Ten Minutes of Daily Floor Exercises May Boost Balance and Flexibility, Study Finds

Just 10 minutes of specific daily floor exercises may significantly improve balance, flexibility, and agility, according to new research from Japanese scientists.

The study, published in the journal PLOS One in April, found that participants who performed a simple routine while lying on their backs daily for two weeks showed measurable improvements in standing balance, side-to-side agility, and trunk flexibility.

“One of the biggest practical takeaways is that even a short, low-load exercise program performed lying down may still improve important physical functions,” said corresponding author Tomoaki Atomi of the Tokyo University of Agriculture and Technology in comments to media outlets.

The routine was specifically designed to improve coordination between core stability and lower-body movement, challenging the conventional wisdom that physical improvements require intense standing exercises or strength training.

Researchers conducted two experiments to test their hypothesis. The first involved 17 healthy young men who followed the routine and were compared against a control period. In the second experiment, 22 young adults were evaluated before and after completing the program to assess how it affected their movement during agility tasks.

The exercise routine focused on three key elements: abdominal activation, connecting the trunk and lower body through bridge-like movements, and lower-extremity coordination exercises that incorporated toe and ankle work. All exercises were performed while lying face-up, which the researchers noted provides a more stable and less demanding position than standing exercises.

According to the research team, proper technique—particularly regarding toe and ankle positioning—is essential for achieving the intended benefits. They suggested the routine might be most effective when performed in the morning as a way to “activate” the body’s balance and coordination systems.

Not all fitness markers showed improvement, however. The study found no significant gains in measures more closely tied to raw strength and explosive power, such as grip strength, standing long jumps, or 50-meter sprint performance. Instead, the benefits appeared to be more closely linked to movement control and neuromuscular coordination.

“The most meaningful finding to us was not simply that flexibility improved, but that balance and side-step performance also improved without significant changes in maximal strength or power,” Atomi explained.

The study has several limitations that the researchers acknowledged. These include small sample sizes, the relatively short two-week duration, the lack of a control group in the second experiment, and the fact that participants were primarily healthy young men. It’s also unclear whether the observed improvements would translate to real-world outcomes such as reduced fall risk.

Outside experts caution about overinterpreting the results. Jordan Weiss, assistant professor at NYU Grossman School of Medicine and a scientific writer at Assisted Living Magazine, noted, “Two weeks is too short to build muscle and the data confirm that. What did improve was coordination, which is the brain learning faster than the body can grow.”

Weiss added that some improvements may simply reflect participants becoming more familiar with the testing procedures. “Healthy young adults adapt to almost any motor task within days. Some of this is real neural change, and some is just familiarity with the test.”

Despite these limitations, the researchers believe their approach merits further study, particularly for older adults and in rehabilitation settings. The routine’s low-impact nature and the stable position in which it’s performed make it potentially valuable for those with mobility concerns.

“The supine setup takes the fall risk out of the session,” Weiss acknowledged. “A free, equipment-free format can add tremendous value even if the underlying evidence is still preliminary.”

Health professionals recommend that individuals with injuries or balance issues should consult with a doctor or physical therapist before attempting the routine.

The study also represents a personal journey for one of its authors. Tomoaki Atomi, a physical therapist, collaborated with his mother, co-author Yoriko Atomi, PhD, whom he previously treated for knee and back issues. Now in her 80s, she continues to study the connections between movement, nutrition, and overall health.

“I am committed to creating a world where people everywhere can live beautiful, upright lives—both physically and mentally,” the elder Atomi stated.