Common Pilates Mistakes & How to Fix Them for Better Results

Whether you’re brand new to Pilates or have been practicing for years, certain mistakes even experienced participants – and sometimes instructors make! These subtle errors can hold you back from getting the most out of your workout. These mistakes can limit your progress and even increase the risk of injury. 

Hence, it is advisable to move with precision and stay mindful of your form. This will fine-tune your technique and help you feel more connected to your body. No matter if you’re a beginner or a pro – it is advisable to join Pilates studio. Working out under expert guidance can help you avoid such mistakes. 

Take time to focus on your form and safer practice – you’ll see better results!

Stay motivated and consistent — Join a Pilates Studio today!

6 Common Mistakes And How To Avoid Them!

Here are 6 common mistakes during Pilates and how you can avoid them – 

#1 Holding Your Breath

This is one of the common mistakes people make during Pilates. When you’re concentrating hard or pushing through a tough movement, it’s natural to tense up and hold your breathing. You may also do this unintentionally when you’re unsure of your form, thinking bracing yourself may add stability. 

But here’s the problem – holding your breath for too long reduces the oxygen flow to your muscles, making you fatigued faster and lowering the effectiveness of the exercise. It also creates unnecessary tension in your neck and shoulders. Thus making movements feel more stressful. Also, it can cause – 

• Faster muscle fatigue
• Reduced core engagement
• Dizziness or lightheadedness
• Increases neck and shoulder tension

If you’re doing the Hundred without breathing rhythmically, your neck might start to strain because your core isn’t getting enough oxygen, and it needs to engage properly. 

How To Avoid It?

Here’s how to avoid holding your breath while doing Pilates – 

• Inhale for 5 counts and exhale for 5 during the Hundred.
• If you catch holding your breath, stop briefly and reset.
• Exhale during exertion (the effort phase) and inhale during the release.
• Do simple Pilates movements with exaggerated breathing to build the habit.
• Use verbal reminders such as “Breathe In” during the exercise until it becomes a habit. 
• Inhale deeply through your nose, expanding your ribs, and exhale slowly through your mouth, engaging your abs. 

#2 Overarching Your Lower Back

Do you feel a dull ache in your lower back during Pilates? Well, that’s because you might be overarching your spine. This usually happens when you don’t fully engage your core, causing your lower back to take on more strain than it should. 

This is mostly common when you are doing planks, leg lifts, and bridging exercises. Many people do this without even realizing it. Another reason why this happens is habitual poor posture when sitting or standing. Overarching the lower back can cause – 

• Poor posture
• Weaker stability
• Increased risk of injury
• Reduced core activation
• Lower back pain or strain

During a Plank, if your lower back is sagging, you’re straining your back instead of working your abs and shoulders effectively. 

How To Avoid It?

Here’s how to avoid overarching lower back – 

• Incorporate back-strengthening exercises.
• Use a mirror to check your position, or ask your coach.
• Tuck your pelvis slightly to keep your lower back in a neutral position. 
• Add bridges and hip thrusts to prevent the lower back from compensating. 
• Reduce your range of motion by keeping movements smaller until you can maintain proper form.
• Try engaging your core intentionally. This means that before each movement, draw your navel toward your spine. 

#3 Using Momentum Instead Of Control

When you have momentum instead of control, you’re actually cheating your muscles out of a proper workout. Thus, it is considered another major mistake that people tend to commit. It is usually common in exercises such as – Roll-ups, Leg circles, and Teasers, where swinging makes the exercise feel easier. 

When you rush or use momentum, you bypass the slow-twitch muscle fibers that build strength and stability. It also makes the exercise way less effective. There are several reasons a person may do it, such as – overestimating your core strength, mimicking others who move too fast, etc. Rushing through Pilates can cause – 

• Less stability and balance
• Reduced muscle activation
• Weaker core strength over time
• Ineffective workouts with minimal results
• Greater risk of injury due to jerky movements

If you use momentum to roll up instead of engaging your core, you miss the spinal articulation that makes the exercise so effective. 

How To Avoid It?

Here’s how you can avoid using momentum – 

• Focus on precision and control instead of speed. 
• Use bands or light weights to discourage momentum.
• Don’t overextend just for the sake of bigger movements.
• Hold at the top or bottom of the movement to force muscle engagement.
• Do fewer, higher-quality reps with control rather than rushing through many.

#4 Avoiding Proper Alignment

If you’re not thinking about your posture while doing Pilates – you’re missing out on one of the key principles of the practice – alignment. Poor alignment, such as – uneven hips, hunched shoulders, or an imbalanced pelvis – makes the movement less effective and can even cause injury. 

It’s easy to slip into misalignment, especially when you’re tired or trying to keep up with a fast-paced class. It can cause several issues –

• Greater risk of injury
• Increased joint stress
• Poor stability and balance
• Reduced effectiveness of the movement 

During the Side-Lying Leg Series, if your hips aren’t stacked properly, you’ll end up straining your lower back rather than targeting your glutes and thighs. 

How To Avoid It?

Here’s how to avoid proper alignment – 

• Ask for feedback from the instructor. 
• Check your alignment frequently.
• Moving slower gives you time to focus on form.
• Practice stacking your hips, ribs, and shoulders.
• Notice if your hips, shoulders, or pelvis are uneven. 
• Stretch regularly to increase flexibility and improve alignment.

#5 Gripping The Hip Flexors

One of the frequent and overlooked mistakes in Pilates is overusing the hip flexors instead of properly engaging the core muscle. This mostly happens during exercises such as – Teasers, Leg Lifts, and Double Straight Leg Stretches, where the legs are elevated. 

When your core is weak or fatigued, your body naturally compensates by recruiting the hip flexors, which are not meant to handle the entire load. This can lead to tightness, discomfort, and even strain in the hip area. Over time, it can – 

• Reduced core activation
• Decrease the range of motion in the hips.
• Difficulty progressing to more advanced Pilates exercises

If you’re consistently feeling a burning sensation in your hips during core-focused exercises, it’s a clear sign that your hip flexors are taking over. 

How To Avoid It?

Here’s how to avoid hip flexors – 

• Slow down your rep and ensure your abs, not your hip flexors, do the work.
• Strengthen your transverse abdominis with moves like toe taps and release tension.
• Bend your knees slightly to reduce the load if straight-leg exercises strain your hip flexor. 
• Before starting a leg lift or teaser, draw your navel toward your spine to engage your core fully.
• Reduce the range of motion until you can perform the exercise with proper core engagement.

#6 Skipping Modifications

Pilates is meant to be adaptable. But many skip modifications, assuming they’re only for beginners. This is also considered one of the biggest mistakes, as modification does not only make exercises easier – it also helps build strength, improve form, and prevent injury. 

The major reason people commit this mistake is – lack of awareness. Most people push themselves to advanced movements to challenge themselves. This can compromise alignment and lead to overuse injuries. It may also cause – 

• Risk of injury in the joints
• Poor form and reduced effectiveness
• Slower progress due to overcompensation

Modifications allow us to build the strength and stability required to perform advanced Pilates exercises safely. It is safe to ask for suggestions from an instructor at the best Pilates studio in Reno, NV, instead of trying on your own. 

How To Avoid It?

Here’s how to incorporate modifications in your Pilates exercise – 

• Modify the movement if you feel even a slight discomfort
• Use bands, blocks, and cushions to help with stability
• Perfect your technique with modifications before moving to advanced versions.

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Takeaway

Though Pilates is a powerful practice for building strength and improving flexibility, it needs to be done correctly. Stay aware of the common mistakes, clear your intentions, and focus on proper form and controlled breathing. All these help you reduce the risk of injury and lead to gradual progress. 

Whether you have joined classes for Pilates or are practicing at home – being consistent and attentive can help you achieve better results. 

Read More About:

1. Pilates On The Mat Or Reformer: What’s The Better Choice?
2. Why Pilates Is Becoming Popular Among Men For Strength Training ?
3. How Long Before You See Progress From Pilates?
4. Is A Daily 20-Minute Pilates Session Sufficient?

Are You Ready To Start Your Pilates Journey? Contact Sport West Athletic Club!

At Sports West Athletic Club, we offer personalized Pilates programs to ensure good posture and balance. Whether you’re a beginner or experienced, our equipment-based session will help you feel stronger and more aligned. Strengthen your core and improve flexibility with expert-led Pilates classes in Reno, NV. Join us today!