7 common Pilates myths - busted!

I will never forget my first Pilates class. I was a young university student in a Reformer studio filled with women in their sixties. The studio owner, also in her sixties, led us through a thoughtful discussion before class. She pointed out a reality that stuck with me: as women, we tend to have longer lifespans, which means we should start training now to ensure we remain physically independent as we age – possibly without a partner to rely on. (Of course, this applies to anyone who wishes to maintain a self-sufficient life for years to come).

Up until then, movement had always been about performance for me, as I was training to be a dancer, focused on refining my technique. But this conversation shifted my mindset. Exercise started to become more than just training for the moment; it was an investment in my future self. That realisation sparked my passion for Pilates, a practice that supports not only movement quality but also longevity (apparently, Joseph Pilates once said: “A man is as young as his spinal column”) and today, I am a strong advocate for mindful movement, one of my favourite ways to build strength and resilience for life.

In my journey as a teacher and student, I have noticed that many misconceptions about Pilates prevent people from experiencing its full benefits. Some see it as nothing more than stretching, while others assume it is only for dancers or the ultra-flexible. Don’t let these common myths stop you from giving Pilates a go – it’s time to clear up the confusion!

Myth 1: Pilates is just about stretching

Pilates is not about brute strength, so from the outside it might look like simply a gentle and easy stretching practice. In reality, when practiced with correct focus, precision and control, Pilates is a powerful system of detailed exercises designed to build strength, mobility and flexibility in a balanced way with a special focus on our deep stabilising muscles.

Tip:  To make your practice more intense, choose a rhythm that feels more challenging for you (sometimes slowing things down makes it harder!). Move your limbs further away from your centre, so that you can increase the load, or choose a higher number of repetitions. You can also add extra equipment (check the practices Upper body strength or Glutes power with mini band for extra muscular burn with a resistance bands), always maintaining proper form and breathing patterns. 

Also, remember to train for variable load and planes of motion: functional strength requires the ability to move efficiently in multiple directions. Challenge your body with unilateral work (moving only one limb to test your balance and activate your obliques), rotational exercises and combinations of different spinal movements to improve your dynamic stability.

Myth 2: You need to be naturally flexible to start

Many people hesitate to try Pilates because they think they are not flexible enough, in the same way they might feel intimidated by yoga. It is true, limited mobility in the hips or tight hamstrings can make some exercises more challenging, sometimes even reducing our capacity to access our deep abdominals and taking over our hip flexors instead. But in reality Pilates helps develop flexibility, rather than requiring it from the start: many people who struggle with poor mobility find that a regular practice significantly improves their range of motion over time through the combination of active stretching and controlled movement patterns rather than passive flexibility training only. By strengthening our muscles through their full range of motion and optimising fascial elasticity, Pilates supports functional flexibility, reducing the risk of strains or compensatory movement patterns.

Tip: If during exercises like Scissors or Side Kicks you feel your pelvis is moving to compensate for the lack of flexibility in your hamstrings, please keep your knees softly bent, so you can maintain your tailbone still and avoid over-gripping the front of your thighs. If sitting with your legs extended in front of you, like in The Saw, feels challenging, you can place a thin block under your sit bones and soften your knees, so you can more easily maintain a neutral pelvis in the preparation phase.

Myth 3: Pilates only works your core

One of the most persistent misconceptions about Pilates is that it is primarily a core workout. While Pilates does build exceptional core strength, limiting it to just an "ab workout" overlooks its full-body impact. Indeed, the Pilates method was designed to create balanced strength, mobility and coordination, and to improve functional movement patterns across the entire body, from head to toe.

Pilates targets both stabilising and mobilising muscles (even the tiny ones that many traditional workouts often neglect), meaning your glutes, shoulders, legs and even feet all play essential roles in every exercise.

Tip: To experience Pilates as a full-body workout, incorporate exercises that intentionally challenge multiple muscle groups simultaneously. For instance, Swimming, often seen as a back-strengthening move, actually engages your glutes, hamstrings and shoulders. A Side-lying series, while improving your hip mobility, also involves glutes activation, outer thigh strength and shoulder stability as you balance on your side.

Myth 4: You can’t do Pilates if you are injured or pregnant

Under the guidance of a qualified teacher, Pilates is an excellent practice for injury recovery and prenatal exercise. Many physiotherapists recommend Pilates for rehabilitation as practising it can strengthen our stabilising muscles without putting excessive stress on the joints. Pilates can also be adapted so that we may progressively increase or decrease resistance to match our needs at different stages in life. Every exercise can be adapted in multiple ways in terms of resistance, complexity and endurance, so we can always find something suitable, even when we need to keep one body part still when injured.

With the correct adaptations Pilates can be a fantastic way for pregnant people to maintain core and pelvic floor strength, and full body mobility while reducing the risk of strain in the connective tissues in a moment where the joints are particularly unstable.

Tip: If you are recovering from an injury, focus on controlled, low-impact movements from a seated or supine position and props for extra support, so that you can rewire your nervous system by reinforcing proper muscle activation, improving joint stability and gradually re-build confidence in the injured area. During pregnancy, prioritise gentle core engagement, breathwork and hips mobility, and choose side-lying, seated or all-fours positions exercises for a safer and more comfortable practice.

Myth 5: You need fancy equipment to do Pilates

While Reformers, Cadillacs and Wunda chairs can boost your Pilates experience, they are not necessary to get great results. Mat Pilates, which requires no equipment beyond a comfortable mat, is just as effective at building strength, flexibility and control. Your bodyweight coupled with controlled movements can be more than enough, but adding small props like resistance bands, Pilates rings or balls can further enhance your workout without needing large equipment.

Tip: If you are travelling or looking for budget-friendly Pilates prop alternatives, here are some creative swaps to keep your practice effective anywhere:

• No weights? Use bean cans or small water bottles for added resistance.
• No small Pilates ball? A rolled towel or small cushion works just as well for support and stability.
• No resistance band? Try a pair of long socks for gentle resistance training.
• No foam block? Use a thick book wrapped in a soft cloth for elevation and support.

Myth 6: You must always keep your lower back on the floor during abdominal work

Many people believe that the lower back must always stay pressed into the floor during Pilates abdominal exercises, leading to confusion about what is truly best for the body. It is true that spinal positioning can impact our core engagement, as arching too much can strain the lower back while pressing down too forcefully may limit our natural movement. But the reality is that Pilates promotes both neutral and imprinted spine, depending on our individual needs and the approach - Classical vs Contemporary. Rather than enforcing one rigid rule, you might want to experiment with both options and see what works best for you.

For instance, many find that working in neutral spine strengthens their deep core muscles and supports long-term postural health better (the reasoning behind this is that you want to exercise in the spinal position you more often assume when you move in your daily life, which is with a neutral arch in your lumbar spine). Others benefit from imprinting,especially when starting out or dealing with lower back discomfort, as they feel it is easier to manage the load of their legs and to avoid discomfort in their lower back.

Tip: If you notice your lower back excessively arching during abdominal exercises like Toe Taps or The Hundreds, try gently imprinting your spine to prevent strain. If pressing down feels restrictive or you don’t need to tuck your tailbone to feel comfortable, explore maintaining a light natural curve in your lower back while focusing on deep core hugging. Check out my Core Awakening class for a series of preparatory core activations.

Myth 7: If you are not shaking, you are not working hard enough

Many people believe that if their muscles aren’t visibly shaking during a Pilates session, they aren’t working hard enough. While it is true that muscle tremors can be a sign of fatigue and neuromuscular engagement, they are not the only indicator of an effective workout. Pilates is built on control, precision and breath, and these qualities go beyond visible shaking to create lasting strength.

Shaking can happen when our muscles are working to their limit, especially during slow, controlled movements or isometric holds (when we maintain a static position under tension). However, some experienced practitioners feel little to no shaking because their muscles have adapted to sustained contractions over time. Overemphasising tremors can lead to compensatory patterns, where the wrong muscles take over, so rather than relying on shaking as a measure of intensity, focus on movement quality, proper alignment and breath control as keys to a more effective and sustainable practice.

Tip: If you find yourself shaking excessively, reset your posture and breath, as tension or fatigue might be creeping in. If you never shake, consider adjusting resistance, range of motion or tempo to gently challenge your muscles while maintaining control.

Pilates is for everyone, beginners and athletes, the super-inflexible and the hyper-mobile. It is an inspiring practice that strengthens your entire body, improves your movement quality, and easily adapts to your goals and needs. Give it a try: you might just be surprised by the results!

Main image courtesy of Yogaandphoto by Cecille