Pilates is known for its elegance, precision, and transformative results — but like any practice, it’s easy to slip into habits that limit progress or even cause discomfort. Whether you’re a total beginner or a regular on the reformer, understanding the most common mistakes can help you get more out of every class, protect your body, and see results faster.
At Pilatiq, we believe Pilates should be effective and enjoyable. Whether you are looking for Pilates Classes in Abu Dhabi or just starting your journey, Here are ten mistakes we often see — and exactly how to fix them.
1. Holding Your Breath
The mistake : Many people forget to breathe, especially when concentrating on a new movement.
Why it matters : Breath is central to Pilates — it fuels your muscles and helps you engage your core. Proper breathing also increases oxygen flow, reduces tension, and supports fluid movement.
The fix : Practice lateral breathing: inhale deeply into your ribcage and exhale slowly, drawing your abdominals in. Let your breath guide the movement. Try counting your breaths with each set to build awareness.
2. Overarching Your Lower Back
The mistake : Letting your lower back arch excessively during exercises like leg lifts or planks.
Why it matters : This puts pressure on your lumbar spine and reduces core activation, which can lead to discomfort or long-term issues.
The fix : Imagine zipping up a tight pair of jeans — gently pull your navel toward your spine and keep your pelvis neutral. A small ball under the lower back during mat exercises can help maintain alignment and offer instant feedback.
3. Letting Your Shoulders Creep Up
The mistake : Shoulders riding toward your ears in movements like the Hundred or arm work on the Reformer.
Why it matters : This creates neck tension and limits range of motion, reducing the effectiveness of your upper-body work.
The fix : Keep your shoulder blades sliding down your back, away from your ears, as though you’re tucking them into your back pockets. A mirror or instructor cue can make a big difference in building awareness.
4. Moving Too Quickly
The mistake : Rushing through reps without full control.
Why it matters : Pilates is about quality over quantity; speed often leads to sloppy form and less engagement of the targeted muscles.
The fix : Slow down. Focus on controlled, precise movements with full engagement. Use a count like “inhale two, exhale two” for rhythm and control.
5. Forgetting the Core
The mistake : Letting your limbs do all the work without activating your abdominals.
Why it matters : The core is the powerhouse of Pilates — if it’s not engaged, you’re missing the magic of every exercise.
The fix : Think “navel to spine” with every movement, whether you’re on the mat or Reformer. Visualize a tight corset around your midsection for extra awareness.
6. Straining Your Neck
The mistake : Using your neck instead of your abs in curl-ups or crunch-style exercises.
Why it matters : This can lead to discomfort and reduce abdominal engagement, which defeats the purpose of the exercise.
The fix : Keep your chin slightly tucked, imagine holding an apple under your chin, and lift from the ribcage. Supporting the head lightly with your hands can help maintain alignment.
7. Ignoring Alignment
The mistake : Hips not square, knees misaligned, or feet uneven during exercises.
Why it matters : Misalignment can cause muscle imbalances, joint strain, and less effective workouts.
The fix : Use mirrors, instructor cues, and body awareness to keep everything in line. Start with slower, deliberate movements to train your body to find the proper alignment.
8. Pushing Through Pain
The mistake : Confusing discomfort with progress.
Why it matters : Pain is your body’s warning sign — pushing through can cause injury.
The fix : Stop, adjust, or ask your instructor for a modification. Remember, Pilates should challenge you, not harm you. Over time, your body will adapt, and strength will increase safely.
9. Skipping the Warm-Up
The mistake : Jumping straight into challenging moves.
Why it matters : Cold muscles are more prone to injury, and you won’t get the full benefits of each movement.
The fix : Use the warm-up to activate your muscles, practice breath control, and prepare mentally. A good warm-up primes the body for a deeper, safer workout.
10. Comparing Yourself to Others
The mistake : Measuring your progress against someone else in class.
Why it matters : Pilates is deeply personal — your body, your pace, your journey. Comparing yourself can create frustration and reduce motivation.
The fix : Focus inward, celebrate small wins, and trust the process. Track your progress in small ways, like noticing improved posture, flexibility, or core strength.
Extra Tips for Beginners
- Ask your instructor for modifications when needed
- Keep a small journal to note progress and challenges
- Stay consistent — even two classes per week will show results in a month
- Pair Pilates with proper hydration and stretching outside class
If you’re looking for more support, working with a Pilates Personal Trainer in Abu Dhabi can help you avoid these mistakes and achieve results faster.
The Pilatiq Approach
Our instructors are trained to spot these mistakes and guide you toward better form — without judgment. Every class at Pilatiq is designed to meet you where you are, whether you’re learning the basics or mastering advanced movements.
Discover the benefits of Reformer Pilates Abu Dhabi at our studio and enjoy a personalized experience.
Final Thought
Pilates isn’t about perfection — it’s about awareness, consistency, and connection between your mind and body. The fewer mistakes you make, the more you’ll enjoy the flow, feel the benefits in every part of your life, and stay motivated to continue your practice.
Reach us Pilatiq Fitness Studio today and begin your journey to better strength, posture, and wellbeing
