Pilates is a unique exercise modality that offers amazing benefits - improved core strength, better posture, increased flexibility, and a stronger, more toned physique to name a few. But if you are a beginner stepping into your first Pilates class wether in a studio or online, you might feel a mix of excitement and nervousness - which is how everyone else feels when they start too!
However, there are a few common mistakes beginners make which can hinder your progress, but there are some easy ways to fix them so you can get the most out of your Pilates experience.
Mistake 1: Focusing on Speed Over Precision
Joseph Pilates, the creator of this method, called it "Contrology" for a reason. Pilates is all about controlled, deliberate movements that target specific muscle groups. When you rush through exercises, you lose the body awareness, stability and control essential to Pilates. You might also miss out on activating the correct muscles altogether, which could potentially lead to injury or mean you aren’t getting the maximum benefit of the movement.
How to Fix It:
Slow down and focus on quality over quantity. Pay attention to every part of the movement, from initiating the movement with your core to maintaining proper alignment throughout.
Listen to your instructor's cues. They are there to guide you through proper form, clarify muscular emphasis and teach breathing techniques.
Don't compare yourself to others. Everyone progresses at their own pace. Focus on mastering movements at your own level.
Mistake 2: Holding Your Breath
Breathing is a fundamental aspect of Pilates. Proper breathing techniques help you engage your core, maintain proper alignment, and provide oxygen to your working muscles. Often, beginners tend to hold their breath when they feel unsure of the movements which can lead to tension or even lightheadedness. In addition, you lose out on the benefits that correct breathing offers both for the body and also for our mental and emotional wellbeing.
How to Fix It:
Develop a rhythmic breathing pattern (and don’t hold your breath). Typically, Pilates exercises involve inhaling as you prepare for a movement, providing us with a moment to focus on our smaller, deeper stabilisers. You are then encouraged to exhale as you contract your muscles allowing for better contraction and improved form.
Focus on deep, diaphragmatic breaths. Breathe in through your nose and feel your ribs expand three-dimensionally. Pilates encourages posterior (to the back) and lateral (each side) breathing which helps to relieve tension and encourages a more efficient exchange of oxygen.
Ask your instructor if you're unsure about the breathing pattern for a specific exercise.
Mistake 3: Neglecting Core Engagement
The core is the powerhouse of your body, and its engagement is crucial for proper form and stability in Pilates. Many beginners mistakenly focus on superficial abdominal muscle activation instead of engaging the deeper core muscles (which not only include the deep abdominal layers but also include the pelvic floor, multifidus (deep back muscles) and arguably the glutes as well). Inefficient core connection during some of the movements can lead to less effective workout, movements that you don’t feel work anything at all or worse pain in the back or hips.
How to Fix It:
Learn about the different pelvic placements. In Pilates we work in two pelvic positions, neutral and imprint - everyone participating in a Pilates workout should have a good understanding of these two positions, what they look and feel like and which muscles will need to work in order to maintain the position. Ask your instructor if you are unsure about the two pelvic placements.
Learn to maintain a stable neutral spine. Finding our neutral spine which is our ‘ideal alignment’ is important in any movement, but being able to stabilise the body while in neutral is imperative. The muscles associated with maintaining neutral, whilst moving the upper or lower extremities, are the deep stabilisers (whisper muscles) which require continuous practice to identify, activate and understand.
Think about initiating movements from your core, not just your limbs. A strong foundation should be at the heart of every movement. Understanding the alignment and form focus of each movement before attempting the movement can help you ward off injury and achieve the maximum benefits of the workout. Remember the Golden Rule: Stability before mobility!
Mistake 4: Over-Tensing Your Muscles
While Pilates involves controlled muscle activation, it's not about clenching every muscle you have. Over-tensing leads to fatigue and muscle strain, restricts movement, and can alter your body's natural alignment.
How to Fix It:
Focus on engaging muscles with control, not force. You should feel a sense of activation, not frantic tightness, for example, many of the deeper muscles are connected to a sub-maximal force. Meaning you do not need to be squeezing for dear life.
Relax your shoulders and keep your neck long. As a generalisation, many people take tension up into their shoulders, neck and even the jaw. Remember as you are moving through the motions in Pilates to keep these areas as tension-free as possible.
Breathe deeper to calm the body (and mind). Often the correct breathing patterns, discussed above, can help to alleviate tension in the body, specifically the shoulders, neck and jaw.
Mistake 5: Ignoring Modifications
There's a misconception that Pilates is a "one size fits all" practice. While Pilates is for every body it does this by offering a wide range of levels and modifications to accommodate different abilities and fitness levels. Beginners might feel tempted to push through discomfort and ignore modifications, but this can lead to injuries and hamper learning correct form and body awareness.
How to Fix It:
Take the modification where necessary (or ask your instructor for another one). Most instructors will give various modifications for each exercise, usually based on the knowledge they have about the participant's health history. They will suggest adjustments to make exercises more accessible or challenging based on your needs. If the modification is still not enough for you, ask for another - there are always more.
Listen to your body. If you experience any pain, stop the exercise and ask your instructor for an alternative or for guidance on how to correct your form. As your strength and flexibility improve, you can advance to more challenging modifications.
Pad, prop and adjust. Aside from modifications for the movements, there are often other ways to make the exercises more comfortable or accessible for clients. Often instructors will offer a prop such as a head cushion to relieve neck tension, or a small ball between the knees to encourage inner thigh activation. Pilates instructors have almost unlimited options for each movement and each person - just ask.
So if you are a beginner just remember there is no absolute perfection (although try telling Joseph Pilates that), all bodies are different with unique postures, abilities and histories. So embrace the learning process, focus on good form, listen to your instructor and be patient with yourself. The more consistent and mindful you are in your practice, the more you'll experience the amazing benefits Pilates has to offer.
Plus don't forget to have fun! Pilates should feel good for your body and mind. Enjoy the challenge and celebrate your progress along the way.
Ready to dive deeper into the world of Pilates?
Here at Inspired Movement, we offer a variety of online Pilates classes specifically designed for beginners.
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