Exercise and fitness: If you're starting off on Pilates, avoid these 5 common mistakes

Exercise and fitness: Pilates is a practice that emphasises controlled, precise movements. It's not about speed but rather about executing each movement with intention and proper form (Image: Canva)

Sara Ali Khan's commitment to fitness has impressed and inspired many. The actor, whose latest film, a mystery thriller titled Murder Mubarak which will be released on Netflix on March 15, posted a workout video that's hard to miss. With a focus on core strength and intense circuit training, her routine sets a high bar. If you follow her workout videos, and want to add Pilates to your exercise routine, here are some key considerations to ensure you stay safe and healthy.

Embarking on a Pilates journey can be both exhilarating and daunting, particularly for newcomers. However, with the right approach and mindset, your initial Pilates class can be rewarding and injury-free. Here are essential tips and pitfalls to steer clear of, maximizing the benefits of your Pilates experience.

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Mistake 1: Going too fast

Pilates is a practice that emphasises controlled, precise movements. It's not about speed but rather about executing each movement with intention and proper form. Rushing through exercises can lead to improper alignment and potential injury. Instead, focus on moving slowly and mindfully, paying attention to how each part of your body is engaged during the exercises.

Mistake 2: Breathing incorrectly

Breathing is a fundamental aspect of Pilates. It's essential to coordinate your breath with your movements for optimal results. Instead of shallow breathing, focus on lateral breathing. This means breathing into the sides and back of your ribcage to engage your deep core muscles effectively. Place your hands on your ribs to feel them expand as you inhale, and then exhale fully, drawing the ribs gently inward. This type of breathing not only supports your core but also helps you maintain control throughout the exercises.

Mistake 3: Moving your head too much

During exercises where you're lifting your chest off the mat, such as in Mat Pilates, it's crucial to maintain proper neck alignment. Avoid straining your neck by keeping your gaze slightly upward and forward, as if you're holding a small orange between your chin and chest. This positioning helps to lengthen the back of your neck and keeps your cervical spine in a more neutral position.

Mistake 4: Tightening your shoulders

Tension in the shoulders is a common issue, especially when exerting effort during Pilates movements. To counteract this, visualize your shoulder blades sliding down your back as you engage your back muscles. This action helps to relax the shoulders and keeps your upper body open and aligned. Remember, Pilates is about finding balance and ease in movement, so aim to keep your shoulders relaxed even when working on challenging exercises.

Mistake 5: Confusing strong abs with stable abs

While having strong abdominal muscles is beneficial, Pilates focuses more on creating stability in the core. Your core acts as a stabilising force, supporting your body's movement and alignment. Instead of solely aiming for a six-pack, concentrate on engaging your deep core muscles, such as the transverse abdominis and pelvic floor. These muscles act like a corset, providing stability and strength from the center of your body. Pilates exercises are designed to target these deep muscles, promoting core stability and overall strength.

Pilates is a practice rooted in precision and control. Each movement is intentional, with a focus on proper alignment and muscle engagement. By avoiding these common mistakes and understanding these basic Pilates principles, you can enhance the effectiveness of your practice and experience the full benefits of this transformative exercise method.