10 Common Pilates Mistakes (And How to Fix Them)
Pilates is a highly effective way to build strength, improve flexibility, and boost overall well-being. However, like any form of exercise, it’s easy to make mistakes—especially when you're new to the practice or working with complex movements. These errors can compromise your results and, in some cases, increase your risk of injury.
To help you make the most of your Pilates practice, we've compiled a list of 10 common Pilates mistakes and tips for fixing them. Whether you're in a group class or practicing at home, these tips will ensure you're getting the maximum benefit from each movement.
1. Arching Your Lower Back (During Core Exercises)
The Mistake: Many beginners tend to arch their lower back during exercises like the Hundred or Roll Up, which can strain the spine and reduce the effectiveness of the core engagement.
How to Fix It: Focus on keeping your spine in a neutral position. Instead of letting your lower back lift off the mat, try to draw your belly button towards your spine, engaging your core deeply. Imagine pressing your lower back gently into the mat. Keep your ribs down and avoid puffing out your chest.
Tip: Engage your pelvic floor muscles and lower abdominals before you start each movement. This will help prevent the arching and promote a stronger core.
2. Not Engaging the Core Properly
The Mistake: One of the most common Pilates mistakes is failing to engage the core muscles properly. Pilates is all about core strength, so if your core isn’t activated, you’re missing the point of the exercise.
How to Fix It: Before starting each movement, draw your belly button towards your spine. Visualize pulling your ribs down towards your hips, and activate your pelvic floor. The core should feel like it's gently supporting your spine, not excessively tightening or puffing out.
Tip: You can also practice core breathing—exhaling as you engage the core and inhale as you release—while holding each position to develop better muscle awareness.
3. Stiff Neck or Shoulders
The Mistake: Tensing the neck and shoulders is a common issue, particularly during exercises like Roll Up or Neck Pull. This mistake can cause unnecessary strain and discomfort, especially in the neck and upper back.
How to Fix It: Keep your head aligned with your spine. Imagine there's a string pulling your head up from the top of your head, elongating your neck. Focus on relaxing the shoulders down and away from your ears. If your neck feels strained, it’s a sign you might be overexerting.
Tip: Perform a quick neck stretch before and after your session. Gently tilt your head side to side to release tension.
4. Forgetting to Breathe
The Mistake: Breathing is crucial in Pilates. Many practitioners hold their breath (or forget to breathe rhythmically), especially when engaging their core during more challenging moves. This disrupts the flow and can lead to fatigue or discomfort.
How to Fix It: Always breathe through your ribs, not just your chest. Inhale to prepare for the movement and exhale as you perform it. Make sure the breath flows smoothly with each movement.
Tip: Use the Pilates breath pattern—inhale for two counts, then exhale for four counts, to synchronize your breath with your movements.
5. Overextending or Overarching the Limbs
The Mistake: Overextending the legs or arms in exercises like Leg Circles or Plank can cause strain, particularly in the shoulders, hips, and lower back.
How to Fix It: Make sure your limbs are in line with your body and avoid excessive range of motion. Engage the muscles of the legs or arms as you extend, keeping them controlled, and focus on maintaining proper form rather than pushing yourself too far.
Tip: It’s better to have a smaller, more controlled range of motion than to overstretch and lose form.
6. Rounding the Spine Too Much
The Mistake: Many people over-round their spine during exercises like the Roll Up or Saw, which can strain the back and lead to incorrect muscle activation.
How to Fix It: Instead of rounding your spine too much, focus on articulating each vertebrae one by one. Imagine your spine as a string of beads, and gently roll up one bead at a time. This method ensures you're not over-stretching and helps you activate the core.
Tip: Use a Pelvic Curl (or Bridge) to warm up the spine and teach it proper articulation before advancing to more challenging movements.
7. Not Keeping Hips Level in Side-Lying Exercises
The Mistake: When performing side-lying exercises like Side Leg Lifts, beginners often allow their top hip to roll backward, which compromises the alignment and can put strain on the lower back.
How to Fix It: Keep your hips stacked one on top of the other by imagining your pelvis is in a "box" shape. Engage the muscles around your hips, including your obliques and glutes, to stabilize the pelvis while you lift your leg.
Tip: A small cushion under your top hip can help keep your pelvis aligned in the right position.
8. Poor Alignment in Plank or Push-Up Positions
The Mistake: In exercises like Plank or Push-Ups, many people allow their lower back to sag or their upper back to arch excessively, which can strain the spine and reduce the effectiveness of the movement.
How to Fix It: Keep a straight line from your head to your heels. Think about lifting your lower abs towards your spine and keeping your hips aligned with your shoulders. Avoid letting your hips drop or sticking your bottom too high in the air.
Tip: You can perform modified planks on your knees or forearms if you’re working up to a full plank.
9. Using Momentum Instead of Muscular Control
The Mistake: Some Pilates exercises require slow, controlled movements, but beginners often use momentum to power through, which reduces the effectiveness of the movement and can lead to injury.
How to Fix It: Slow down and focus on engaging the correct muscles for each movement. Aim for smooth, deliberate transitions between movements and concentrate on control, not speed.
Tip: Count slowly (e.g., 3 counts for the movement and 3 counts to return to starting position) to help slow down your pace.
10. Misalignment During the Spine Stretch Forward
The Mistake: In the Spine Stretch Forward, many people tend to collapse their lower back or slouch forward, instead of keeping the spine elongated while folding forward from the hips.
How to Fix It: Sit tall, lengthening through the spine, and engage your abdominals to support your back. As you reach forward, lead with your chest, not your head. Keep a slight bend in your knees if you need to maintain proper alignment.
Tip: Visualize stacking each vertebrae on top of the other as you reach forward, rather than rounding from the middle of your back.
Conclusion
Pilates is a low-impact, yet highly effective form of exercise when done with proper technique. By avoiding these common mistakes and focusing on form, breathing, and controlled movement, you can get the most out of your Pilates practice and achieve better results. Remember, Pilates is all about quality over quantity—take your time, focus on your body’s alignment, and enjoy the process!
“Contrology is the complete coordination of body, mind, and spirit.”
