Beginner Pilates Mistakes I See All the Time (And How to Fix Them)

Because small adjustments can make a big difference.

If you’re new to Pilates, first—welcome! You’re in the right place.

Pilates is one of the most effective ways to build strength, improve posture, and reconnect with your body. But like any new movement practice, there’s a learning curve. And after years of teaching both in-person and online, I’ve noticed a handful of mistakes beginners make over and over again.

Here’s the good news: they’re easy to fix once you know what to look for.
And these tweaks can take your Pilates practice from “meh” to wow, I feel that! in no time.

❌ Mistake #1: Holding Your Breath

When you’re concentrating on a new movement, it’s easy to forget to breathe—or to breathe in a way that works against you.

Why it matters: Breath is the foundation of Pilates. It helps you engage your core properly, keeps you moving with control, and supports stability. Without it, you’re more likely to tense your neck, shoulders, or lower back.

The fix: Inhale to prepare (or when the movement is easy), exhale to move (or when the movement is difficult). Think of exhaling as “zipping up” your core—drawing your belly button gently toward your spine and lifting your pelvic floor. Keep your breath smooth and intentional, not forced.

❌ Mistake #2: Moving Too Quickly

I get it—fast feels fun. But in Pilates, speed often means momentum is doing the work, not your muscles.

Why it matters: Pilates is about control, precision, and alignment. Quick, jerky movements can take you out of proper form and reduce the effectiveness of the exercise.

The fix: Slow down. Focus on the quality of each rep instead of the number you can squeeze in. Aim to move like you’re in slow motion, feeling every muscle engage from start to finish.

❌ Mistake #3: Forgetting About Your Core

Pilates is a full-body workout, but your core is the star of the show. Beginners sometimes focus so much on the arms or legs that they forget to engage their center.

Why it matters: Without core engagement, your lower back can take on too much strain, and you miss out on one of Pilates’ biggest benefits—deep abdominal strengthening.

The fix: Before every move, check in with your core. Gently draw your abdominals in and up, lengthen your spine, and imagine someone is lightly zipping you into a snug jacket around your midsection. Keep that engagement throughout the movement.

❌ Mistake #4: Letting Your Shoulders Creep Up

Pilates asks for a lot from your upper body, and beginners often carry tension in the shoulders without realizing it.

Why it matters: Hunched or tense shoulders can cause neck strain and interfere with proper alignment.

The fix: Keep your shoulders away from your ears—think “sliding them down into your back pockets.” Maintain a wide, open chest. If you feel tension creeping in, pause, reset, and then continue.

❌ Mistake #5: Ignoring Alignment

Proper alignment is everything in Pilates. Without it, you can strain your joints and limit your results.

Why it matters: Alignment ensures the right muscles are doing the work and protects you from injury.

The fix: Use a mirror if you can, or film yourself to check form. Keep your head, neck, and spine in one long line. Knees should track in line with toes. Hips should be square. Small adjustments here can transform how an exercise feels.

Final Thoughts: Small Tweaks, Big Results

You don’t need to “get it perfect” to benefit from Pilates. The goal is to keep learning, keep adjusting, and keep showing up.

So the next time you’re on the mat, remember:

• Breathe intentionally

• Move with control

• Engage your core

• Relax your shoulders

• Check your alignment

And most importantly—give yourself grace. Pilates is a journey, and every rep is a chance to get stronger, more connected, and more confident in your body.