Moving without the core

In Pilates and yoga, I always tell my clients to avoid moving their muscles to assume a certain posture without engaging the core. This applies to all movements, including lifting your arms. It can lead to ineffective execution of exercises. Additionally, it may result in overuse of injuries. But tucking in your core muscles helps free up your entire body for an increased range of motion and mobility.

Incorrect breathing technique

Did you know that breathing is part and parcel of Pilates? Most people may know this but not get the right technique of breathing in deeply into their abdominals as required. But after mastering it, people find it easier to effectively go through a full session. It is exactly the opposite when you breathe in shallowly. It denies your muscles enough oxygen, making the movements harder than imagined. If you can make a conversation during a Pilate’s session, then be sure there is a problem with your breathing, which is negative to your muscles.

Equipment abuse

I call it abuse because Plates equipment do not deserve wrong use, plus it is a health issue. If you misuse them, then your risk for injuries increases and this is what I never recommend. For example, some people spend too much energy by pulling the resistance bands harder, not knowing that it only strains their effort, lessening performance. Also, if you allow your feet to dangle in air while using a reformer, the risk is on your back. It is best to consult your instructor on the best approach when using any equipment. I also recommend finding a professional in the job for the best guidelines.

Improper posture

Through Pilates, you can better your posture and move better; whether in your daily activities or doing the exercise. It implies that without a great posture, your session may not be successful. I always tell my clients to avoid round their back and shoulders or slouching during a Pilates session to prevent the risk of injuries of chronic inflammation the muscles around this area. If you are doing a leg raise, keep all other parts straight and aligned; avoid bending the knee of the leg on the surface.


Almost every successful individual talks about consistency in their journey. And yes, it also applies to exercise, including Pilates. One or two sessions in a long time cannot give results. For you to see a big magnitude of change, be consistent. You may start with two sessions every week and make them three after some time. Dedicate yourself more and be sure you will love it upon seeing even the least improvement.

Anastasia Filipenko

Anastasia Filipenko is a health and wellness psychologist, dermatolist and a freelance writer. She frequently covers beauty and skincare, food trends and nutrition, health and fitness and relationships. When she's not trying out new skincare products, you'll find her taking a cycling class, doing yoga, reading in the park, or trying a new recipe.

MS, University of Tartu
Sleep specialist

Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.

MS, Durham University

The work of a family doctor includes a wide range of clinical diversity, which requires extensive knowledge and erudition from a specialist. However, I believe that the most important thing for a family doctor is to be human because the cooperation and understanding between the doctor and the patient are crucial in ensuring successful health care. On my days off, I love being in nature. Since childhood, I have been passionate about playing chess and tennis. Whenever I have time off, I enjoy traveling around the world.

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