This topic is about safely starting strength training after having ostomy and hernia repair surgery. The person is six weeks post-surgery and has been cleared by their doctor to begin light exercise. They want to strengthen their core and arms while avoiding another hernia, and they prefer using weight-training machines at the gym instead of free weights. They plan to take things slowly and are looking for specific exercise suggestions.

Here are some helpful insights and advice:

1. General approach:
- Begin with machines, using very light resistance, and gradually increase the intensity.
- Start with activities like walking, using a stationary bike, chair aerobics, and isometric exercises before moving on to heavier weights.
- Take it slow; remember the saying, "don't run before you can walk."

2. Core exercises that are safer than sit-ups or crunches:
- Try planks, one-leg leg raises, and squats (starting with just your body weight).
- Isometric exercises can be beneficial, such as lying on your back with hips and knees at 90 degrees, pressing your palm into the opposite knee for 5-second holds, and alternating sides.
- Sit-ups and crunches are often considered high-risk for people with ostomies, and many have been advised against them by their surgeons.

3. Professional and structured programs:
- Consider working with a physical therapist who has experience with ostomy and post-hernia patients or a pelvic-floor specialist.
- There is a free online program called Convatec "Me+ Recovery Series" that offers routines starting very gently and building up safely.

4. Alternative fitness options:
- Yoga, practiced 2-3 times a week, is praised for building whole-body strength with a low risk of hernia. It focuses more on flexibility than on "bending in funny ways."
- Cycling and walking are recommended as good foundational cardio exercises.

5. Risk warnings and real-life experiences:
- Some people have experienced hernias or prolapsed stomas after heavy lifting or starting weight training too soon.
- It's important to use light weights, maintain proper form, engage your core, and stop if you feel any strain around the stoma or repair sites.

6. Other tips:
- Consider using a hernia support garment when lifting.
- Keep your surgeon or ostomy nurse informed about your exercise progress and any new symptoms you experience.