Tight Hip Flexors: Signs, Causes, and How Pilates Can Help
Maggie Schlegel
March 9, 2026
- Maggie Schlegel
- Last updated
How to Get the Most out of Pilates: The Top 8 Common Pilates Mistakes
Pilates is one of the best ways to build strength, improve posture, and deepen the mind-body connection.
But the truth is… even if you’re showing up consistently, small mistakes in your practice can hold you back from getting the best results.
The good news? Once you know what those mistakes are, you can fix them – and feel stronger, safer, and more confident in every class.
In this article, you will learn:
The 8 most common Pilates mistakes we see beginners and intermediates make.
How to correct those mistakes with simple, practical adjustments.
How fixing them helps you get the most out of every workout.
Whether you’re practicing with us at Sultivate – a Reformer Pilates Studio in Sedona – or following along at home, let’s explore these common Pilates mistakes to help you move smarter, not harder.
Why Small Pilates Mistakes Add Up
Pilates isn’t like a high-intensity workout where you can just push harder and sweat more to get results. It’s about precision, awareness, and control. That’s why even small mistakes – ones you don’t even notice – make a big difference over time.
When you’re rushing through movements, holding tension in the wrong places, or forgetting to breathe, you’re not just missing out on the full benefits. You’re also teaching your body poor habits that carry over into daily life – things like slouching at your desk, straining your neck, or moving without core support.
And here’s the thing… these are the exact issues Pilates is designed to correct. Once you bring awareness to your Pilates practice and make those mindful adjustments, you’ll start to see changes not only in class but in the way you sit, stand, and move throughout your daily life.
That’s why knowing the most common Pilates mistakes (and how to fix them) is so powerful – because it helps you build better habits every time you step on the mat or Reformer.
So let’s dig right in to the top 8 common pilates mistakes…
Top 8 Common Pilates Mistakes:
Let’s start with one of the simplest but most overlooked mistakes…
Pilates mistake #1: holding your breath
Breath is the foundation of Pilates – it fuels your muscles, calms your mind, and connects movement to control. But one of the most common Pilates mistakes beginners make is holding their breath when an exercise gets challenging.
Why it matters:
When you hold your breath…
- Your body tenses up
- Oxygen flow to your muscles drops¹
- Your neck and shoulders tighten
- You lose fluidity
Over time, this habit can make exercises feel harder than they should and limit your results.
The fix: Stay mindful of your breath during every exercise. Inhale through the nose to prepare, exhale through the mouth as you move.
Think of each breath as a rhythm for your workout – steady, controlled, and intentional. If you catch yourself holding your breath, pause, reset, and start again with a focus on breathing.
Next up is an issue that shows up a lot during ab work and leg lifts…
Pilates mistake #2: overarching your lower back
One of the core goals of Pilates is to build stability and strength through the spine. But many beginners unknowingly let their lower back arch too much – especially during ab work or leg lifts.
Why it matters:
When your lower back arches…
- Your core muscles disengage
- Pressure shifts into your spine instead of your abs
- You risk strain or discomfort in the lumbar area
- You miss the chance to strengthen deep core stabilizers
The fix: Keep your spine in either its natural curve (neutral) or gently press your lower back toward the mat (imprinted), depending on the exercise. Draw your belly button toward your spine, press your ribcage into the mat, and focus on engaging the abs to support your lower back.
When your core is switched on, your lower back doesn’t have to carry the load.²
Another mistake that shows up when things get tough…
Pilates mistake #3: leading with your neck instead of your core
When Pilates gets tough, it’s common for beginners to pull forward with the head and neck instead of engaging the core. You’ll notice this most during abdominal exercises like crunches or roll-ups.
Why it matters:
When you lead with your neck…
- The front of your neck strains under pressure
- Your shoulders creep forward and tighten
- Your abs don’t fully activate
- You risk discomfort or even neck pain after class
The fix: Start the movement from your core – your head just follows along. Keep your chin tucked towards your chest (like you’re holding an apple under your chin) so your neck stays neutral and relaxed. If your neck starts to take over, lower back down, reset, and reconnect to your abs before continuing.
Now let’s talk about speed – one of the most common pitfalls for beginners…
Pilates mistake #4: going too fast
Pilates isn’t about racing through a workout – it’s about moving with intention. But many beginners fall into the trap of going too fast, either to “keep up” in class or because slowing down feels harder.
Why it matters:
When you rush through Pilates…
- You use momentum instead of muscle engagement
- Your form and alignment suffer³
- Core stability gets lost
- You miss the deeper benefits of control and precision
The fix: Slow down and focus on quality over quantity. Move with control, making sure each rep feels deliberate and connected to your breath. Think of Pilates as practice, not performance – every movement counts more when it’s done slowly and with awareness.
Here’s a sneaky mistake: letting tension creep into the shoulders…
Pilates mistake #5: shrugging the shoulders
When exercises get challenging, it’s common to let tension creep up into the shoulders. Before you know it, they’re lifted toward your ears instead of staying relaxed and stable.
Why it matters:
When you shrug your shoulders…
- Neck and upper back tension increases
- Your posture suffers
- Arm and core engagement weaken
- You lose the sense of ease and flow in movement
The fix: Keep your shoulders relaxed and wide, sliding them down away from your ears. Think about creating space between your shoulders and your earlobes. Let the work come from your core and arms, not from tensing the upper body. If you notice your shoulders creeping up, pause, reset, and soften them back into place before continuing.
Of course, we can’t talk about Pilates without coming back to the core…
Pilates mistake #6: not engaging the core enough
Your core is the powerhouse of every Pilates exercise. But many beginners think they’re engaging their abs when really, they’re only working the surface muscles – or not activating them at all.
Why it matters:
When your core isn’t fully engaged…
- The lower back picks up extra strain
- Movements feel less stable and controlled
- You miss the deeper strength-building benefits
- Everyday posture and balance improvements don’t carry over as well
The fix: Before each exercise, take a breath and consciously draw your belly button toward your spine. Keep this gentle engagement throughout the movement, rather than just “squeezing” at the hardest part. Over time, you’ll train your body to move from the core first – exactly as Pilates was designed.
Sometimes the biggest mistakes happen outside the ‘main workout’ itself…
Pilates mistake #7: skipping warm-up and cool-down
It’s tempting to jump right into the “main workout” or dash out as soon as class ends. But skipping your warm-up or cool-down is one of the easiest ways to limit your results and increase your risk of strain.
Why it matters:
When you skip these steps…
- Your body isn’t prepared for controlled, precise movement
- Muscles feel tighter and more injury-prone
- You miss the chance to improve mobility and flexibility
- Recovery takes longer after class
The fix: Always start with gentle mobility and breathing to prepare your body for deeper work. At the end, take a few minutes to stretch and slow down your breathing. Think of warm-ups and cool-downs as bookends that make your Pilates practice safer, smoother, and more effective.
Finally, a mindset mistake that can stall your progress…
Pilates mistake #8: comparing yourself to others
In a group class, it’s natural to glance around and notice what others are doing. But comparing your progress, strength, or flexibility to someone else’s can quickly take the joy out of your practice.
Why it matters:
When you compare yourself to others…
- You may push into movements your body isn’t ready for
- The risk of injury increases
- You miss the chance to focus on your own growth
- Pilates becomes more stressful than supportive
The fix: Remember that Pilates is a personal practice. Everyone comes in with different bodies, experiences, and goals. Instead of measuring yourself against others, check in with how you feel during and after class. Celebrate small wins – like holding better alignment or breathing more consistently – because those add up to real progress.
How Fixing These 8 Common Pilates Mistakes Elevates Your Practice
Correcting these common mistakes isn’t about striving for “perfect” Pilates. It’s about moving in a way that helps your body feel stronger, more supported, and more capable every time you step on the mat or Reformer.
When you focus on proper breathing, alignment, and mindful engagement, Pilates becomes more than just exercise – it becomes a way to retrain how you move in daily life.
Suddenly, sitting taller at your desk, carrying groceries, or walking with better posture feels easier and more natural.
And here’s the best part: progress comes faster.
You’ll notice improved core strength, reduced tension in your neck and shoulders, and a deeper connection to every movement.
Instead of feeling drained or sore in the wrong places, you’ll finish class energized and confident, knowing you got the most out of your workout.
How to Get the Most out of Pilates… the Replay:
Getting the most out of Pilates isn’t about working harder – it’s about working smarter.
The three biggest takeaways…
Breathe with intention to fuel and support your movements.
Focus on alignment and core engagement for strength and safety.
Prioritize mindful, controlled movement over speed or comparison.
With tiny adjustments, every class becomes an opportunity to feel stronger, more balanced, and more confident in how you move – both inside and outside the studio.
And if you’re following along from elsewhere, keep exploring our blog to bring smarter, safer Pilates into your routine – no matter where you practice!
Resources:
1 Effects of holding breath – Journal of Physical Therapy Science
2 Pilates on Core Stability – Journal of Multidisciplinary Healthcare
3 Pilates Effects on Posture – Plos One
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