The program, performed lying on the back daily for two weeks, was designed to link core stability with lower-body coordination.<\/p>\n
Fitness Experts Say Viral Workout Feels ‘Too Easy’ But Delivers Real Health Benefits<\/strong><\/a><\/p>\n “One of the biggest practical takeaways is that even a short, low-load exercise program performed lying down may still improve important physical functions,” corresponding author Tomoaki Atomi told Fox News Digital.<\/p>\n A short and specific daily exercise routine may help improve balance, flexibility and agility.<\/p>\n (iStock)<\/p>\n “Many people may assume that improving movement requires intense standing exercise or strength training,<\/a> but our findings suggest that improving how the body coordinates movement \u2014 particularly between the trunk and lower limbs \u2014 may also be highly valuable,” he added.<\/p>\n Read On The Fox News App<\/strong><\/a><\/p>\n The study included two experiments. In the first, 17 healthy young men followed the routine and were compared to a control period. In the second, 22 young adults were tested before and after the program to see how it affected their movement during an agility task.<\/p>\n Viral Videos Show Ripped Gym Bros Collapsing During Pilates Workouts<\/strong><\/a><\/p>\n Researchers said the routine was built around three main elements: abdominal activation, linking the trunk and lower body through a bridge-like movement, and lower-extremity coordination exercises that also included toe and ankle work. The exercises were done lying face-up, a position the authors said is more stable and less demanding than standing.<\/p>\n The researchers stressed that proper technique \u2014 particularly involving the toes and ankle positioning \u2014 is important to achieving the intended benefits.<\/p>\n They suggested the routine may be most useful when performed in the morning, as a way to “wake up” the body\u2019s balance and coordination systems<\/a>.<\/p>\n Key Fitness Measure Is Strong Predictor Of Longevity After Certain Age, Study Finds<\/strong><\/a><\/p>\n But not every fitness marker improved, according to the researchers. They did not find significant gains in grip strength, standing long jumps, 50-meter sprint performance or other measures tied more closely to raw strength and explosive power. Instead, the benefits appeared more closely linked to movement control and neuromuscular coordination.<\/p>\n “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 said.<\/p>\n The low-impact routine is designed to improve coordination between the core and lower body in a stable, lying-down position.<\/p>\n The routine, therefore could serve as a tool rather than a full workout replacement. The authors said the findings should be viewed as early evidence supporting feasibility,<\/a> not proof of clinical effectiveness.<\/p>\n Older Adults Should Target These Muscles When Strength-training, Says Fitness Pro<\/strong><\/a><\/p>\n They also acknowledged several limitations, including small sample sizes, the short two-week duration, the lack of a control group in the second experiment, and the fact that the participants were healthy young adults,<\/a> most of them men.<\/p>\n It\u2019s also unclear whether the improvements would translate to real-world outcomes like fewer falls.<\/p>\n Experts say the routine may be a useful starting point, but should not replace full-body exercise.<\/p>\n Outside experts say the distinctions and limitations are key to consider.<\/p>\n Click Here To Sign Up For Our Health Newsletter<\/strong><\/a><\/p>\n “Two weeks is too short to build muscle and the data confirm that,” said Jordan Weiss, assistant professor at NYU Grossman School of Medicine and a scientific writer at Assisted Living Magazine.<\/a> “What did improve was coordination, which is the brain learning faster than the body can grow.”<\/p>\n Weiss added that short-term improvements may also reflect how quickly participants adapt to the testing itself.<\/p>\n “Healthy young adults adapt to almost any motor task within days,” he said. “Some of this is real neural change, and some is just familiarity with the test.”<\/p>\n Click Here For More Health Stories<\/strong><\/a><\/p>\n Nonetheless, the researchers said the approach may be worth studying further in older adults and in rehabilitation settings, especially because the routine is low-load and can be performed in a safe and stable position.<\/p>\n People with injuries or balance issues should check with a doctor or physical therapist before trying a new exercise routine.<\/p>\n Weiss agreed that the approach has practical value as a starting point.<\/p>\n “The supine setup takes the fall risk out of the session,” he said. “A free, equipment-free format can add tremendous value even if the underlying evidence is still preliminary.”<\/p>\n Click Here To Download The Fox News App<\/strong><\/a><\/p>\n Experts say those with injuries or balance issues should check with a doctor or physical therapist before trying the routine.<\/p>\n Experts suggest the routine may be most effective when done in the morning.<\/p>\n The study also reflects a personal mission for one of its authors.<\/p>\n Atomi, a physical therapist, worked alongside his mother, co-author Yoriko Atomi, PhD, whom he previously treated for knee and back issues.<\/a> She told Fox News Digital that the collaboration reflects her broader focus on “body-mind integrative science.”<\/p>\n Test Yourself With Our Latest Lifestyle Quiz<\/strong><\/a><\/p>\n Even in her 80s, she continues to study how movement, nutrition and overall health<\/a> intersect.<\/p>\n “I am committed to creating a world where people everywhere can live beautiful, upright lives \u2014 both physically and mentally,” she said.<\/p>\n![\"Senior](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/05\/https:\/\/media.zenfs.com\/en\/aol_fox_news_articles_947\/a6302830d0f1075bade02cd7716ef8ed.jpeg\"\/)
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