I'm not going into some big dissertation about core Strength and Stability. If you don't know Who Dr. Stuart McGill is, just do a search on your Search Engine of Choice and you'll have no problem getting information. most routines for strengthening your core involve a lot of bending and twisting, moving weight. if you're young, you should avoid all that bullshit. If you're older or just plain old, REALLY need to avoid it. The abdominal area of your body ia designed for stability, and to connect your lower and upper body in order to generate the full force of your body without hurting yourself.
The Link below is a PDF of what's come to be referred to as the McGill "Big 3 Exercises". 3 bodyweight exercises that are done in low reps, but using an isometric hold for each rep.
I first tried this routine over 20 years ago but didn't think much of it. Well, to put it simply, I made stupid mistake. Age and damage have caused me to re-evaluate some training methods that are now actually working because I've learned to pay attention to the finer points and nuances of various training methods. I've been doing the McGill Big 3 for almost 4 months now, and I have no complaints., or reservations in recommending it.
So give it a fair try, and pay attention to the details. Your core, and your lower back in particular, will thank you.
https://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf
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