If you've recently had ostomy surgery and are looking to safely rebuild your core strength, you're not alone. Many people in your situation are eager to get back to their regular activities, but it's important to approach this process with care. Here are some helpful tips and insights from others who have been through it:

1. Timing and Medical Clearance
- It's crucial to give your body enough time to heal. Some suggest waiting 3 to 6 months before engaging in exercises that stress the abdominal wall. Others mention the "10-10 rule," which means avoiding lifting more than 10 pounds for 10 months after open surgery. Full muscle recovery might take up to 2 years.
- Always consult with your surgeon or a physical therapist to evaluate your individual healing progress and assess any risk of hernia.

2. Begin with Low-Impact/Core-Activation Work
- Look for low-impact abdominal exercises and incorporate them into your routine. Avoid full sit-ups or exercises that put direct pressure on your incision area.
- Start with diaphragmatic breathing: inhale while gently pushing your belly out, and exhale while pulling your abdominal wall in. This can be integrated into walking, yoga, or other exercises as you progress.

3. Structured, Ostomy-Specific Programs and Resources
- Consider resources like the Coloplast Care article on abdominal exercises, the free ConvaTec me+ Recovery Series, and The Ostomy Studio by Sarah Russell, which offers classes from post-op to advanced levels.
- You can also find core-exercise videos for ostomates by Collin Jarvis at Stealth Belt online.

4. Gradual Strength Training Once Cleared
- Once you have the green light from your healthcare provider, you can gradually introduce strength training. Some have found success with exercises like leg raises, sit-ups, and cable crunches, adding resistance slowly as their body adapts.
- Focus on progressive overload, increasing intensity gradually to minimize hernia risk.

5. Hernia Belts and Lifting Belts
- Opinions on these are mixed. Some believe they don't offer real protection against hernias, as lifting belts mainly increase intra-abdominal pressure rather than protect the stoma site.

Remember, everyone's recovery journey is unique, so it's important to listen to your body and seek professional guidance tailored to your needs.