7 Pilates Mistakes Newbies Make and How to Avoid Them


Embarking on your Pilates journey can be both exciting and daunting, but fear not! We’ve compiled a list of 7 common mistakes beginners make in Pilates, along with tips on how to avoid them, ensuring a safe and effective practice.

Mistake #1: Arriving Unprepared
Before stepping into your first class, ensure you’re equipped with the right gear. Sticky socks are a must for Reformer sessions, while comfy, non-baggy attire is ideal for both Mat and Reformer classes. Avoid zippers and pockets that could interfere with movements.

Mistake #2: Rushing Through Exercises
Pilates is all about control and precision, so resist the urge to speed through movements. Embrace a slower pace, focusing on engaging stabilizing muscles for optimal results.

Mistake #3: Neglecting Breath Awareness
Conscious breathing is integral to Pilates. Practice lateral ribcage expansion during inhalation and contraction during exhalation to maximize the benefits of each movement.

Mistake #4: Incorrect Head Positioning
Maintain a slight forward and upward gaze to avoid straining the neck during core work on the Mat. Gradually build neck strength over time to execute movements comfortably.

Mistake #5: Shoulder Tension
Combat shoulder tension by visualizing shoulder blades gliding down the back, promoting a lengthened neck and open torso.

Mistake #6: Confusing Strength with Stability
While abdominal strength is valuable, prioritize stability and proper alignment to prevent strain on the spine. Focus on engaging deep core muscles for stability and strength.

Mistake #7: Over-Tucking the Pelvis
Ensure proper pelvic alignment by avoiding excessive tucking, which can strain the lower back. Utilize the B-Line Method to engage the core without compromising spinal integrity.

Remember, Pilates is a journey, so be patient with yourself and don’t hesitate to ask your instructor for guidance. By avoiding these common mistakes and embracing the principles of Pilates, you’ll reap the full benefits of this transformative practice.