When you’re starting something new, it’s natural to make mistakes – and Pilates is no different. Every body moves differently, and learning a new way of connecting breath, core and control takes time.
The good news? With awareness and a few expert tips, you can avoid common beginner pitfalls and build a strong foundation right from your first class: be it one of Vaura’s dynamic full-body workouts, or something slower like our prenatal Pilates.
Pilates is all about quality over quantity: controlled movement, mindful breathing, and alignment that connects your body, mind and spirit. Mastering these basics early will help you feel more confident, supported, and ready to redefine your potential in every session.
Below, we’ve put together the 10 most common mistakes beginners make in Pilates – and simple ways to fix them.
1. Rushing through the movements
One of the biggest temptations when you’re new is to move quickly, almost as if you’re in a race. But Pilates isn’t about speed – it’s about precision.
Rushing means you’re more likely to lose form, skip over muscle engagement, or even strain yourself unnecessarily – but fortunately, it’s also one of the easiest Pilates mistakes to correct.
The fix? Slow down! Focus on quality and control, not how fast you can complete the exercise. Think of each rep as a chance to connect with new muscles, improve your posture and form, and refine your technique.
2. Holding your breath
When concentrating hard, many beginners unconsciously hold their breath.
But in Pilates, breath is everything: it helps activate your deep core muscles, reduce tension in your body, and give rhythm to your movement. Without it, Pilates exercises – whether on the mat or the reformer – will feel harder and less effective.
The fix? Match your breath to your movement. Exhale during the effort (for example, pressing the carriage out on the reformer) and inhale to return. If you catch yourself tensing, simply pause and reset with a few deep breaths.
3. Using momentum instead of muscle
Swinging your legs – or letting the springs of the reformer pull you back – might feel easier. But actually, it only serves to bypass the very muscles you’re trying to strengthen. Momentum disguises effort: you move, but – unless you’re in a more up-tempo high-intensity Pilates class – you’re not truly engaging.
The fix? Focus on controlled, deliberate movement. Use your muscles to guide the motion, rather than letting the machine or gravity take over. Though you’ll feel fewer “easy” reps in the class, you’ll benefit from more genuine strength gains long-term.
4. Letting your shoulders tense up
People who are new to Pilates often hunch or creep their shoulders towards their ears, especially when the exercises get tough. This is a natural reflex, but it’s also one of the most common Pilates mistakes – as holding this tension not only reduces neck comfort but disrupts proper posture and flow too.
The fix? Imagine sliding your shoulder blades down into your back pockets. Keep your neck long, chest open, and lats gently engaged. This small adjustment frees up energy and allows your core to take over.
5. Arching or flattening your lower back
Finding a neutral spine is a cornerstone of Pilates. Neutral spine is a piece of Pilates terminology that simply means keeping the natural curve of your lower back – not pressing it flat into the mat, and not over-arching it either.
One of the major Pilates mistakes beginners make is doing one or the other without realizing, which can put extra pressure on the spine and stop the core muscles from working properly.
The fix? Aim for that gentle, natural curve where there’s just enough space to slide your fingertips under your lower back. Engage your deep abs to help hold this position – and let your instructor guide you if you’re unsure.
6. Neglecting core engagement
Pilates is famous for its “powerhouse” – the deep abdominal and pelvic floor muscles that support your whole body. Beginners often move their arms and legs without truly engaging the core through Pilates, meaning they miss out on the workout’s biggest benefit.
The fix? Think of drawing your navel gently towards your spine and lifting through your pelvic floor. Keep this connection active throughout each exercise, no matter what body part is moving. The more you’re able to visualize these muscles as you move, the better you’ll be able to control and engage them – helping you get more out of every workout you do, and enjoy the full scope of Pilates’ toning benefits.
7. Losing motivation after the first few classes
It’s easy to feel excited when you first start Pilates, but sometimes the novelty wears off and motivation dips. Life gets busy, progress can feel slow, and suddenly it’s harder to stay consistent. At this stage you might feel like quitting, but trust us – not pushing through is one of the biggest Pilates mistakes we see people make.
The fix? Motivation doesn’t always mean waiting until you “feel like it” – most times, it comes from building habits and celebrating small wins. Find what keeps you inspired, whether that’s setting a goal, trying a new class type, or reminding yourself of how good you feel afterwards.
Want some help? Explore our top 10 tips for getting motivated to exercise.
8. Doing Pilates too often (or not enough!)
Beginners sometimes expect instant results and try to do Pilates every day, which can lead to fatigue and slower recovery. Others go the opposite way and only come occasionally, which makes it harder to build strength and confidence.
The fix: Consistency is key. Aim for a routine that’s sustainable long term: usually two to three sessions per week for most people. This helps your body adapt, while still giving you time to rest and recharge.
Want to dive deeper? Brush up on how many times a week you should do Pilates with our in-depth guide.
9. Not asking questions – or skipping the support
Some beginners feel shy about asking questions in class – or think they need to figure everything out alone.
But Pilates is about progress, not perfection, and having support makes a huge difference. Whether it’s guidance from your trainer, or encouragement from a workout buddy, support helps you stay consistent and motivated.
The fix? Speak up when you’re unsure and remember that every question is valid. If you know you do better with accountability, bring a buddy along. The benefits of working out with friends are, after all, well-documented – and exercising with a partner can make sessions more fun and keep you showing up regularly.
10. Wearing the wrong clothing or forgetting grip socks
Comfort and safety start with what you wear. Clothes that are too loose can catch on equipment, while slippery socks make reformer work harder to control.
Turning up to a Pilates class in the wrong gear not only makes your movements feel restrictive or uncomfortable in class, but it also distracts you from alignment and flow – making it one of the most important Pilates mistakes to avoid.
The fix: Choose fitted, stretchy clothing that allows free movement without getting in the way. Be sure to bring grip socks to every class (they give you stability on the reformer and help prevent slipping) and read up on our guide to what to wear to Pilates for a more detailed take.
Now you’re up to speed with the key Pilates mistakes to avoid, read more about its advantages – with our guides on the benefits of reformer Pilates for weight loss, and how Pilates can transform the quality of your sleep.