7 Common Habits We See in New Pilates Clients (and Gentle Ways to Adjust)

At Lauren Hilton Pilates, we gently guide you through the movements, cuing how you might feel it in your body

When you start something new, it’s natural to feel like you’re not quite sure what you’re doing. Pilates is no different.

The good news? You don’t have to get it all “right” straight away. Pilates is a practice, and each time you come to class, you’ll learn something new about how your body moves, breathes, and supports you.

Over the years, we’ve noticed some common habits that show up for people who are new to Pilates. They’re not mistakes, just natural patterns that come with learning. The following tips will help you get more out of your practice and begin to feel the benefits sooner.

1. Preparing for Class

Pilates works best when you feel comfortable in your body and your clothing. Soft, stretchy leggings or Pilates trousers are perfect—they allow you to move freely while still giving your teacher a clear view of how your spine, pelvis, and posture are aligning.

If you’re on the Reformer, grippy socks are a must—they help with both safety and stability, but they're good for mat-based classes too. Avoid bulky zips or pockets that can catch on the equipment, and bring a bottle of water. Beyond that, just bring yourself and a willingness to learn.

2. Moving with Pace and Control

In many exercise classes, speed and repetition are the focus. Pilates is different. It’s not about doing more, it’s about doing with awareness. When you slow down, you allow your stabilising muscles to do their job, which makes the work both deeper and more effective.

Think of each movement as a chance to explore. The control and precision are where the magic lies—not in rushing the reps to the finish.

3. Breathing with Intention

Breath is one of the guiding principles of Pilates. It helps us organise the body, release unnecessary tension, and connect more deeply with movement. In the beginning, many people either hold their breath or feel unsure about how to use it.

A simple place to start is to notice the ribcage expanding wide with each inhale, and gently drawing back together on the exhale. Don’t worry about getting it “perfect.” Over time, this breath pattern will become second nature, and you’ll find it supports you through even the most challenging movements.

4. Easing the Neck in Mat Work

Moving slowly, breathing and connecting with the movement, all help tune into the muscles you’re looking to move, and letting go of others

When lifting the head and chest in mat work, it’s common to feel the effort in the neck instead of the core. To ease this, imagine your head being gently supported from behind. Keep your gaze soft and forward, rather than tucked tightly to the chest. If your neck feels tired, rest it down for a few breaths before trying again. Building strength takes time, and listening to your body is part of the practice.

5. Letting the Shoulders Settle

Concentration often leads to shoulders creeping up towards the ears. You’re not alone if this happens—it’s something we see every day. The shoulders are happiest when they can settle wide and down, with the shoulder blades gliding gently on the back.

Think of it less as “pushing them down” and more as permitting them to soften. This opens the chest and frees the upper body for smoother, easier movement.

6. Strength and Stability

Strong abdominals don’t automatically mean stable movement. You might be able to do endless sit-ups, but if your spine and pelvis are out of alignment, that strength won’t feel supportive.

In Pilates, we work to connect both—building strength that is anchored by stability. Over time, you’ll feel how this combination gives you both power and ease, not just in class, but in everyday life as well.

7. Finding Length in the Pelvis and Spine

When finding alignment in the pelvis, many people overcompensate and tip the tailbone under more than necessary. This can make the lower back feel compressed rather than long and supported.

Instead of thinking about “tucking,” think about lengthening. Imagine space being created between each vertebra, from the base of the spine all the way up to the crown of the head. This sense of lift helps your whole posture feel more balanced and free.

A Final Word

Every Pilates practice is a journey of discovery. These common habits are simply stepping stones along the way. Be patient with yourself, ask questions, and remember, your teacher is always there to guide you.

With time, the movements that feel confusing now will start to feel natural. The more you practise, the more you’ll notice not just changes in your body, but also in how you move through daily life—with more awareness, ease, and strength.