This topic is about someone who was very active in calisthenics before having ileostomy surgery and is now looking to return to their fitness routine 2.5 months post-operation. They are experiencing pain around the stoma when engaging in core exercises and are concerned about the risk of hernia. They are seeking advice on how to safely regain their fitness level.

Here are some helpful insights and advice shared by others:

1. Healing timeline and warning signs:
- Internal healing of the abdominal wall can take 6 to 12 months. At 2.5 months, it's too early for intense core exercises.
- Pain around the stoma is a signal to ease off. Ignoring it can lead to complications like a hernia.

2. Medical guidance:
- Consult with your surgeon, stoma nurse, or physiotherapist before resuming advanced exercises. Share your plans with them.
- Nurses often recommend avoiding sit-ups, planks, pull-ups, and heavy lifting for at least 6 months.

3. Start slow and build gradually:
- Begin with walking, gentle glute bridges, light dumbbells or machines, resistance-band exercises, and very light arm exercises.
- Only progress when you are completely pain-free. Use bands or machines instead of body-weight exercises until your core strength improves.
- Swimming is a good early full-body activity with minimal strain on the abdomen.

4. Protective gear:
- Continue using a StealthBelt or similar hernia-prevention belt during activities.
- Consider a horizontal StealthBelt for better fit under a backpack, but be cautious with tight waist straps on a filling pouch.

5. Safer core work alternatives:
- Try gentle diastasis-recti routines that focus on vertical abdominal engagement.
- Anti-rotation drills and alternating knee-to-chest leg raises can be done in moderation.
- Planks might still be too intense early on; modify them if needed.

6. Expectations and mindset:
- Some people return to high-level training, but many adjust their routines permanently. Be open to possible limitations.
- Patience now can prevent long-term setbacks. Hernia repair is more challenging than prevention.
- Some developed hernias months after feeling fine, highlighting the need for caution.

7. Equipment suggestions:
- Use resistance bands rated up to 100 lbs for upper-body work without the full body-weight load.
- Gradually reintroduce pull-up mechanics with assisted machines or bands when pain-free.

8. Community encouragement:
- Members who took their time and progressed slowly have regained strong cores, active yoga practices, and even returned to heavy weight training and long backpacking trips. They say, "it's worth the wait.