The Best Exercise Trio to Beat Back Pain: Abs, Glutes, and a J-spine

People often come to the Gokhale Method® when they suddenly can’t enjoy what they love to do. Their days playing golf, sailing, dancing, hiking, or simply playing with their children or grandchildren, are threatened. Life becomes an obstacle course of injuries, pain, and rehab. Their body is no longer a comfortable home where they feel good and self-confident.
The solution is not to look like an elite athlete or be under 40 again. In fact, neither of those things guarantee that you are structurally sound, healthy, or pain free. What really matters for lifelong function is healthy posture, sound biomechanics, and remaining active. Restoring and maintaining your natural J-shaped spine is key. And strong abs and glutes are essential ingredients to support the J-spine.

This older man has retained his J-spine and a youthful stance.


In our culture, poor, stooped posture often ages us prematurely.

• A J-spine takes away unhealthy stress from all our spinal discs and nerves. 
• A strong inner corset safeguards our J-spine in movement.

Gokhale Method teacher Julie Johnson maintains a J-spine while working her inner corset and psoas muscle with this pull-down exercise. 

Well-developed glutes help position the pelvis and spine correctly, power our movement, and support our balance.

A healthy glute-pack is one of the largest muscle groups in the body.

For over three decades the Gokhale Method has taught people how to rediscover their natural posture and get out of pain. Our recent focus has been to help people use exercise, not only to remain out of pain, but to get stronger, fitter, and many would say, more attractive. 

Our students find they develop a toned butt and a not-so-poochy belly—a big aesthetic bonus in addition to functional improvement. When they learn to use their inner corset, they usually look like they’ve lost a few pounds—and frequently a few years as well!

You don’t want to rely on overly tight back muscles to hold you up, nor to slump and round over. A J-spine is the natural path that is neither upright and tense, nor relaxed and slumped. The Gokhale Method offers all the techniques, cues, and guidance you need to break damaging posture habits and reset to a pain-free, active body.

Now you can: Wake Up Your Glutes, Tone Your Abs—and Get Out of Pain!

• Beginners are invited to a special Free Workshop, Wake Up Your Glutes, Tone Your Abs—and Get Out of Pain! on Sunday, October 5 at 1 p.m. PST. (Summer) (A replay will be available for those who register).
• Alumni will receive a special invitation to a free, fun exercise workshop, Want Toned Abs and Strong Glutes? Take on Our Challenge and Go After Them with a J-spine exclusively for Gokhale Graduates. They are invited to join our free 5-day fitness challenge as members of our new upgraded Gokhale Active Premium. There are exciting new options to try, test, and enjoy!
• When you join either workshop you will have the opportunity to enroll in our upcoming 5-day Gokhale Active Fitness Challenge which runs from Wednesday, October 8–12 on our daily 1-2-3 Move program. A truly special chance to get fit and learn healthy posture!

Let the Gokhale Method empower you to carry on doing the things that you love. Whether you already have a favorite activity or you haven’t yet found that special passion, join a workshop and fall in love with a healthier approach to movement.

Best next action steps 

You can sign up below to join any one of our upcoming FREE Online Workshops…