According to Medical News Today, researchers in Japan developed a short series of supine exercises that focus on coordinating core and lower-limb movement while reducing the effects of gravity. The study found that after two weeks of practicing the routine for about 10 minutes a day, healthy young adults showed measurable improvements in balance, agility and range of motion.

The exercises, performed entirely on the floor, include abdominal activation, small bridges to link trunk and hip muscles, coordinated leg slides and presses, and even toe movements resembling “rock, paper, scissors.” By training the nervous system to better coordinate the trunk with the lower body, participants improved stability without increasing muscle strength or power.

Doing the routine lying down provides a wider base of support and less postural demand, which may make it safer and more accessible than traditional balance drills that require standing or unstable surfaces.

Although the results are promising, the research was done on healthy young adults, and it’s not yet known whether the same benefits would apply to older adults or people with mobility issues. The authors suggest further studies to explore its use in fall prevention or rehabilitation settings.