A Pilates instructor with over three decades of experience shares the Pilates mistakes shes learned not to make.

Its like heaven to study with someone else, she says.

Its wonderful to not have to think about what comes next, and to be a student again.

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A lot of people in contemporary Pilates are adding their own philosophy, she says.

A lot of people who are new say they dont feel anything, she says.

Dont squeeze

Its not uncommon to hear the cue to squeeze the muscles during a workout class.

Two young women practicing ballet with a teacher in the dance hall.

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But Allen says thats something that she avoids both in her teaching and in her personal Pilates practice.

You want to engage, but I never squeeze the life out of it, she says.

Youre not going to be able to moveyoure going to lock everything up.

Woman doing hip exercises

Instead, Allen prefers thinking about connecting her glutes.

Dont hold your breath

Similarly, Allen makes sure that shes never holding her breath.

The breath is one of the tenants of Pilatesits a part of the technique, she says.

Cropped image of woman doing lunge yoga pose

It helps your muscles be more pliable; its the engine of the movement.

I never do anything without first going inward and moving from there.

Just be true to yourself, and listen to your bodydont let your ego get in the way.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

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Woman doing arm exercise without weights while sitting on mat at home.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles