Let’s be real—Pilates looks graceful and effortless. But that doesn’t mean it’s easy to do right.
Even longtime practitioners can slip into habits that limit progress, reduce results, or (worst case) lead to discomfort. The good news? A few small tweaks can completely transform your practice.
Here are 6 common mistakes I see all the time—and what to do instead.
1. Forgetting to Breathe
Holding your breath = holding tension. Pilates is all about flow and control, and breath is your secret weapon.
Fix it ⬇️
Match breath to movement. Try inhaling to prepare and exhaling during exertion. And when in doubt—just keep breathing.
2. Moving Too Fast
Spoiler: faster ≠ better. Momentum can make exercises feel easier, but that means your muscles (especially the small, stabilizing ones) aren’t doing their job. You can tell you’re moving too fast if the ropes go slack.
Slow it down ⬇️
Give yourself time to feel the movement and find the control. That’s where the magic happens.
3. Shrugging Shoulders During Upper Body Work
It’s super common, whether you’re working the front of your shoulders and arms, or the back. But this can create tension in the neck and take the work away from the intended muscles.
Reset ⬇️
Slide your shoulder blades down and back before you start moving. Imagine gently tucking them into your back pockets.
4. Ignoring the Lower Body in Arm or Core Work
Staying connected to your pelvis and lower body adds stability and makes every exercise more effective.
Next time ⬇️
Press through the feet if you’re standing, or anchor down into your sit bones if you’re sitting. In opposition, lengthen your spine up and out of the hips for an instant full body reach. If you’re in an abdominal curl and extending one or two legs out, really reach through the thigh bone and experience a deeper core connection!
5. Letting the Reformer Do the Work
Those springs? They’re assistance and resistance—but only if you’re in control.
Be mindful ⬇️
Resist the pull of the carriage. Stay active in both directions (not just when pulling or pushing the carriage out of the stoppers), especially during return phases. This will help you work both concentrically and eccentrically. In a concentric contraction, the muscle shortens as it contracts, like when you’re bending your elbow to do a bicep curl. In an eccentric contraction, the muscle lengthens while contracting, like when slowly straightening the arm back out from the bicep curl.
6. Not Listening to Your Body
Pilates is about connection. That means tuning in—not pushing through pain or zoning out completely.
Instead ⬇️
Ask yourself, “Where am I feeling this?” If the answer isn’t where it should be, adjust. Your body is smart—listen to it.
Final Thoughts:
You don’t need to be perfect. Pilates is a practice, and we’re all here to grow. With a few thoughtful tweaks, you’ll get stronger, feel better, and move with way more ease.
If you’re ready to fine-tune your form and feel more confident in your workouts, explore our library of expert-led Reformer classes. Designed for every level, every mood—and you.
👉 Start your 7-day free trial now.
Also, check out my YouTube video about 5 Essential Reformer Moves you can work on to deepen your Pilates practice.
💫 Thanks for being here!
Gabrielle Saran
