Why Shaking in Pilates Is a Good Sign—And What to Do About It! Pilates for Beginners Guide!
- Pilates With Natalia
- Jun 8
- 5 min read
Discover why shaking during Pilates is a positive signal of progress, how to manage it effectively, and tips from personal experience. Perfect for beginners or anyone doing Pilates at home.
Have you ever been deep into a Pilates move, holding that teaser or those leg circles, and suddenly your legs start to tremble? Don’t worry, and do not let this frustrate you! In fact, you’re likely doing everything right. Shaking in Pilates is one of the clearest indicators that your muscles are activating deeply and effectively. As someone who practises and teaches Pilates from home and in studios around London, let me personally reassure you: the shakes are not only normal, they're something to celebrate, and I get them all the time too!
What Causes Shaking During Pilates?
Shaking happens when your muscles are being pushed to their limit. In Pilates (especially for beginners), you engage smaller, stabilising muscles that might not get activated in regular workouts, such as your transverse abdominals, inner and outer obliques, etc. These muscles fatigue quickly, and the result is that tell-tale quiver.
Muscle Fatigue And Neuromuscular Adaptation
Your brain is sending signals to your muscles to hold a position, but those muscles are running out of juice. This neuromuscular response shows that your body is learning, adapting, and improving strength and control.
Why It's a Good Sign: Your Muscles Are Waking Up!
I like to think of it this way: shaking means your body is working intelligently, not just hard. Pilates isn’t about pushing blindly through reps; it’s about controlled movement and intentional muscle engagement. When I started Pilates for beginners classes, I would shake like crazy in almost every session. Now? I still shake after all these years, just in more advanced moves. That progression is so satisfying.
What To Do When You Start Shaking!
1. Breathe Through It
Your breath is your anchor. Deep, steady inhales and exhales help feed your muscles with oxygen, which can reduce the intensity of the shake. The worst thing to do is stop breathing altogether and hold your breath; I see this all the time with clients! This also puts a lot of pressure on the diaphragm (your breathing muscle)!
2. Focus on Form
Shaking can tempt you to collapse, but it's your cue to realign. Engage your core. Check your posture. Sometimes I even talk to myself out loud during home sessions: "Lift through the spine, breathe, stay centred." It's okay because nobody is watching. 😉
3. Modify If Needed
Especially in free Pilates for beginners classes, instructors like myself often offer modifications. Take them! There’s no ego in Pilates. I personally modify certain moves even now depending on how I feel and what stage I am in my cycle, and it helps me stay consistent with my practice.
Shaking Doesn't Mean You're Weak!
It’s easy to assume that shaking means you’re not strong, but the opposite is true. I like to consider myself as being pretty fit and strong, but I still shake when doing exercises like the Teaser! Shaking shows that you're engaging muscles in a way that builds strength. If you're doing Pilates at home or taking free Pilates classes, embrace the shake! It's a part of your journey.
How to Reduce Shaking Over Time
Consistency Is Key: The more you practise, the stronger you become.
Hydrate: muscles function better when you're well-hydrated. I really recommend adding electrolytes to your water first thing in the morning; they are great plus have a lot of added minerals your body needs! These are the ones I get from Amazon!
Rest & Recovery: Allow your muscles to repair.
Stretch Often: Gentle stretching can improve muscle endurance.
Work with your cycle: Ladies, we all know there are weeks where we feel amazing and have so much energy, then there are weeks when we feel extremely flat and low on energy! Listen to your hormones and work with your menstrual cycle. If you are in your Luteal or follicular phase, slow it down a bit!
I have a free video which explains this in a lot of detail; you can watch it here!
I make sure to stretch and cool down after every Pilates session. Even five minutes of stretching helps reduce soreness and minimise shaking next time.
Incorporating Pilates From Home: Tips That Work
If you're doing Pilates from home like me, set up a calming, clutter-free space. I stream free Pilates classes through YouTube and apps and follow instructors who explain things clearly and encourage listening to your body. This environment makes it easier to accept and even welcome the shaking when it happens. You can of course try some of my free Pilates classes! Find them here!
When Should You Be Concerned?
While shaking is normal, sharp pain is not. If the shaking is paired with discomfort or pain in joints, stop and consult a professional. And if you’re new, always consider taking a guided class to begin, many studios offer free Pilates in London for beginners! You can then take your practise home. Always ensure you are being taught by a certified Pilates instructor.
Final Thoughts: Embrace the Shake
So the next time you start trembling in your hundred or single-leg stretch, smile to yourself. You’re doing the work. You’re building strength and mastering control. Whether you're in a studio or practicing Pilates at home, that shake is your body's round of applause. Keep going.
Ready to Take Your Pilates Journey Further?
If you found this post helpful, I’ve created a FREE ebook and guided Pilates class just for you! It’s packed with beginner-friendly tips, effective routines, and everything you need to get the most out of your Pilates practice.
👉 Download your FREE Pilates Starter Kit now by clicking here!
And don’t forget to visit my free Pilates workouts under 30 minutes. I upload regularly, and there’s something for everyone, whether you're just getting started or looking for a new challenge.
Let’s shake, strengthen, and stretch together!
FAQs
1. Is shaking during Pilates dangerous?
No. It's a natural response to muscle fatigue and neuromuscular engagement. Just make sure there's no pain involved.
2. Will shaking stop as I get stronger?
Yes, but only in moves you've mastered. Advanced movements will still challenge you and trigger shaking, and that is totally okay.
3. Can I still do Pilates if I shake easily?
Absolutely. Everyone shakes, especially when targeting underused muscles.
4. What type of Pilates is best for beginners?
Look for beginner-friendly mat classes. Many platforms offer free Pilates for beginners online.
5. Are there any free Pilates in London classes?
Yes! Many community centres and studios host a free introduction class. Search online or ask local instructors.
I’ll also be launching a Pilates membership designed for busy professionals who want to feel strong and confident without spending hours working out. Stay tuned, and I will send you details when it is ready!
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