This topic is all about building core strength safely after ostomy surgery. It focuses on exercises like planks and leg lifts, which can help maintain strength and prevent complications such as hernias. Here are some helpful insights and advice shared by individuals who have gone through similar experiences:

1. After surgery, some people have stopped doing sit-ups and crunches but regularly perform planks and single-leg lifts. They have also reduced the weights used in resistance training and are cautious with abdominal exercises. This approach has helped them stay hernia-free.

2. For leg lifts, try lying flat and raising one leg, holding it for 10-12 seconds, then switching to the other leg. You can also lower the raised leg back down very slowly for added challenge.

3. Another exercise involves lying flat with arms by your sides, lifting your pelvis off the mat, and holding it firm. While keeping your hips elevated, raise and fully extend one leg for 10-12 seconds, then switch legs.

4. The motivation for exercising has shifted from vanity to focusing on healthspan and longevity, with some even describing it as an "addiction" to exercise.

5. Planks, single-leg lifts, and careful core exercises are considered safe and effective post-ostomy when done mindfully. Many have maintained or improved their strength without developing hernias.

6. To keep tension off the stoma, try "reverse" leg raises by lying on your back, lifting both legs with knees bent and ankles crossed, and slowly lowering and raising them without touching the floor. You can increase the difficulty by straightening your legs.

7. Butt-lifts, hip bridges, squats, and stability-ball exercises can activate the core with minimal abdominal strain.

8. The McGill Big 3 exercises (curl-up, side-plank, bird-dog) are recommended for comprehensive core stability. You can find demonstration videos online.

9. Cardiovascular and whole-body exercises like cycling, rowing, kayaking, and regular walking have been successful for many after surgery.

10. Weight training is still possible. Focus on proper form, limit loads near the stoma, and emphasize upper-abdominal or lower-body work as tolerated.

11. Engaging a qualified trainer or physiotherapist can help tailor exercise programs, ensure correct technique, and reduce the risk of hernias, especially when returning to exercise after cancer treatment or major abdominal surgery.

12. Age is not a barrier. Some individuals in their 70s report active routines and symptom-free stomas through consistent, appropriate exercise.