Women's Health May 15, 2026 0 Comments

Unlock Hidden Strength: The 10-Minute No-Equipment Workout That’s Shaping Elite Balance and Agility Fast!

Ever wondered if just 10 minutes a day lying on the floor could actually make you move better and keep you steadier on your feet? Sounds a bit too good to be true, right? But here’s the kicker: new research is buzzing about a super-simple, low-key workout that not only boosts your balance and agility but also might just be the secret sauce to aging without the usual creaks and stumbles. As someone who’s juggled fitness trends and SEO chaos for years, I gotta say, this sneaky little routine caught my eye—not because it’s flashy, but because it’s smart, accessible, and backed by some solid science. Falls are no joke, especially as we clock more birthdays, and this quick workout could be the game-changer we didn’t know we needed. Trust me, it’s easy, beginner-friendly, and unlike those exhausting high-intensity sessions, this one won’t have you gasping for air—it’s all about finesse and focus while you’re chilling on your back. Curious to dive in and find out how lying down might just get you standing tall and steady? Let’s unpack why this 10-minute floor workout has everyone talking. LEARN MORE

4 min read

New research suggests this 10-minute floor workout can help improve balance and agility.

Balance is super important as you age, considering how falls are the top cause of injury in adults 65 and older.

While the research focused on young adults, the routine itself is easy and beginner-friendly, so older and sedentary people may also benefit from it.

Aging comfortably doesn’t happen by accident, and it requires some solid prep work on your end to ensure you’ll be as mobile as you can be as you get older. A growing body of research suggests that focusing on strength, balance, and agility can help support your body as you age. And now, new research suggests there’s a specific workout to help you do just that—and it can be done in 10 minutes.

The workout is detailed in a new study published in PLOS One. It’s low-intensity and is done lying down (in what’s called the “supine position”). Researchers found modest improvements in balance, agility, and flexibility.

“I am now 81 years old. I do this exercise every morning,” says Yoriko Atomi, PhD, study co-author and professor emeritus at The University of Tokyo. “Prevention is key when it comes to avoiding falls and joint conditions such as knee and lower back pain.”

Here’s more about the workout, plus why experts say it’s worth your time.

Meet the experts: Tomoaki Atomi, PT, PhD, study co-author, physical therapist, and researcher at Kyorin University; Molly Gearin, PT, DPT, physical therapist at WAVE Physical Therapy & Pilates; and Yoriko Atomi, PhD, study co-author and professor emeritus at The University of Tokyo.

What did the study find?

The study was divided into two parts. For the first part, a randomized crossover trial, 17 healthy young men were asked to do a 10-minute session of this workout each day for two weeks, along with a control workout. During that time, the researchers assessed their flexibility, agility, strength, and balance.

Another portion of the study involved 22 men and women who did the program for two weeks. During that time, the researchers analyzed their balance by using motion sensors placed on their bodies during a side-step agility test.

Researchers found that when people did the 10-minute program, they had noticeable improvements in their balance, flexibility, and agility. Specifically, they found that these participants didn’t sway as much during standing tests after the workout, had faster side-to-side movements, and did better on a seated forward bend test, suggesting they developed a greater range of motion.

Worth noting: The researchers didn’t find a change in strength or power from this workout. (Grip strength, jumping distance, and sprint speed didn’t change.)

How do you do this workout?

There are a few segments to do this routine. The first focuses on your abdominal muscles. While lying on your back, flex your knees, place your hands on your abdomen, and lightly push into your abs with your fingertips. Flex your abs to push back into your fingertips, and then relax. (The study includes an illustration to show where your fingers should be.) Do this three times.

The next exercise has you lie on the ground, flex your knees, and place your hands on your abdomen. Tilt your pelvis back while keeping your abs contracted. Contract for five seconds with your hips slightly off the floor, then relax, repeating this 10 times.

For the final exercise, lie on your back with both legs straight. Keep the soles of your feet flat on the floor and bend one knee, bringing it as close to your body as possible. Lift the toes of the foot of your bent leg and curl them under. Hold this position and slide your heel along the floor to straighten your leg. When your leg is straight, your foot should be angled up toward your leg. Then, do different “rock, paper, scissors” training with your toes. The “rock” is clenching your toes, “scissors” is raising your big toe, and “paper” is keeping your toes apart. Do this five times.

“These exercises are relatively accessible and low-load, so many people may be able to do them at home,” says Tomoaki Atomi, PT, PhD, study co-author, physical therapist, and researcher at Kyorin University. “However, proper technique matters—especially trunk muscle activation, lower limb coordination, and toe/ankle movement.”

Why is this so helpful for healthy aging?

Balance and agility are helpful at any age, but they’re especially crucial as you get older, explains Molly Gearin, PT, DPT, physical therapist at WAVE Physical Therapy & Pilates. “Falls are the leading cause of injury in adults age 65 and older,” she says. “We also know that an individual’s risk of falls increases with poor balance, agility, and trunk control/flexibility, since the body cannot stabilize itself against external stimuli, such as catching a foot on a curb or being bumped by a dog.”

As a result, doing exercises to work on your ability and balance can lower the risk of falls, along with your overall risk of injury, Gearin says.

One more—very important—thing to point out: Research links good balance and agility to a longer life.

Who benefits the most from this?

This particular study focused on healthy young adults, so it’s hard to say for sure that the perks extend beyond that group. “However, because the program is low-load and relatively safe, it may be especially promising for beginners, older adults, sedentary individuals, or people in rehabilitation,” Tomoaki Atomi says.

Gearin also adds that this is likely to be beneficial for everyone. “Anyone can benefit from a program like this, as it aims to improve the connection between trunk stability and lower body coordination, which are both essential for everyday movement and function she says. “However, because muscle mass and neuromotor control naturally decline with age and sedentary behavior, this type of program may be especially beneficial for older adults, those beginning a wellness journey, or individuals returning from a period of relative inactivity.”

If you’re interested in trying this, Yoriko Atomi recommends incorporating the workout into your day. “Treat this as a daily routine, just like brushing your teeth every morning,” she says.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

Carina Hsieh, MPH, is the deputy features editor of Women’s Health. She has more than a decade’s worth of experience working in media and has covered everything from beauty, fashion, travel, lifestyle, pets, to health.

She began her career as an intern in the fashion closet at Cosmopolitan where she worked her way up to Senior Sex & Relationships Editor. While covering women’s health there, she discovered her passion for health service journalism and took a break to get her Masters in Public Health. Post-grad school, she worked as a freelance writer and as The Daily Beast’s first Beauty, Health, and Wellness Reporter.

Carina is an alum of the Fashion Institute of Technology and the Yale School of Public Health. She and her French Bulldog, Bao Bao, split their time between Brooklyn and Connecticut. She enjoys reformer Pilates, (slow) running, and smelling the fancy toiletries in boutique fitness class locker rooms.