Common Pilates Mistakes — and How to Fix Them

Pilates is all about precision, control, and mindful movement — but many people unknowingly fall into habits that reduce the effectiveness of the exercises. The good news? Most Pilates mistakes are easy to fix once you understand what to look for.

Whether you’re a beginner or someone who’s been practicing for a while, these are the most common Pilates mistakes — and how to correct them so every session feels smoother, stronger, and more intentional.

1. Holding Your Breath

The mistake:
Many people tense up or hold their breath when they focus too hard on an exercise.

Why it matters:
Breath is essential in Pilates. It supports core activation, reduces tension, and helps create fluid movement.

How to fix it:

Inhale to prepare
Exhale during the effort
Keep your breath smooth and continuous
Your breath should guide your movement — not disappear during it.

2. Leading From the Wrong Muscles

The mistake:
Using the hips, neck, or shoulders instead of the core.

Why it matters:
Pilates is designed to build deep core stability. When other muscles take over, your alignment suffers.

How to fix it:

Think of lifting or moving from your center
Keep your ribs soft and your pelvis neutral
Slow down the movement so you can maintain control

Your core should support the movement, not fight against it.

3. Rushing Through the Exercises

The mistake:
Moving too quickly to “finish the set.”

Why it matters:
Pilates is about quality — not quantity. Rushing removes control and usually leads to poor form.

How to fix it:

Slow your pace
Focus on alignment before increasing intensity
Move as if you’re working against gentle resistance

The slower you go, the more you’ll feel the right muscles working.

4. Letting Your Shoulders Creep Up

The mistake:
Shrugging the shoulders during core or arm work.

Why it matters:
It creates unnecessary tension and reduces engagement in the right areas, like your lats and core.

How to fix it:

Keep shoulders relaxed and away from your ears
Draw shoulder blades gently down your back
Think “long neck” throughout the movement

A small adjustment can completely change how supported you feel.

5. Arching or Tucking Too Much

The mistake:
Overarching the back or excessively tucking the pelvis.

Why it matters:
Both positions put strain on the spine and disconnect you from your deep core.

How to fix it:

Aim for a neutral spine
Engage the lower abs without gripping
Imagine lengthening your spine in both directions

Neutral doesn’t mean perfectly flat — it means naturally supported.

6. Ignoring Proper Alignment

The mistake:
Feet turned out, hips uneven, or ribs flaring.

Why it matters:
Tiny alignment issues can lead to muscle imbalance and limit your results.

How to fix it:

Ask your instructor to check your setup
Look for symmetry in your body
Use props (ball, block, band) to improve stability

Good alignment means safer and more efficient movement.

7. Pushing Through Pain

The mistake:
Thinking “no pain, no gain” applies to Pilates.

Why it matters:
Pilates should feel challenging but never painful. Pain is your body’s signal that something’s off.

How to fix it:

Modify the exercise
Reduce the range
Use lighter springs or props
Communicate with your instructor

Working smart is always better than pushing harder.

8. Not Asking for Cues or Clarification

The mistake:
Trying to follow along quietly even when unsure.

Why it matters:
Pilates is highly technique-focused. A small cue can make a huge difference.

How to fix it:

Ask questions when you need guidance
Let your instructor know if something feels unclear
Stay open to hands-on or verbal corrections

Pilates is a practice — not a performance.

Build Better Movement Habits at The Collective Club Ubud

Our classes emphasize precision, alignment, and mindful control, helping you build strong movement foundations while avoiding common mistakes. With small class sizes and physiotherapy-informed instruction, you get personalized cues that support both safety and progress.

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