touch can rally your little one to poke you back!

Shine a Light on Your Belly

Do you wake up and stretch in the morning when the sun hits your face or your partner turns on the overhead light? Your little one may also be able to sense and respond to light versus dark during her second trimester. Try shining a flashlight on your tummy and see if your baby responds with a movement or a kick!

Every baby has a different personality and will grow at their own pace. The timing and frequency of movement can vary from pregnancy to pregnancy. Notice your baby’s unique rhythm and use that as your baseline. Talk to your clinician about any questions or concerns, and in the meantime, turn up your favorite song and have fun dancing with your little one while they’re still tucked safely inside your tummy.

Every baby moves differently, so don’t worry if your little one has quiet days. Trust your instincts and enjoy these sweet moments of connection.