The Basic 10: Common Mistakes & Fixes
Practise it safely, and get the real benefit — the fix for every common form slip.
The Hundred
“Why do I feel a sharp strain in my neck instead of a burn in my stomach?”
Why: You’re lifting your head with your chin and throat instead of the deep abdominals.
The fix: Nod slightly like saying “yes,” then lift the head and shoulders while looking right at your belly button. If the neck still aches, place one hand behind the head — or rest it flat — while pumping the arms.
The Roll-Up
“Why do my feet fly off the floor when I roll up?”
Why: Your hip flexors are yanking you up because the abdominals aren’t engaging.
The fix: Squeeze the inner thighs together and flex the feet hard, as if pressing them into a brick wall. Slightly bend the knees, or place a small towel under the low back to get over the sticky midpoint.
The Roll-Over
“Why can’t I lift my legs up and over my head, and why does it crush my neck?”
Why: You’re relying entirely on leg momentum, so the spine collapses and jams your weight straight into the cervical vertebrae.
The fix: Never roll onto the actual neck — your weight stays on the backs of the shoulders and the upper shoulder blades. Press the triceps and palms into the mat like iron bars, and let the lower belly lift the hips up and over. If you can’t get over safely, substitute Rolling Like a Ball to build the same spinal articulation without neck strain.
Rolling Like a Ball
“Why can’t I stay tucked, and why do I roll onto my neck?”
Why: Your shape changes mid-roll because you’re throwing the head back or kicking the legs for momentum.
The fix: Lock your gaze on your belly button to protect the neck. Squeeze the thighs to the torso and freeze the frame — never roll past the tips of the shoulder blades.
Single Leg Circles
“Why does my pelvis rock side to side as the leg circles?”
Why: The circles are too large for your core to stabilise.
The fix: Make smaller, precise circles — about the size of a dinner plate. Anchor the opposite hip down into the floor like heavy lead so only the circling leg moves.
Single Leg Stretch
“Why does my low back pop up and arch when I switch legs?”
Why: You’re lowering the extended leg too close to the floor, pulling the spine out of alignment.
The fix: Shoot the extended leg higher — toward where the wall meets the ceiling (about 45°). Keep the stomach scooped deep toward the mat to anchor the spine.
Double Leg Stretch
“Why do I feel a pinch or pop in my hips when I extend both legs?”
Why: The legs are squeezing too hard at the hip joint without enough core support.
The fix: Keep the legs higher as you extend, and think of reaching out through the toes to create length in the hip — rather than pushing the legs away.
Spine Stretch Forward
“Why does my low back slump backward when I try to sit tall?”
Why: Tight hamstrings are pulling the pelvis back, forcing the low spine to round.
The fix: Bend the knees slightly, or sit up on a yoga block or folded blanket. This frees the hips so you can sit directly on top of the sit bones before peeling forward.
The Saw
“Why do my feet slide back and forth when I twist?”
Why: The hips are twisting with the upper body, so you lose the spinal rotation.
The fix: Glue both seat bones to the mat like they’re set in cement. As you twist to the right, consciously press the left hip back into the floor to counteract the movement.
Side Leg Kicks
“Why does my whole torso rock when I kick the top leg?”
Why: The shoulder girdle and powerhouse are relaxed, so there’s no stable base.
The fix: Press the bottom arm firmly into the mat and engage the obliques to lift the waist slightly off the floor. The kick should only be as big as you can stay completely still from the hips up.
The Seal
“Why do I lose my balance and tip over sideways?”
Why: Your hands aren’t giving the right counter-pressure against the legs.
The fix: Thread the hands inside the thighs and wrap them around the outside of the ankles. Press the knees outward into the elbows, and the elbows back into the knees, to build a rock-solid centre line.
The whole sequence
“Why am I completely out of breath by the fifth exercise?”
Why: You’re rushing and holding your breath through the transitions.
The fix: Pilates is a moving meditation — use the transitions as part of the work. Inhale to prepare or begin a move, and exhale completely through the mouth to execute the hardest part.
If you only have ten minutes
“Can I skip the setup and just jump into the movements?”
Why: Skipping the setup raises your injury risk and cuts the core benefit.
The fix: Take just 30 seconds before The Hundred — lie flat, find your breath, and draw the powerhouse in. Precision and intent matter far more than rushing the ten moves.
The Way by Gina Santangelo
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