8 Common Pilates Mistakes Beginners Make (& How To Avoid Them)
Pilates is a fantastic way to build strength, flexibility, and body awareness, but like any new exercise routine, beginners often encounter challenges. Understanding common Pilates mistakes can help you avoid frustration and accelerate progress in your practice. By focusing on proper technique and consistency, you can maximize the benefits of Pilates while reducing the risk of injury.
In this blog, we’ll explore 8 common Pilates mistakes beginners make and offer tips on how to avoid them.
Understanding the Challenges Beginners Face in Pilates
Pilates is unique in its emphasis on controlled movements, body alignment, and mindfulness. Beginners often struggle with integrating these principles into their practice, especially when learning how to activate the correct muscles and maintain proper form throughout exercises.
Additionally, many new practitioners are eager to see results quickly, which can sometimes lead to rushing through exercises or neglecting important foundational aspects of the method.
Recognizing and addressing these challenges can set you up for long-term success in Pilates.
Why Proper Technique Sets the Stage for Success
In Pilates, every movement is purposeful and designed to improve your core strength, stability, and overall body awareness. When beginners focus on proper technique from the start, they lay the foundation for better posture, muscle engagement, and injury prevention.
Without proper technique, there’s a greater risk of strain and ineffective workouts. Pilates is all about controlled movements, breathing, and focusing on precision. Mastering these elements early on is key to avoiding common mistakes and making progress in your practice.
8 Common Pilates Mistakes Beginners Make (& How to Avoid Them)
#1) Misusing Breathing Techniques During Exercises
Breathing is a central aspect of Pilates, yet many beginners either forget to breathe properly or fail to coordinate their breath with movement. One of the most common mistakes is holding the breath during challenging exercises or exhaling at the wrong time.
In Pilates, exhaling should typically occur during the effort phase of the movement, while inhaling happens during the return to the starting position. Misusing breathing techniques not only reduces the effectiveness of your workout but can also lead to unnecessary tension in your body.
To avoid this mistake, make breathing a priority and practice deep, diaphragmatic breathing.
#2) Skipping Core Engagement in Movements
The core is the powerhouse of Pilates. Many beginners forget to engage their abdominal muscles while performing movements, which can lead to poor posture, reduced stability, and potential strain on the lower back.
A common mistake is allowing the lower back to arch excessively, which can be avoided by maintaining constant core engagement throughout each exercise. Always focus on pulling your navel toward your spine to activate the deep core muscles, providing better support for your spine and helping you perform each movement with control and precision.
#3) Relying on Momentum Over Controlled Movement
Pilates emphasizes slow, controlled movements, but beginners often make the mistake of using momentum to complete exercises more quickly or easily. This habit can undermine the benefits of Pilates and increase the risk of injury.
Relying on momentum takes the focus away from muscle activation and proper form, which are essential for achieving the desired results. Instead, slow down your movements and ensure you’re consciously controlling each exercise from start to finish, engaging the appropriate muscles throughout the process.
#4) Straining the Neck and Shoulders Unnecessarily
Another common mistake is straining the neck and shoulders during Pilates exercises, especially when performing movements like the Pilates hundred or abdominal curls. Beginners often try to “force” themselves into the correct position, which can lead to tension and discomfort in these areas.
To avoid this, always focus on keeping the neck in alignment with the spine, and avoid using the arms or hands to pull the head or neck forward. Engage the muscles in the torso rather than relying on the neck and shoulders to do the work.
If discomfort arises, modify the exercise or use props like a towel or pillow for added support.
#5) Practicing Without Following Instructional Cues
When starting Pilates, it’s essential to follow the cues and instructions provided by your instructor. Beginners often make the mistake of either skipping over or ignoring important cues, such as adjustments to alignment, breathing instructions, or modifications for specific exercises.
Ignoring these cues can result in improper form, which can lead to injury or inefficiency in your workout. Always listen carefully to your instructor’s guidance and ensure you understand the correct form and technique for each exercise before proceeding.
#6) Ignoring Modifications Designed for Beginners
Pilates exercises can sometimes be challenging, especially for beginners. Many new practitioners push themselves too hard and attempt advanced exercises before mastering the foundational movements.
This can lead to injury or frustration when exercises aren’t performed correctly. Instead of skipping modifications, use them to build strength and flexibility gradually. Modifications are designed to help you progress safely and effectively, allowing you to build confidence and technique as you advance in your practice.
#7) Neglecting Consistent Practice Habits
Consistency is key in any exercise routine, and Pilates is no exception. Beginners often make the mistake of practicing Pilates sporadically, hoping to see results without a regular commitment.
Inconsistent practice can lead to slower progress and may prevent you from mastering the key movements and techniques. To avoid this, aim to practice Pilates regularly, even if it’s just a short session a few times per week.
Over time, this will lead to improved strength, flexibility, and control in your movements.
#8) Comparing Progress to Advanced Students
It’s natural to want to see progress quickly, but beginners often make the mistake of comparing themselves to advanced Pilates students. This can lead to feelings of frustration and self-doubt.
Pilates is a journey, and everyone progresses at their own pace.
Rather than comparing yourself to others, focus on your own improvement and celebrate small victories along the way. Trust that with consistent practice, you will gradually build strength and flexibility, and over time, you’ll see the progress you’re hoping for.
Simple Steps to Improve Your Pilates Practice
To avoid common Pilates mistakes and improve your practice, focus on building a solid foundation with these simple steps.
Focus on Breathing: Make sure you’re coordinating your breath with movement. Practice deep, diaphragmatic breathing to engage the core effectively.
Engage Your Core: Pay attention to activating your core muscles during every exercise to ensure proper stability and reduce strain on other parts of the body.
Move Slowly and Control the Movement: Slow down your exercises to avoid using momentum. Focus on maintaining control throughout each movement.
Follow Instructional Cues: Listen carefully to your instructor’s guidance to ensure you’re performing exercises correctly and safely.
Focusing on Breathing and Core Control
Breathing and core control are the two main pillars of Pilates. Mastering both will significantly improve your practice and help you avoid common mistakes. Focus on breathing deeply and activating your core muscles during each exercise to maintain control and stability throughout your movements.
Following a Routine Designed for Beginners
Starting with a beginner-friendly Pilates routine ensures you are learning the proper techniques and building strength safely. Incorporate basic exercises that help improve your form, stability, and flexibility before progressing to more challenging movements.
Following a structured routine will help you avoid jumping ahead too quickly and will lead to a more balanced practice.
Start Your Pilates Journey with The Pilates Circuit
Mastering proper technique from the start will help you build strength, prevent injuries, and get the most out of your Pilates practice. At The Pilates Circuit, we specialize in tailored instruction to help you avoid common mistakes and progress with confidence.
Whether you’re looking for Private Pilates in NY or expert-led sessions at our Chelsea Private Pilates Studio or NOMAD Pilates Studio, our personalized approach ensures you move with precision and control.
Get started today with an intro session and experience the difference of one-on-one instruction designed just for you.
FAQs
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Many beginners unknowingly develop habits that limit their progress. The most common mistakes include:
Holding the breath instead of coordinating it with movement. Breath control is essential in Pilates for core engagement and overall effectiveness.
Not engaging the core properly, leading to strain in the lower back and reduced stability.
Relying on momentum rather than focusing on slow, controlled movements that build strength and precision.
Ignoring modifications and pushing too hard too soon, which can lead to injury.
Neglecting consistency, assuming occasional sessions will deliver results. A regular practice of 2-3 times per week is ideal.
Avoiding these mistakes will help you see progress faster, prevent injuries, and develop a stronger, more effective practice.
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Improving your Pilates form starts with focusing on the fundamentals:
Work with an instructor. Private training provides immediate feedback and corrections tailored to your body.
Prioritize breathing and core activation. Every movement should initiate from the core, and your breath should support each exercise.
Move with control. Slow, intentional movements are key—momentum should never do the work for you.
Check your posture. Keep the shoulders relaxed, spine aligned, and avoid unnecessary tension in the neck.
Listen to your body. If an exercise feels off, adjust it or ask for a modification rather than pushing through improper form.
With mindful practice, you’ll build strength, stability, and confidence while preventing bad habits from forming.
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Yes, private Pilates training is highly beneficial for beginners as it allows for personalized instruction and guidance tailored to individual needs.
A private instructor can introduce beginners to the fundamentals of Pilates, including proper alignment, breathing techniques, and foundational exercises. Private sessions offer a safe and effective way for beginners to learn Pilates principles and develop a strong foundation before progressing to more advanced techniques.
For this reason, most studios recommend starting with privates before progressing to groups.
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Hiring a private Pilates instructor offers personalized attention, tailored workouts, and focused guidance. This leads to faster progress and reduced risk of injury. Working with a private instructor also allows you to address specific goals and receive immediate feedback.
When you take group classes, you get the benefit of movement but often not the progression and programming of working with a private instructor. By focusing on form and weekly progressions, you’ll achieve your goals and see a difference a lot faster with a private trainer.
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For maximum results, aim for 2-3 sessions per week. Consistency is key to improving strength, flexibility, and overall fitness. However, always listen to your body and allow for adequate rest and recovery between sessions.
You’ll see less is more when working out. 2-3 Strategic sessions each week will get you a lot further than random Group Classes every day. We also encourage a focus on rest and recovery between sessions - deep sleep, healthy food, and rest.
Meet Tamara – Your Pilates Expert
Hi! I’m Tamara, a Certified Pilates Instructor and founder of The Pilates Circuit in NYC. With 9+ years of experience, I specialize in results-driven, athletic Pilates to improve posture, core strength, and overall wellness. Whether you're recovering from diastasis recti or leveling up your fitness, I’m here to guide you every step of the way!
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