Navigating the college experience takes a lot of time management: classes, homework, internships, and jobs, in addition to your body and mind. As a full-time college student pursuing a double major in Public Relations and Media Management, I don’t often have a full hour for a gym sesh, but I can usually spare five minutes! This is where The Pilates Series of Five comes in.
The Series of Five is a complete, equipment-free abdominal series that has made my life so much easier. Whether I’m stuck between classes or getting ready for bed, I can do this series to feel stronger and more centered.
What is the Series of Five?
It’s a classic Pilates abdominal sequence made up of five moves:
1. Single Leg Stretch
2. Double Leg Stretch
3. Single Straight Leg Stretch (Scissors)
4. Double Straight Leg Lower
5. Criss-Cross
Each move targets your abdominals a bit differently, and when done in sequence, it targets your entire core, without the need for a gym, weights, or even shoes.
Why it Works for College Students
1. It’s quick. Like really quick.
These exercises take under five minutes. Perfect for when you’re in between classes or just need a study break that doesn’t involve scrolling on TikTok.
2. No gym membership required.
It’s as simple as rolling out a mat on your bedroom floor! No fancy equipment needed!
3. It strengthens your core (and encourages good posture).
Sitting all day? Carrying a heavy backpack? The Series of Five strengthens your deep core muscles and helps you stand (and sit) a bit taller without even thinking about it.
4. It improves body control and stress reduction.
Pilates is all about slow, intentional movements and breathwork. Consistent practice helped me learn so much about my body and be more aware of how I respond to stress.
5. It may boost your academic performance.
A recent study found that students who did regular Pilates-based exercise showed significant improvements in memory, attention, and math test scores compared to students who didn’t exercise. Just a few short sessions a week can support both your body and your brain.
Getting Started
You don’t need to be a Pilates expert. Just search “Pilates Series of Five” on YouTube and follow along. Start with 6–8 reps of each exercise and progress from there.
Quick Tips
1. Don’t bulge your abs
Imagine your belly button being glued to your spine. Keep your ribs in and engage your core.
2. Slow and controlled
Speed is not the goal. Keep your pelvis still and allow the movement to be controlled and deliberate.
3. Intentional breath
Inhale when you lift, exhale when you lower. Your breath should support your movement.
4. Start with modifications
If you’re new to Pilates, feel free to modify! Lower your head, bend your knees, and shorten your range of motion. Even when modifying, those muscles are still actively working.
Final Thoughts
If you enjoy feeling ‘active’ without the pressure of high-intensity workouts, Pilates is for you! The Series of Five is quick, effective, and delivers the results you want. It helped me feel more present and gave me mental clarity, even on my busiest days.
Try it out! Your body (and GPA) will appreciate it!
DISCLAIMER: You should consult your physician or other health care professional before starting this fitness exercise to determine if it is right for your needs. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
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