TOKYO — Researchers at the Tokyo University of Agriculture and Technology published findings Wednesday in the journal PLOS One that a daily series of toe scrunches and core exercises performed lying on the back improved balance and agility in young adults.

The study described balance as a motor skill combining strength, agility and flexibility, and as an indicator of longevity and how well people are aging. The exercises can be done at home.

Across two experiments, 36 men and three women with an average age in their early 20s participated. Participants completed a series of four supine exercises for about 10 minutes daily for two weeks.

The first exercise involved placing both feet flat on the floor with the knees raised and lightly pressing down on the abdomen in specified areas surrounding the belly button. The second required placing both feet flat on the floor with the knees raised and contracting the hips in a bridge motion. The third involved placing one foot flat on the floor with the knee raised and extending the other leg, then sliding both heels forward and slowly lowering the bent leg. The fourth involved alternately clenching the toes, spreading them apart, and crossing the big toe over the others.

In the first experiment, 17 participants completed physical fitness assessments including side-stepping, a 50-meter run, and sitting trunk flexion. Researchers also measured how much participants swayed when standing naturally and when standing with their feet together. Participants took part in both the control and exercise groups, completing the exercises and control condition in alternating order with a two-week washout period. At the end of the trial, the exercise group showed greater improvements in the side-stepping and sitting trunk flexion tests than the control group and greater reductions in postural sway while standing.

In the second experiment, 22 participants completed a version of the side-stepping test designed to capture the acceleration of different body segments. After two weeks of the supine exercises, those participants showed improved stability of the head and chest.

Yoriko Atomi said in an email that performing the exercises while lying down allows people to focus on the movements without the gravitational pressure of maintaining postural control.