How To Avoid These 6 Mistakes In Pilates Class
When it comes to Pilates there are some common mistakes that both seasoned pros and newcomers are prone to making. These mistakes are not always obvious and can be easy to ignore. But, little as they might be, they can still stop you from getting the full benefits of Pilates. This means that figuring out where you’re going wrong in class – as well as learning how to correct yourself – is so important.
The CP team are experts at spotting and correcting issues with form and execution. Here they talk us through how to avoid these 6 mistakes in Pilates class.
Use this list as a guide and you’ll be sure to get more from your next session.
1. Over-Recruiting Your Muscles
Everything from clenching your bum, “zipping up” your pelvic floor and sucking in your stomach are frequently made mistakes.
Over-tensing your muscles might make you feel like you’re working hard. However, doing so will actually only restrict your movement and interfere with the natural functions of your body. Plus, to keep them healthy, muscles need to contract and relax.
There is no need to engage your muscles to this extent to get the benefit of the Pilates exercises. Provided you have good alignment, and the support of an experienced instructor, the right muscles should activate as you move.
2. Restricting Your Breath
Breathing well is essential for Pilates. This is because healthy breathing habits facilitate movement, so a free-flowing (rather than restricted) breath is vital.
However, if you’re over-recruiting your abs and holding in your stomach your breathing will suffer. To prevent this from happening, focus on breathing fully into your ribs and sides throughout your Pilates class.
3. Performing Exercises Too Quickly
Rushing through movements is an easy mistake to make, but doing so will mean you’ll be missing out on the mindful benefits of Pilates.
Slowing the movement down will also generally make exercises more challenging. In the Pilates roll up, for example, slowing your movement down will prevent you from relying on momentum and instead force you to engage the right muscles.
4. Not Focusing On Your Movement
Without concentrating on your movement, Joseph Pilates warned, the benefits of the exercises can be lost.
Moving with intention is a vital part of Pilates and will help you engage the right muscles. So, whenever your mind wanders in class, bring it back to your body. More specifically, focus on what you’re experiencing internally and what is happening to your muscles and bones as you perform each Pilates exercise.
5. Not Balancing Your Movement
It’s easy to focus on the exercises that you enjoy more and rush through (or neglect) the ones you find more challenging. However, doing so will mean you build up strength in one area and not another creating imbalances in your body.
For example, Pilates abdominal exercises might feel natural (and fun) to perform. However, if you’re hunched over your desk all day, repeatedly working your abdominals will worsen your posture.
Instead, desk-bound types need to find a way of creating balance. Usually this means focusing on exercises that mobilise and strengthen your back to compensate for the hours spent sitting in a hunched position. Extension-type moves like the Pilates “Swan” or this simple spine extension move are good examples of these.
6. Forgetting The Basics
As you move through a class it’s easy to forget the fundamentals of Pilates, like focusing on your alignment.
Losing your “neutral pelvis”, for example, when you’re in the middle of a dynamic exercise is a common mistake. Without it, though, you won’t reap the benefits of Pilates for your posture or improve your efficiency of movement.
So, remember to bring attention to your spine throughout the class and to keep checking in with it, even as the tempo in class builds. Practising the simple pelvic tilt exercise outside of class can also help with reinforcing your neutral alignment.
Pilates mistakes happen to everyone. But it’s particularly easy to get things wrong in big group classes where you won’t get much individual attention.
For this reason, starting with 1-2-1 sessions can be helpful. You can contact us about 1:1's or simply book your initial session!
Key Takeaways
- Small Pilates mistakes can limit your results, even if they are not immediately obvious.
- Over-recruiting muscles can restrict movement, especially when clenching the glutes, gripping the pelvic floor or sucking in the stomach too much.
- Breath, control and concentration are essential, helping you move with better awareness and avoid relying on tension or momentum.
- Moving too quickly can reduce the benefits of Pilates, as slower movement often improves control and makes exercises more effective.
- Good Pilates should create balance in the body, not reinforce the postural or movement habits you already overuse.
Conclusion
Pilates is not just about completing the exercises — it is about how you perform them. Small habits such as holding your breath, rushing through movements, over-tensing your muscles or losing alignment can stop you from getting the full benefit of your class.
By slowing down, breathing well, focusing on your movement and returning to the basics, you can improve your technique and get much more from your Pilates practice. If you are new to Pilates, managing pain or unsure whether you are doing the exercises correctly, a 1:1 session can be a helpful way to build confidence and learn how to move well from the start.
Feeling inspired
If you want to experience the Complete difference and discover the benefits of one-to-one or small group Pilates, book a session at one of our London or Norfolk studios today. Not able to make it to one of our studios? We've got online options to suit you anywhere, anytime.
Our physiotherapist-led Pilates studio in Chelsea, our Angel Pilates studio, our Pilates studio in City, and our Norfolk Pilates studio in East Anglia, offer a highly tailored approach to your Pilates training. Whether your goal is to manage a health condition, rehabilitate from an injury or to improve your strength and fitness, Complete Pilates is the studio for you.
Education is key
These blogs are designed to give information to everyone, however, it is important to remember that everyone is different! If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
If you are not sure whether this is for you, simply get in touch. We are here to help!
FAQs
What are the most common Pilates mistakes?
Common Pilates mistakes include holding your breath, moving too quickly, over-tensing your muscles, losing alignment, and not concentrating and only focusing on exercises you find easy or enjoyable. Like with any type of exercise, these things can happen without the appropriate training and support. We also have natural tendencies which will lead us to certain mistakes. It is about recognising them and trying to find a way around them so that you can begin to move in a freer and more integrated way.
Should I squeeze my glutes and pull in my stomach during Pilates?
No. While your muscles need to work during Pilates, over-clenching your glutes or sucking in your stomach can restrict movement and interfere with breathing. The aim is controlled activation, not constant gripping. Imagine you are lifting a bag of shopping. If you are lifting it with straight arms, really far away, things will work harder. However, if you are lifting it close to your body things won't need to work as much. The aim of Pilates is to give as much energy and effort as needed to achieve the task at hand. Line up your bones and your muscles will work as they are designed to do.
Why is breathing important in Pilates?
Breathing helps facilitate movement, reduce unnecessary tension and support better control. Restricted breathing can make exercises feel harder and may lead to over-bracing through the abdominals, ribs, neck or shoulders. It is a great link to access your mind-body connection and can help you focus during movements.
Is it better to do Pilates slowly?
Mostly, yes. Pilates is about stability so moving slower can make Pilates more challenging because it reduces momentum and requires more control. It also helps you focus on alignment, muscle activation and movement quality. In Pilates you cannot increase your power in the same way you can in the gym. This is because to truly do this, you need to work on strength and speed. The strength component needs to be heavy lifting eg) you can only do 4-6 repetitions. This is not something we focus on during Pilates classes and therefore we do not focus on increasing power.
How can I improve my Pilates technique?
You can improve your technique by slowing down, focusing on your breath, checking your alignment and listening to instructor cues. If you are unsure whether you are performing exercises correctly, 1:1 Pilates sessions can provide more individual feedback and correction.
Published 27 Apr 2020 · Updated 7 Jul 2026