Common Pilates Mistakes — and How to Fix Them

Pilates rewards focus, control, and clear intention. Yet even with the best effort, small habits can sneak in and reduce how effective each exercise feels. The upside? Once you recognize these patterns, you can correct them quickly and start moving with more confidence and control.

Whether you’re new to Pilates or refining your practice, these are the most common mistakes we see — along with practical ways to fix them so your sessions feel stronger and more efficient.

1. Forgetting to Breathe

What happens:
When movements feel challenging, many people tense up and stop breathing without realizing it.

Why it matters:
Breath supports core engagement and helps the body move smoothly under control.

How to improve:

Inhale to prepare your body
Exhale during the effort
Keep your breath steady and connected

Let your breath support the movement instead of disappearing under pressure.

2. Letting the Wrong Muscles Take Over

What happens:
The neck, hips, or shoulders start leading movements meant for the core.

Why it matters:
Pilates builds deep stability from the center. When other muscles dominate, alignment and control suffer.

How to improve:

Initiate movement from your center
Maintain a neutral pelvis and relaxed rib cage
Reduce speed to regain control

The core should guide the movement, not struggle to catch up.

3. Moving Too Fast

What happens:
Rushing through exercises to complete the set.

Why it matters:
Speed often replaces control, which leads to poor form and reduced effectiveness.

How to improve:

Slow down each phase of the movement
Set alignment before adding intensity
Move with intention, as if working against resistance

Slower movement usually delivers stronger results.

4. Tension in the Shoulders

What happens:
Shoulders lift toward the ears during arm or abdominal work.

Why it matters:
This tension limits engagement in the core and back while creating unnecessary strain.

How to improve:

Keep shoulders relaxed and heavy
Draw shoulder blades gently down
Maintain length through the neck

A relaxed upper body supports stronger, more efficient movement.

5. Overcorrecting the Spine

What happens:
Excessive arching or tucking of the pelvis.

Why it matters:
Both positions disrupt spinal support and reduce deep core engagement.

How to improve:

Find a neutral spine
Engage the lower abdominals without gripping
Focus on length rather than shape

Neutral means supported, not forced.

6. Overlooking Alignment Details

What happens:
Uneven hips, flared ribs, or misaligned feet.

Why it matters:
Small alignment issues can limit progress and create imbalances over time.

How to improve:

Ask for setup corrections
Check symmetry in your body
Use props to improve stability

Strong alignment leads to safer and more effective movement.

7. Training Through Pain

What happens:
Pushing through discomfort in the name of progress.

Why it matters:
Pilates should challenge the body without causing pain. Discomfort signals a need to adjust.

How to improve:

Modify the exercise
Reduce range of motion
Adjust resistance or use props
Communicate with your instructor

Smart adjustments build long-term strength.

8. Staying Silent When Unsure

What happens:
Following along despite confusion or uncertainty.

Why it matters:
Pilates relies on precise execution. A single cue can completely change the movement.

How to improve:

Ask questions when needed
Speak up if something feels unclear
Stay open to corrections

Progress comes from understanding, not guessing.

Improve Your Practice at The Collective Club Ubud

At The Collective Club, we focus on clarity, alignment, and controlled movement. Small class sizes allow instructors to offer personal guidance that helps you move better, avoid common mistakes, and build lasting strength.

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