Pilates for Beginners: 7 Mistakes to Avoid When Starting Pilates at Home!
- Pilates With Natalia
- Jul 20
- 5 min read
Starting Pilates at home can feel exciting but also daunting and a little overwhelming.
You don’t need fancy equipment or a studio to get started. But if you're brand new, a few common mistakes can make your progress slower or leave you feeling frustrated, or worse, it can lead to giving up completely.
Here are 7 beginner mistakes to avoid when doing Pilates at home, plus some additional tips to help you feel strong, safe, and confident from day one. Remember that progress can take time, so do allow time to see positive changes!
Skipping the Setup
It’s tempting to jump straight into the moves, but skipping your start position leads to poor form, and correct form is essential in Pilates!
Tip: Always find your neutral spine first. Lie on your back with your legs bent. You want to have your feet flat, parallel and hip distance apart. You should feel a natural curve under your lower back, not too arched and not pressed flat. See the image below. This is your neutral position and how most start positions begin. I discuss this in much more detail in my Pilates for Beginners ebook, which you can access HERE completely for free!
Holding Your Breath
When people first try Pilates, they often concentrate so hard on the movement patterns, they forget to breathe. That disconnects your core and increases tension, which leads to bracing. This is not ideal, as it puts pressure on the diaphragm, which is your breathing muscle!
Tip: Inhale to prepare. Exhale on effort or when you are doing the more challenging part of the exercise. This pattern keeps your core engaged and your nervous system calm.
Pushing Through Pain
Pilates should challenge you, and you should feel the burn, but you shouldn't be in pain. If you experience a sharp pain, something isn't right, and you should stop immediately, especially if you have any pre-existing medical conditions.
Tip: Modify when needed. Bend your knees a bit more in standing exercises, reduce the range of motion, or rest completely when needed. Progress comes from consistency, not pushing through. It is important to modify exercises if there are any medical conditions. A good instructor or a good online programme should have plenty of suggestions to suit most needs. If in doubt, speak to your doctor before starting any Pilates programme! Make sure you are also following along with a qualified Pilates instructor, as we have been trained to adapt movements for certain ailments.
Going Too Fast
Pilates is about control, not speed. Control is one of the 8 main Pilates principles! Rushing through reps can cause sloppy movement and missed engagement.
Tip: Slow down and move with intention. Quality always beats quantity in Pilates. You are also more likely to target those minor muscle groups more effectively when you slow things down.
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Ignoring Your Alignment
Your head, ribs, pelvis, and feet all play a role in core activation. Poor alignment can make exercises less effective or even unsafe.
Tip: Use mirrors or record yourself and watch back. Check: Are your shoulders relaxed? Is your spine and pelvis in neutral? Are your ribs flaring? I also recommend learning the language Pilates instructors use so that you can correctly identify their cues; a lot of instructors will cue alignment; I know I do all the time in my classes! Again, refer to the Pilates for Beginners ebook for more tips!
Doing Random Workouts Every Day
You don’t need something new daily; you need consistency. Random workouts make it hard to track progress or build strength over time.
Tip: Follow a structured plan. I’ve created free beginner-friendly Pilates at home programmes that guide you through each week step-by-step. You can download this free class today by clicking the link above, or stay tuned for more guided programmes soon!
Comparing Yourself to Others
Pilates is a personal journey. Everybody moves differently. Comparing your progress to others can kill motivation.
Tip: Focus on how you feel, not how you look. Track your energy, posture, and connection, not just the visuals. If you are in a class setting, don't worry about what others are doing; focus on yourself and how you are moving. I can promise you that everyone in that class is focusing on themselves also!
Have a look at some of the free Pilates workouts I offer here
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Want to try a workout right now? Try this 45-minute Pilates online class and see how your body feels the next day.
Next Step: Get your FREE Pilates ebook for beginners! Plus, read extra material based on YOUR journey. 🤍
If you're new to Pilates at home and not sure where to begin, I’ve created 5 free eBooks designed to meet you where you are. Each one is based on a real person and real-life challenges, so you’ll find more than just workouts. You’ll get structure, encouragement, and the mindset shifts that actually stick.
Here’s what you’ll find inside:
✓ Weight Loss Without Extremes: Follow Maya’s story of breaking free from the all-or-nothing cycle. This guide focuses on consistency, simple food swaps, and low-impact Pilates workouts that support fat loss over time, without punishment.
✓ Injury Recovery & Rebuilding Confidence: Meet Jack, who returned to movement after years of avoiding exercise due to an old knee injury. This eBook teaches you how to modify safely, build joint stability, and regain trust in your body, one steady move at a time.
✓ Pilates for Menopause Support: Nicola’s experience with sleep issues, mood changes, and joint pain is all too common. This guide offers realistic workouts, nutrition tips, and mindset tools tailored for the physical and emotional shifts of menopause.
✓ Cycle Syncing & Energy Balance: Amber discovered that her “inconsistency” wasn’t a lack of willpower; it was her hormones doing their job. Learn how to adapt your workouts and nutrition to each phase of your cycle to feel stronger, more stable, and less stressed.
✓ Stress Relief & Nervous System Reset: Ranvir used Pilates not just for fitness goals but to find calm in the middle of a high-pressure life and work environment. This guide shares simple, restorative routines that help you breathe better, move gently, and finally relax, without needing an hour or expensive classes in a studio!
Download all 5 eBooks for free and find the one that speaks to your current season of life:
You don’t need to be flexible, fit, or pain-free to begin. You just need a way in, and these guides were made for exactly that.
Have an amazing week, and remember that just starting is key to feeling amazing both inside & out! 🤍✨
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