348.7K
NAAs a Pilates instructor, these are small adjustments I correct in class almost every day.
Because in Pilates, small details can completely change whether the exercise works the way it’s meant to.
A small correction can instantly change which muscles activate, how supported your spine feels, and how effective the movement becomes.
Here are a few common mistakes I see daily in my classes:
✨ Losing pelvic stability in planks
Instead of letting the lower back arch and the glutes push back, gently tuck the pelvis in and engage the deep core. Think about drawing the ribs toward the hips so the spine stays supported.
✨ Not imprinting the spine in supine exercises
Before moving the legs or arms, gently imprint the lower back into the mat by engaging the deep core. This stabilises the pelvis and prevents the lower back from taking over the movement.
✨ Inactive feet on the footbar
Instead of relaxing the feet or resting on the heels, actively push through the heels with the feet flexed. This helps connect the movement to the glutes and posterior chain.
✨ Arching the lower back
Avoid letting the lower back collapse. Gently tuck the pelvis and engage the deep core to support the spine.
✨ Hand placement on the bar
Wrap the thumb over the bar rather than underneath it. This creates better wrist alignment and more stable shoulder support.
✨ Shifting weight away from the working leg in lunges
Instead of dropping the hips toward the middle, send the hips slightly backwards and place most of your body weight into the bent leg. This allows the glute to actually activate.
Pilates isn’t about bigger or faster movements.
It’s about better connection and control.
And sometimes the smallest adjustment makes the exercise ten times more effective.
Save this for your next Pilates session.
Follow @nate_popis for honest, instructor-led Pilates education 🫶🏻
#pilates #pilatesinstructor #pilatescommunity #pilatespractice #pilatesjourney
@nate_popis
