When learning how to do Pilates the student will be introduced to using a ball to assist in the undertaking of the exercises. But problems can occur when there is a lack of strength within the core muscles and restricted flexibility to perform the various movements correctly. By introducing modified movements using a smaller ball, successful completion of many exercises can be achieved.

As a key movement technique, the roll up is unfortunately often performed incorrectly due to core muscle weakness. Rather than repeating mistakes it is better to modify the exercise in order that it can be beneficial. This is achieved by undertaking a half roll down by sitting on the Pilates mat and using a mini ball placed behind the spine. The knees can in fact be bent in order to make the exercise more comfortable to perform with the arms extended forward to activate the scapular plane.

Another basic, core strength improving Pilates exercise is bridging but often the benefits are not forthcoming due to the spine being extended too much due to a lack of the very strength that this exercise will steadily build. To assist in the correct execution of the movement, a mini ball should be placed between the knees which will help in stabilising the pelvis. This will ensure that the pelvic floor is utilised correctly and ensuring that core muscles are being strengthened.

When discovering how to do Pilates, an exercise such as the corkscrew will be part of the routine, whether as a beginner or for undertaking more advanced techniques. The inherent problem is that this technique can result in a straining of the lower back for those suffering from tight hamstring or weak abdominal muscles. Consideration has to be given to the fact that a man's quad muscles are bigger than a woman's resulting in a potential greater difficulty in performing an unadjusted corkscrew movement technique. By introducing a small Pilates ball to the exercise where the ball is placed under the tailbone right at the bottom of the spine, any strain building up on the hamstrings will be reduced with the results being that the muscles located in the lower back area will have the ability to be relaxed.

Once there is an acceptance and willingness to adjust some of the principle techniques of Pilates movement, any problems relating to muscle strain and potential injury can be reduced. This will give the participant in Pilates much more confidence to continue their pursuit of greater fitness, improved core muscles strength, greater flexibility, improved posture and better all round health and vitality that the exercise regime offers. It is important to learn the basics of how to do Pilates and once familiarised, they can be adapted to suit the circumstances of the individual. Don't worry, the vast majority of people who start Pilates are not super fit and require feeling comfortable when undertaking the exercises. Once this is achieved, then real progress can be made and the benefits then enjoyed.