Top 5 Mistakes Beginners Make in Pilates (and How to Fix Them!)

Starting Pilates is an exciting journey! Whether you’re trying Reformer Pilates at Revity or practicing mat Pilates at home, this low-impact yet highly effective workout can transform your strength, posture, and flexibility.

But, like any new workout, there’s a learning curve. Beginners often make common mistakes that can slow progress or even lead to discomfort. Don’t worry—these are easy to fix!

Below are the top 5 mistakes beginners make in Pilates and how to correct them so you can get the most out of every class.

1. Holding Your Breath Instead of Using It to Your Advantage

The Mistake:

Many beginners focus so much on the movements that they forget to breathe properly. Holding your breath creates tension and reduces the effectiveness of each exercise.

The Fix:

Pilates is all about breath control! Inhale through your nose to prepare, and exhale deeply as you engage your core and move. Your instructor will guide your breathing, so follow their cues—this will help you move with control and maximize strength.

2. Ignoring Core Engagement (It’s Not Just About Abs!)

The Mistake:

Thinking Pilates is only about moving your arms or legs and forgetting that all movement originates from your core. Without proper engagement, you might strain your back or use the wrong muscles.

The Fix:

Always focus on your core connection! Before any movement, gently draw your belly button toward your spine to engage your deep core muscles. This provides stability, protects your lower back, and makes every move more effective.

3. Rushing Through the Movements Instead of Controlling Them

The Mistake:

Moving too fast or using momentum rather than controlled, intentional movements. Pilates is about precision, and rushing can reduce effectiveness and increase strain.

The Fix:

Slow down! Each Pilates movement should be deliberate and controlled. Moving too quickly reduces muscle engagement. Instead, focus on smooth, steady movements and using your breath to guide the pace.

4. Over-Tensing Your Neck and Shoulders

The Mistake:

Many beginners tense their neck and shoulders, especially during core exercises, which leads to discomfort and fatigue.

The Fix:

• Keep your shoulders relaxed and down away from your ears.

• If lying on the Reformer, support your head properly and avoid straining forward.

• Focus on engaging your core, not pulling with your neck, during exercises like The Hundred or crunch variations.

5. Not Adjusting the Reformer for Proper Alignment

The Mistake:

Many first-timers forget to adjust the footbar, straps, or springs on the Reformer for their height and strength level. This can lead to improper form and discomfort.

The Fix:

Your instructor at Revity Pilates will help you set up your Reformer before class starts. Always ask if you’re unsure! Proper alignment ensures exercises feel smooth, effective, and safe.

Bonus Tip: Be Patient With Yourself!

Pilates is a journey, not a race. You may not get everything right on day one, and that’s okay! The more you practice, the stronger and more connected you’ll feel.

At Revity Pilates, we focus on small-group classes so you’ll always receive personalized guidance to master the movements correctly.

Ready to start your Pilates journey? Book a class today and experience the Revity difference!