A new study from Japanese researchers suggests that just 10 minutes of daily floor exercises may improve balance, flexibility, and agility. The routine, performed lying on the back for two weeks, was designed to link core stability with lower-body coordination.
The study, published in PLOS One, included two experiments with healthy young adults. Participants showed improvements in standing balance, side-to-side agility, and trunk flexibility. Lead author Tomoaki Atomi said the findings suggest that even short, low-load exercises performed while lying down can improve coordination.
However, there were no significant gains in strength or power. The benefits appeared linked to movement control and neuromuscular coordination, not muscle growth.
Experts caution that two weeks is too short to build muscle. The observed improvements likely stem from neural adaptation rather than physical change. The supine position eliminates fall risk, making it a safe starting point for older adults or those with balance issues.
Researchers suggest performing the routine in the morning to activate the body's balance and coordination systems. They stress that proper technique, especially toe and ankle positioning, is critical.
The study's limitations include small sample sizes, a short duration, and a lack of diversity in participants. Whether these improvements translate to real-world outcomes like fewer falls remains unknown.