Six Pilates Exercises You’re Doing Wrong


Pilates is a great way to work out, but if you’re doing it wrong, it can be painful and ineffective. Here are six common Pilates exercises that people often get wrong—and how to do them correctly. Polestar’s flexible design of pilates instructor course allows you to attend courses on weekends, minimizing time away from home and work.

Single-leg stretch.

This is another great exercise for stretching and strengthening the muscles in your hips and thighs. It’s also a great way to work on balance, so it’s good if you’re trying to transition into more advanced Pilates moves.

Here’s how to do it:

  • Stand with your back straight, abs engaged.
  • Take one leg out in front of you, keeping both sides level by pointing your toes down towards the floor.
  • Lean forward until you feel a stretch in the hip of your raised leg (don’t bend over too far). If you have trouble balancing at first, try placing something like a pillow or mat under one foot for added stability until you get used to doing this exercise correctly.

Basic hundred.

The basic hundred is a great exercise for strengthening the core and improving flexibility. It can be done on a mat or without one, depending on your fitness level. The basic hundred is also a good exercise to start with when learning pilates.

Finally, I recommend doing the basic hundred in the morning.

Double leg stretch.

You’re probably doing this one all wrong.

The double leg stretch is a great way to open up your hips, but it’s easy to get into bad habits that don’t serve your body well. Make sure you’re not doing any of these:

  • Keep your neck long and your head in line with your spine. If you find yourself leaning forward or rounding out through the back of your neck, it’s time to rethink things.
  • Keep your hips square to the front of the mat by staying on top of them throughout the exercise; don’t let them sink toward either side of the mat or tip up too much at all times during this pose.
  • Keep both knees over their ankles at all times—this will help keep tension out of both knees and prevent injury down the road! You’ll also want those heels flexed for maximum benefit (you can bend them as much as possible). Standing on one foot may make balancing easier if needed too!

Spine twist and curl.

The shoulders should not be pulled back or forward, raised or lowered, rotated or shrugged. The spine twist and curl is a great exercise for improving mobility in the mid-back region. However, many people tend to use too much strength when executing this move. This can cause poor posture and overstretching of certain muscles that lead to injury if done incorrectly for long periods of time.

To properly execute this exercise: Make sure your spine is aligned from head to tailbone with no arching or collapsing at any point during the movement (this ensures proper alignment). With both hands on your hips, inhale as you rotate right while exhaling leftward twisting; then reverse direction with each breath so that you are alternating sides as you twist back and forth – but don’t forget to breathe! You’ll want your shoulders relaxed throughout so they don’t get tight once finished with this exercise – it’s important not only during execution but after too!

The roll-up.

The roll-up is a foundational Pilates exercise that’s meant to strengthen your core and teach you to stabilize with less effort. But it can also be frustratingly challenging, especially if you’re new to Pilates.

Here’s how to do it right:

  • Start with the mat under your lower back, legs straight and arms bent by your sides. Maintain a neutral spine as you lift up through the ribs. Your head should remain relaxed throughout this movement—no scrunching or rolling of the neck!
  • Keep your ribcage lifted as your arms extend above you into an “L” shape (or even higher if possible), keeping them straight throughout this movement as well. Lower back down slowly; repeat 11 times on each side for one set of three sets total per day (three total sets).

Side kicks.

You will begin in a plank position with your hands on the mat and your feet tucked under you. You should be able to keep this form for 30 seconds before attempting the side kick, which is essentially an extended push-up.

To do a side kick, slowly lower one knee at a time toward the floor while keeping your legs straight and arms parallel to the mat. Do not bend your back or allow it to curve toward the floor; instead, keep your spine in line with both front and back legs as they align vertically—a 90/90 angle is ideal. If yours look more like 210/85 degrees, try putting some cushions under both knees to elevate them slightly so that they remain level with each other during this exercise.

As you continue lowering into a push up position (plank), move only one arm out at time so that it ends up straight above your head along with its corresponding leg; this creates balance between sides of body when performing plank kicks for beginners or intermediate Pilates practitioners who are familiar with building strength through core work but still need improvement when engaging their abdominals properly during these advanced moves as well as doing so safely without causing undue strain on muscles or joints due to improper posture.”

Pilates can be done incorrectly or with poor form, which can lead to injury and muscle imbalance.

Pilates can be done incorrectly or with poor form, which can lead to injury and muscle imbalance. Pilates is a great way to build strength and flexibility, but it can also be dangerous if you don’t follow the proper safety guidelines. Pilates exercises should be done at home or at the gym under the supervision of an experienced instructor who knows how to identify any potential problems in your technique.


Pilates is a great form of exercise that can help you improve your flexibility, mobility and strength. However, when done incorrectly or with poor form, it can lead to injury and muscle imbalance. When performing Pilates exercises, always remember to listen to your body and use proper technique so you don’t hurt yourself! Find out what area to master in Pilates as you become an instructor.

The Little Black Book of Influencer Marketing

The Little Black Book of Influencer Marketing is a resource that provides you with the tools and strategies you need to achieve your marketing goals. Social media management goal is to get you more followers to that you can get more sales.

The Little Black Book of Influencer Marketing is a resource that provides you with the tools and strategies you need to achieve your marketing goals. This book will show you how to identify potential influencers, create a plan for working with them, and measure the impact of their efforts so you can take action on what works best for your business.

The Little Black Book of Influencer Marketing is the definitive guide to influencer marketing. It’s for anyone who wants to learn how to use influencers to promote their business.

The book isn’t just about understanding the basics of influencer marketing, it’s also packed with tips, strategies and ideas for getting the most from your campaign.

We’ve included case studies from some of our clients to show you what works and what doesn’t. We’ve also included our favourite tools that we use day-to-day, so you can get started right away.

What is influencer marketing?

Influencer marketing is a form of marketing in which brands leverage influential people to reach target customers. The goal is to create strategies that help businesses reach target audiences, while increasing brand awareness and sales through recommendations from trusted sources.

How does it work?

The basic principle of influencer marketing is simple: Create a campaign around a topic that your audience cares about, then find an influential person who shares the same passion and send them your product or service — for free! By doing so, you’ll promote your brand to their followers who will see your product as something they should purchase.

What makes it so effective?

Influencers have an enormous impact on consumers’ purchasing decisions. According to a study by McKinsey & Company, 91% of millennials trust recommendations from friends and family over traditional advertising like TV commercials or billboards. Another study found that 69% of consumers are more likely to buy from brands recommended by someone they know or respect. With influencers providing recommendations on social media, word-of-mouth has never been easier (or more powerful)!

The Little Black Book of Influencer Marketing is a go-to resource for marketers and brands looking to manage their influencer marketing campaigns. It’s a comprehensive guide that covers everything from what you need to consider before you begin working with an influencer to how to find out the right person for your brand, how to develop content and manage existing relationships with influencers.

The book also includes case studies from companies like Nike, L’Oreal and Kraft Foods to illustrate the different types of influencers and the campaign strategies they used.

What Makes A Good Artist?

In order to be a good artist, you need to be able to think creatively and have a good eye for detail. You also need to be well versed in the medium you work in and have an understanding of technique. You also need to be able to learn from criticism, whether it’s positive or negative, and take things on board in order to improve. Finally, you need to have a passion for what you are doing. A concept board can be defined as the starting point of the creative process for a new home/room design.

When I was in college, studying fine art, the question of what makes a good artist would come up. In one class, our philosophy professor asked the class, “What makes a good artist?” I thought long and hard, and had no answer. Now that I’ve been painting for twenty-five years, illustrating books, teaching art classes, writing columns on art, and working with artists every single day through my online art gallery, I can finally answer this question. The answer is simple: A good artist is one who makes something beautiful–something that moves you, or makes you feel something.

Artists could have an easier time answering “What makes a good artist?” if they had a better answer to the question “What is art?” The word itself has always been controversial. What you might think of as art, others might laugh at, and vice versa. Maybe that’s why we call it the subjective nature of art. The same goes for what makes a good artist. Yet there are some general principles that can help us decide whether an artist is good or bad.

A good artist is someone who can create a design that you can look at and feel something from. If a piece of art makes you feel something, then the artist has done their job. This feeling can be many things: awe, inspiration, sadness, etc. So long as you have a genuine reaction to the work, it is safe to say it is good art.

Of course there are also other qualities that make an artist good: they are technically proficient with the materials they use to make their art; they have a style that is easily recognizable; they have a portfolio of successful projects or pieces of artwork. These are all assets for an artist to have, but the most important feature of any artist is that they know how to evoke an emotional response from the viewer.

There are many things that can make someone a good artist, but I’d say there are three main qualities that every good artist has in common.

First, a good artist has an eye for detail. Just as painters use different shades of the same color to create a more realistic and interesting image, artists of all kinds need to see the nuances and differences in their work. This helps them see what could be improved or what looks out of place.

The second quality is creativity. If you don’t have any original ideas, then your work will look like everyone else’s. A creative mind is constantly thinking of new ways to approach problems and coming up with solutions that no one else has thought of before.

The third quality is perseverance. It’s easy to get discouraged when you’re trying something new or when things don’t go according to plan—but if an artist gives up too soon, they’ll never know how far they could’ve gone! So it’s important for artists not give up just because things aren’t going well right now; they should keep working hard until they’ve achieved their goals!

If this question were to be asked of a group of artists, the answer would probably vary greatly. Everyone has his or her own idea of what attributes constitute a good artist, and though it’s difficult to reach a consensus on the qualities that make an artist great, there are some characteristics that most people would agree upon.

For one thing, a good artist is someone who has a passion for art and is forever striving to improve. Artists should also be creative and imaginative, with a keen eye for detail. They should be able to express themselves clearly in their artwork, and have the ability to create something new and original. Lastly, good artists are constantly learning about their craft, whether through formal education or by experiencing the works of other artists. These traits are all important in determining what makes an artist good, but it’s also important to note that no one can achieve perfection on their first try—it takes years of practice to become truly great at what you do! Check out the artistic works of different kinds of artist.