Top 7 Beginner Pilates Mistakes (and How to Fix Them) | Miami
Common Mistakes Beginners Make in Pilates (And How to Fix Them)
As a Doctor of Physical Therapy (DPT), Nationally Certified Pilates Teacher (NCPT), Pilates Master Instructor, and founder of Pandora Pilates & Physical Therapy here in Miami, I’ve seen thousands of clients start (and sometimes stumble through) their Pilates journey. If you’re searching for “Pilates Miami,” “Miami Physical Therapy,” or “Pilates classes in Miami,” you’re already on the right track! Whether you’re new to Pilates or looking for that “aha!” moment in your practice, this guide is for you.
In this article, we’ll explore the most common mistakes I see beginners make, why they happen, and—most importantly—simple ways to fix them so you can experience all the benefits of Pilates for rehabilitation, fitness, and lifelong wellness.
Why Pilates Is Different (And Why That Matters)
Pilates is not just another workout trend—it’s a system grounded in science, mindful movement, and total-body integration. Unlike many traditional gym routines, Pilates focuses on precise alignment, core control, breath, and functional movement patterns. That’s why it’s become a go-to for athletes, those rehabbing injuries, and anyone seeking better posture and pain-free living in Miami, Coral Gables, or Pinecrest.
But here’s the catch: the very elements that make Pilates transformative also mean beginners sometimes miss the mark at first. Let’s break down the top mistakes (and how to avoid them).
Mistake #1: Holding Your Breath
Why It Happens
New students often focus so hard on the choreography that they forget to breathe! You’re not alone if you’ve ever caught yourself turning blue during a Hundred.
How to Fix It
Remember, breath is the foundation of Pilates. Coordinating movement with breath increases core activation, supports the spine, and decreases tension—especially in Miami’s summer humidity!
Try this: Pause between exercises to take a few deep, intentional breaths. As you move, exhale fully with effort (the hard part), and inhale with release. This simple change alone can transform your session.
Mistake #2: Moving Too Quickly
Why It Happens
It’s tempting to rush through exercises, especially in fast-paced group Pilates classes in Miami. But speed can undermine control and precision.
How to Fix It
Slow it down! Pilates is about quality, not quantity. Performing each movement with intention ensures you’re activating the correct muscles and not relying on momentum.
Try this: Count to three or four on both the exertion and return phase of each exercise. It’ll feel harder—and that means it’s working.
Mistake #3: Overusing the Neck and Shoulders
Why It Happens
Many beginners compensate for weak core muscles by tensing their neck or shoulders, especially in exercises like Chest Lift or Swan.
How to Fix It
Focus on drawing your shoulder blades down and away from your ears. Visualize a long, elegant neck. If your neck feels strained, lower your head or keep it supported until you build more core strength.
Remember: Pilates is about working smarter, not harder.
Mistake #4: Skipping the Basics
Why It Happens
With all the impressive moves circulating on social media, it’s easy to feel like you should be nailing teasers and fancy props from day one. But strong foundations matter most.
How to Fix It
Master basic exercises—like Hundreds, bridges, and Bird-Dog—before adding complexity. The fundamentals are the building blocks for advanced movement.
Trust Me: even as a master instructor, I revisit these classics weekly. Be wary of studios with Pilates Instructors who lack proper training and are not entirely familiar with the basics and anatomy; it’s more common than you think.
Mistake #5: Not Asking for Help
Why It Happens
Sometimes, beginners feel shy or worry about “slowing down the class.” But expert feedback is your shortcut to results and injury prevention.
How to Fix It
Keep your pelvis, ribcage, and spine in neutral alignment unless cued otherwise. Use mirrors, ask your instructor, or film yourself to check. Minor tweaks here can make a world of difference for your joints and results.
Want to see how a private session works? Book a private Pilates session.
Mistake #6: Ignoring Alignment
Why It Happens
Alignment is easy to overlook—until it leads to aches and pains. Whether you’re on the Reformer, Mat, or Cadillac, the details matter.
How to Fix It
If you’re new, consider scheduling a private Pilates session. Personalized feedback, whether hands-on in Coral Gables or Pinecrest, helps you build confidence, understand correct form, and progress safely.
Mistake #7: Underestimating the Power of Props
Why It Happens
Many people see props (like a dowel, Pilates ring, or small ball) as “optional extras,” but these tools offer invaluable support and feedback—especially for rehabilitation and injury prevention.
How to Fix It
Embrace props! They can help you activate the right muscles, increase stability, and make exercises more accessible (or more challenging, when you’re ready). We use them every day in Pandora Pilates & Physical Therapy sessions in Miami, Pinecrest, and Coral Gables.
How to Get the Most Out of Your Pilates Journey
Start Where You Are
No two bodies—or journeys—are the same. It’s okay to modify, pause, and progress at your own pace.
Choose the Right Studio
Look for certified instructors (preferably NCPT or DPT) who focus on evidence-based movement and personalized programming. At Pandora Pilates & Physical Therapy, we combine the clinical expertise of a Doctor of Physical Therapy with master-level Pilates instruction, right here in Miami.
Consistency Is Key
Just like any skill, Pilates gets easier (and more rewarding) with regular practice. Even 2-3 sessions a week can yield noticeable results in strength, posture, and overall well-being.
Key Takeaways
Focus on breath, precision, and form.
Master the basics before jumping into advanced moves.
Seek expert guidance—private sessions can make a huge difference for beginners.
Don’t be afraid to use props; they’re your allies!
Choose a reputable Miami Pilates studio with experienced, credentialed instructors for the best experience.
Ready to Begin Your Pilates Journey in Miami?
Whether you’re looking for Pilates classes in Miami, need Miami physical therapy, or want to enroll in Pilates Teacher Training Miami, I’m here to help. At Pandora Pilates & Physical Therapy, you’ll find a supportive, expert-led community in Coral Gables and Pinecrest, with options for private, semi-private, and group classes. Let’s build real strength, move better, and feel amazing—together.
Whether you’re in Coral Gables, Pinecrest, or anywhere in Miami, your personalized, evidence-based journey starts here.
Ready to get started?
Book your first Pilates class today!
Or follow @pilateswithdrjulia for daily tips and community inspiration.
📍 Location: 2780 SW 37 Ave, Suite 300
Miami, FL 33133 – near Coral Gables, Coconut Grove, Pinecrest & South Miami
📞 Call us at: (305) 201-0004
🌐 Book Online: www.pandorapilates.com
📩 Email: hello@pandorapilates.com
Related Resources
For additional support and trusted information, explore these resources:
Pilates Anytime: Pilates for neck pain: what you need to know
National Institutes of Health: Research on Pilates for core strength and rehabilitation
💬 Interested in collaborating or referring a client?
Pandora Pilates & Physical Therapy partners with Miami physicians, physical therapists, Pilates Instructors, gyms, and wellness professionals. We offer workshops, cross-referral opportunities, corporate wellness, and continuing education for clinicians. Reach out to us via email or call us to learn more. Let’s support your clients’ movement and recovery together.
About the Author
Dr. Julia Shmurak, DPT, NCPT, is a Doctor of Physical Therapy, Nationally Certified Pilates Teacher, and master Pilates Instructor with over a decade of experience in movement science, injury prevention, Pilates Teacher Training, and rehabilitation. She is the founder of Pandora Pilates & Physical Therapy in Miami, serving the Coral Gables and Pinecrest communities with a mission to blend evidence-based physical therapy, performance enhancement, and classical/contemporary Pilates for everyBody.
A University of Miami alumna, Dr. Julia is trained in McKenzie Mechanical Diagnosis and Treatment and is certified in Polestar Pilates for Rehabilitation. She has worked with a diverse clientele, including professional athletes (NFL, NBA, MLS, and collegiate), busy professionals, and individuals recovering from injury or surgery. As a dedicated mother of two boys, she brings compassion, real-life relatability, and clinical expertise to every session. Her medical intuition and curiosity for movement shine through her work.
Connect with Dr. Julia on Instagram @pilateswithdrjulia for more movement tips, inspiration, Pilates Teacher Training news, and Miami wellness community updates.