27/11/2025
Excellent information from Claire 👇🏻
Read my latest Blog post!
10 Common Pilates Mistakes and How to Fix Them
If you’ve ever walked out of a Pilates class wondering why a movement felt harder than it should—or why you weren’t feeling it in the “right” places—you’re not alone. Pilates is a beautifully precise practice, and even the smallest details can make a big difference in how your body responds.
As an instructor, I often see the same habits show up again and again, especially among beginners or those transitioning from other forms of exercise. The good news? Most issues come down to simple, easy-to-fix tweaks.
In this post, I’m breaking down 10 of the most common Pilates mistakes and giving you clear, practical ways to adjust so you can get more out of every session—whether you’re on the mat, the reformer, or practicing at home.
1. Holding Your Breath
The mistake: Many people unconsciously brace or hold their breath during difficult movements.
Why it matters: Breath supports core engagement, reduces tension, and improves flow.
How to fix it:
• Inhale to prepare.
• Exhale on the effort or lift.
• Think of breathing wide into your ribs, not up into your shoulders.
2. Overworking the Neck
The mistake: Straining the neck during abdominal exercises.
Why it matters: Neck tension steals the work from the core.
How to fix it:
• Practice nodding your chin and sliding the skull up the mat to prepare
• Keep the gaze slightly above your knees.
• Imagine holding a light peach between your chin and chest — no squashing.
• If strain persists, keep your head down and focus on rib-to-hip engagement.
3. “Gripping” the Hip Flexors
The mistake: Letting the front of the hips take over in leg lifts or teasers.
Why it matters: It reduces core activation and can cause discomfort.
How to fix it:
• Bend the knees until you can stabilize with your abdominals.
• Tilt the pelvis slightly toward a neutral spine.
• Place hands under the hips temporarily to feel correct alignment.
4. Using Momentum Instead of Control
The mistake: Swinging through movements rather than controlling them.
Why it matters: Joseph Pilates called his method Contrology - “Concentrate on the correct movement each time you exercise, lest you do them improperly and thus lose all vital benefits.” Pilates is about precision, not speed.
How to fix it:
• Slow down — especially on the lowering phase.
• Imagine moving through thick air.
• Focus on initiating all movement from the core.
5. Letting the Ribs Pop or Flare
The mistake: The front ribs jut out, especially during overhead or core work.
Why it matters: It breaks your alignment and disengages the core.
How to fix it:
• Think of knitting your ribs together.
• Keep a soft connection between ribs and pelvis.
• Use a smaller range of motion until stability improves.
6. Collapsing the Wrists
The mistake: Dropping weight into the wrists during planks, push-ups, or quadruped.
Why it matters: This can cause wrist pain and reduce upper-body strength.
How to fix it:
• Spread fingers wide and press evenly through the whole hand.
• Stack shoulders directly over wrists.
• Use fists, forearms, or wedges for support if needed.
7. Forgetting About the Feet
The mistake: Letting feet hang limp or lose alignment in leg work.
Why it matters: Your feet influence knee, hip, and core stability.
How to fix it:
• Point or flex with intention.
• Keep inner thighs active.
• Press evenly through both feet in standing or reformer work.
8. Ignoring Spinal Articulation
The mistake: Moving the spine as one stiff piece.
Why it matters: Pilates trains segmental control, improving mobility and back health. Where movement is distributed through the spine so is load. It’s not always the stiff parts of the back that have a problem but the joints next to them overworking.
How to fix it:
• Visualize peeling one vertebra at a time off the mat.
• Slow down roll-ups, bridges, and spinal rotations.
• Think of length before movement.
9. Overcorrecting to “Perfect Posture”
The mistake: Holding overly rigid posture or tucking the pelvis too much.
Why it matters: Over-tension blocks proper muscle activation.
How to fix it:
• Aim for neutral, not “perfect.”
• Release unnecessary tension in shoulders and glutes.
• Keep the spine long and natural, not forced.
10. Not Modifying When You Need To
The mistake: Pushing through exercises that feel too advanced.
Why it matters: Pilates is meant to build gradually — forcing it increases strain.
How to fix it:
• Take the modification your instructor offers.
• Reduce range of motion, reps, or props.
• Remember: better form = better results.
Pilates is about progress, not perfection. Every time you show up, you’re learning more about your body, your alignment, and your own strength. By staying mindful of these common mistakes, you’ll build better habits, move with more intention, and start to feel the deeper benefits that make Pilates so transformative.
Remember: the goal isn’t to force movement, but to embody it. Take your time, focus on quality over quantity, and don’t hesitate to modify or regress when you need to. Your body will respond with greater strength, mobility, and ease.
If you’re ready to deepen your practice even further you can try our classes with the Introductory class pass – 3 classes for £29. And stay tuned—we’re sharing more tips, routines, and insights to help you feel stronger and more connected both on and off the mat.
https://clairespilatesstudio.co.uk/10-common-pilates-mistakes-and-how-to-fix-them/
