A simple 10-minute floor exercise routine may help the body move with better balance and control.
Standing and moving look simple, but they depend on fast, coordinated adjustments across the body. In a new study, researchers tested whether a short, low-intensity routine could improve body control in healthy young adults.
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The researchers tested the same 10-minute daily floor exercise routine in two ways. First, 17 healthy young men completed a controlled crossover experiment in which each participant served as his own comparison: balance and movement were tested before and after two-week periods with and without the exercises added to their usual routine. Second, another 22 healthy young adults did the exercise routine for two weeks, and motion sensors were used before and after the program to examine how their bodies moved during a side-step test. The exercise routine was done lying on the back and had three simple parts: targeted core muscle contractions, small pelvis-lift movements similar to a gentle bridge, and controlled leg, ankle, heel, and toe movements. The full routine, including step-by-step illustrations, is available on the journal website.
- Balance improved: when participants stood with their feet together, the area covered by participants' body sway fell by about 33% over the two weeks with the exercise routine, compared with about 9% over the two weeks without the exercise routine. The overall distance their body swayed also fell by about 10%, while it increased by about 6% without the exercises.
- Side-step performance improved, and movement appeared smoother: participants completed about 5% more side-steps after the exercise period, compared with essentially no change during the period when they followed their usual routine. In the sensor-based test, they also showed less head and upper-body movement per step.
- Flexibility improved: participants could reach about 4.5 centimeters (cm) farther forward while sitting with their legs straight. After the period without the study exercises, the average gain was about 1.5 cm.
- The routine did not clearly improve strength or power: grip strength, jumping distance, and 50-meter sprint performance did not meaningfully change.
Balance and movement depend on how well the core, pelvis, legs, ankles, and feet coordinate to keep the body stable. Practicing these linked movements while lying down may help the body organize that control without the added challenge of staying upright. In that supported position, the exercise routine can shift the focus from holding posture to refining timing: when the trunk braces, how the pelvis moves, and how the legs and feet guide force through the body. This could translate into steadier posture and smoother movement once standing.
Larger and longer studies are needed to confirm the findings and determine whether the measured improvements lead to meaningful benefits in everyday movement, sports performance, or rehabilitation. Still, the results suggest that even short, low-intensity coordination training can influence how the body organizes balance and movement. In episode #111, Dr. Kelly Starrett and I discuss building a durable body, reclaiming lost mobility, and raising resilient young athletes.