Six Pack Abs and great glutes are more than for looks or vanity. Strong Six Packs Abs and Glutes Muscles provide for proper back alignment to reduce back pain and stiffness with limited mobility that limits you maintaining an active age-defying lifestyle.
As we age, we can develop lower back pain that becomes an unwelcome companion for many of us over our 50’s. Often, this discomfort stems from weakened abs (abdominal) and glute muscles that weaken with time, which play a crucial role in maintaining proper spine alignment. Especially in the lumbar region where Abs and glutes play an important part in providing back stability and reducing back pain and providing us with back pain relief.
When abs and glutes muscles are weakened due to the lack of abs and glutes exercises especially past our 30’s. This can because of sedentary lifestyles, poor posture, or natural muscle atrophy—they fail to support the pelvis and spine alignment. This leads to misalignment of our spine, increased pressure on the lumbar vertebrae and disc leading to chronic pain. If you develop chronic back pain, you will be looking for any type of back pain relief that you can find.
Anti-immortality, over-the-counter medication, can provide back pain relief, but our main objective is to eliminate the cause of our chronic back pain to start with. I have found exercises focused on our six pack abs and glutes exercises have helped me realign my spine, strengthen the muscles supporting my back to eliminate my chronic back pain.
If I didn’t strengthen the abs and glutes muscles, I would have been looking at back surgery in July of 2025. Some back surgeries include disc replacement or installing a rod and fusion of vertebrates. Back surgery has a wide range of results from minimum relief to having success.
Your FIRST and FOREMOST your avenue should be to strengthen the six pack abs and glutes muscles. In the later part of July of 2025 I put together nine ab and glute exercises. By September I was able to narrow my ab and glute exercises down to five warm-up exercises before I start my IRONCLAD-150 JOCK FITNESS routine. The only thing you have to lose is your chronic back pain. Below I am 68 years old, and now can get back to the hangar working and into my welding shop below:
I was Trying to Avoid Back Surgery if at all Possible
I am trying to avoid back surgery if at all possible because I just got through a battle with Stage 2 Prostate Cancer and surgery with treatment and I wasn’t looking forward to another surgery. This was when I started looking at reasons for lower chronic back pain. One main reason was my hip replacement surgery in 2014 that had some impact on increasing my back pain due to stress placed on my glute muscle that caused a miss align spine.
Fortunately I found five six Ab and glutes exercises that provided me with dramatic back pain relief. When I’m referring to my back pain relief, I am not talking about months of exercises, but within days of starting my six pack abs exercises. These five six pack Ab and glutes exercises are shown below to strengthen my Abs and glutes muscles reducing the chronic back pain. Within weeks I was enjoying more mobility where I could get back on the golf course and coaching golf and back into my welding shop.
In this article, I will explain how to perform the Six Packs Abs and Glutes Muscles exercises. These Six Packs Abs and Glutes Muscle exercises include: the Knee Lift Tabletop Crunch, Dead Bug, Bird Dog Pointing, Assisted Pull-Ups, and Box Bag Workout.
These exercises not only strengthen the abs and glutes muscles but also promote overall core stability. Now going on for two months since September, I have eliminated all my back issues that included chronic back pain and leg pain, tight calves, and numb feet. The numb feet were the worst of the symptoms because it impacted my balance. The very last thing you want to do is fall, especially over the age of 60 and with a hip replacement.
Before you run out and get insoles for your shoes to address your numb feet, tight calves, leg and back pain just try these five six pack abs exercises.
I use these 5 Six Packs Abs and Glutes Muscle exercises before my normal IRONCLAD-150 JOCK FITNESS. Below is a T-Shirt that I have in my online store that can be purchased for men and women. I wear my T-shirt to promote the MAHA Movement of Health and Fitness:
The science behind the 5 Six Packs Abs and Glutes Muscle exercises is straightforward. Strong abdominal and glutes muscles provides for a stronger back with back pain relief. This exercise addresses the rectus abdominis, obliques, and transverse abdominis muscles acting as a natural corset for the spine. They help control pelvic tilt and distribute weight evenly. Similarly, the glutes—comprising the gluteus maximus, medius, and minimus—stabilize the hips and prevent excessive arching or rounding of the lower back.
Below are the various medical organization that I research to put together my Six Packs Abs and Glutes Muscle Exercises:
MY PROOF of my 5 Six Pack Abs and Glutes Exercises:
American College of Sports Medicine highlights that core
Research from organizations like the American College of Sports Medicine highlights that I researched provides the core-strengthening that I developed that reduced my lower back pain by up to 40% by the first week. By incorporating these 5 six pack abs exercises into my warmups, I address my imbalances issues and numb feet.
My experience shows that focusing on abs and glutes during my warmups eradicated my back problems, allowing seamless transitions into full-body workout that I do as part of my IRONCLAD-150 JOCK FITNESS. These include exercises like assisted pull-ups and box bag sessions along with my other aerobic/cardio and strength training that I do for 60 minutes, six times per week.
I prefer using the assistant pull-ups because it relieves tension and stress off my shoulders where I can have freedom of movement for playing golf.
Breaking Down the Six Pack Warmups
Knee Lift Tabletop Crunch
Let’s start with the Knee Lift Tabletop Crunch, a dynamic variation of the classic crunch that intensifies abdominal engagement while gently activating the glutes. To perform it, lie on your back with feet on the floor, then lift knees that are bent at 90 degrees where shins are parallel to the floor. This forms a traditional “tabletop” position. Place your hands behind your head or across your chest. Engage your core to lift your shoulders off the ground ONLY, perform 10-15 reps X 3 sets.
This movement targets the lower abs and hip flexors, which are often neglected, while the glute squeeze during the knee lift helps stabilize the pelvis. For those with age-related back issues, it minimizes spinal strain by keeping the lower back pressed to the mat. Beginners can modify by keeping both feet on the ground initially. Over time, this exercise builds endurance in the transverse abdominis, reducing lumbar misalignment and alleviating pain from daily activities like sitting or bending.
Note: The key is to pivot the shoulder blades up about a quarter of a full sit-up at the base of the breastbone. You want to avoid pivoting at the hips or worse the waistline. This will place pressure on the lumbar area you’re trying to address.
Dead Bug Exercise
Next, the Dead Bug exercise is a staple for core stability, emphasizing controlled movements to fortify the abs without overloading the back. Begin on your back with arms extended toward the ceiling and knees bent at 90 degrees, again on the tabletop. Slowly lower one arm overhead while extending the opposite leg toward the floor, keeping your lower back flat against the mat—no arching allowed. Return to start and alternate, perform 15-30 reps per side.
The key is breathing exhale during the extension to engage the deep core muscles. This isolates the abs, particularly the obliques, and recruits the glutes for pelvic control. It’s especially beneficial for older adults because it’s low-impact and performs supine, reducing gravity’s pull on the spine.
Studies in the Journal of Orthopedic & Sports Physical Therapy show Dead Bug variations improve lumbar stability, decreasing pain episodes by strengthening the multifidus muscles that support the spine. Incorporating it as a warmup prevents compensatory movements in other exercises that could exacerbate back issues. You can also do the Dead bug Exercise with dumbbells, where I use 10- Lb Dumbbells. You will feel your Ab muscles working during this exercise.
Bird Dog Pointing Exercise
Transitioning to quadruped positions, the Bird Dog Pointing exercise enhances glute activation while challenging abdominal endurance. Start on all fours with hands under shoulders and knees under hips. Extend one arm forward and the opposite leg backward, pointing your toes and fingers while keeping your hips level—no sagging or twisting. Hold for 5-10 seconds, then switch sides for 15-30 reps each. Focus on squeezing the glute of the extended leg to maintain balance. This is a version of the Warrior Pose 3, but on all fours to develop balance.
This move trains the glutes to fire properly, countering the forward pelvic tilt that weakens with age and contributes to lower back strain. The abs work overtime to stabilize the core against the unilateral load, promoting symmetry and reducing asymmetry-related pain. Physical therapists often prescribe Bird Dog for its ability to improve proprioception—the body’s awareness of position—which diminishes over time. In a routine, it bridges floor-based exercises to more dynamic ones, ensuring the lumbar area remains aligned.
Assisted Pull-Ups Exercises
For upper body integration, Assisted Pull-Ups shift focus to the back while indirectly bolstering abs and glutes through full-body tension. Using a resistance band looped around a pull-up bar or an assisted machine, step into the band for support. Grip the bar shoulder-width apart, palms facing away, and pull your chest toward the bar by engaging your lats and scapular muscles. Lower slowly for 15-30 reps. This also depresses the spine, especially if you suspend at the bottom of each pull-up.
The core and glutes activate to prevent swinging, creating an isometric hold that strengthens the entire posterior chain. This is vital for back pain relief, as strong lats and rhomboids pull the shoulders back, correcting rounded postures that compress the lumbar spine. For aging individuals, assistance makes it accessible, allowing progressive overload without injury risk. Pairing it with earlier core work ensures the abs and glutes provide a stable base, enhancing overall efficacy.
Box Bag Workout
Finally, the Box Bag Workout—often involving heavy boxing bag—delivers a high-intensity, full-body session that ties everything together. Stand before a suspended heavy bag, assuming a boxing stance with feet shoulder-width apart. Perform combinations like jabs, crosses, hooks, and uppercuts for 2–3-minute rounds, incorporating knee strikes or kicks to engage the glutes further. As you develop stamina increase 2-3-minute rounds to 2 and finally 3 rounds with two minutes for rest and water. When you contact the boxing bag, you want to impact between your pinky and ring knuckle to reduce stress on the wrists.
Between punches, add squats or lunges to target the lower body. This workout strengthens the abs through rotational power (twisting punches fire the obliques) and glutes via explosive hip drives. The dynamic nature mimics real-life movements, improving functional strength to combat age-related decline.
As one enthusiast noted, it not only fortifies the back muscles but provides a holistic body workout on the bag, eliminating back issues when preceded by targeted warmups.
Below was an oil painting done from a photograph taken by a reporter doing and article on how I used boxing for my health.
Safety tip: Use gloves, I prefer kickboxing gloves, and maintain a neutral spine to avoid strain. To implement these Six Packs Abs and Glutes Muscle Exercises, start with a 10–15-minute warmup featuring the first three exercises, then progress to assisted pull-ups and box bag work 2-3 times weekly. Begin with 2-3 sets, consulting a doctor if pain persists. Another measure that can be used is applying Creamers Atomic Balm to the glutes and lower back areas before working out that helps warmup and relax these muscles.
REMEMBER: Consistency yields results: stronger abs and glutes muscles the better realignment of the lumbar area, diminishing pain and boosting quality of life you will have. With age comes wisdom—and the power to reclaim comfort through movement. I can attest to the SIX-PACK AB and GLUT Muscles Exercises.
For additional health and fitness resources to achieve MAHA, PLEASE check out my books on KINDLE in E-Book and Paperback:
The Catabolic Diet & Fitness Program to turn your body into a Calorie-Burning-Juggernaut to drop weight and inches off:
Golfers Sync-Preset Strike-Zone to hit more Fairways and Greens to lower your Score and Handicap by taking your golf swing from the batter’s box to the Tee box.
The Excalibur Athletes Forged Performance for Parents of Homeschooling Children who wants to include an Athletics into their children’s curriculum:
Joshua’s Gauntlet of Divine Providence, the history on how Israel became a country and retained its identity through exiles, wars where the people of Israel were facing unimaginable odds and won the peace:
The Sayeret Warriors of Rephaim: Sayeret Matkal is one of Israel’s most Elite Secret Commando Rescue, Reconnaissance, and Black Ops Units in the World like their Raid they executed on Entebbe in 1976:
OPERATION DOG TAGS: Defender’s Oasis Garrison Tactical Athletic Geared Sports for PTSD Military & First Responders
Cognitive Behavioral Therapy (CBT) has been used to help athletes dealing with slumps and people that are dealing with PTSD’s for multiple reasons. Physical therapy that includes athletic fitness and sporting activities in team sports setting are great techniques to address these symptoms of PTSD’s or even slumps in performance. There are other benefits in having a Health and Fitness program that even includes Yoga and cardio-aerobics with strength training for your general health and well-being. This includes developing skilled hobbies:
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