One of the first questions I asked after surgery was, "What can I safely do now?"
I wasn't just worried about exercise. I was worried about everything. Could I lift weights again? Ride my bike? Go swimming? Was I going to damage my stoma if I bent over the wrong way? Was a hernia waiting around the corner?
More than anything, I wondered if life would ever feel normal again.
If you've had those thoughts, I understand. I think most of us do.
One of the things I've learned over the last five years is that confidence doesn't magically return one morning when you wake up. It comes back a little at a time. Every small step reminds you that your body is healing and that you're capable of more than you thought.
For me, rebuilding my core was a big part of that process.
Before I go any further, I want to mention something important. Every recovery is different. Before starting any exercise program, make sure you talk with your surgeon, physician, or ostomy nurse to make sure these movements are appropriate for your situation.
Core Strength Isn't About Six-Pack Abs
When people hear the words "core workout," they usually picture someone trying to get six-pack abs. That wasn't my goal.
After abdominal surgery, your core muscles have been through a tremendous amount. They help stabilize your spine, support your posture, and allow you to perform everyday activities like standing, bending, getting out of bed, and simply walking around.
For me, rebuilding my core wasn't about looking stronger. It was about feeling stronger.
Every time I became a little more stable, I became a little less afraid.
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Deep Belly Breathing
This is where I started. It almost feels too simple to matter, but it does.
Take a slow, deep breath and allow your abdomen to expand naturally. As you exhale, gently tighten your abdominal muscles before relaxing again.
It's less about exercise and more about reconnecting with muscles that have been through surgery and trauma. Sometimes recovery begins with something as simple as breathing.
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Pelvic Tilts
The next exercise I added was the pelvic tilt.
Lying on your back, gently flatten your lower back against the floor by tightening your abdominal muscles. Hold for a second or two, then relax.
This movement begins waking up the muscles that support your spine and abdomen without placing a lot of stress on your midsection.
Don't worry about doing a lot of repetitions. Focus on doing them well.
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Pelvic Tilts With Marching
Once the pelvic tilt felt comfortable, I added a little movement.
Maintaining the pelvic tilt while lifting one foot at a time challenges your stability in a very controlled way.
I like this exercise because it teaches your core to stabilize while the rest of your body moves. That's exactly what your core does during everyday life.
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Bridges
One thing I didn't fully appreciate after surgery was how important the muscles on the back side of my body were.
Strong glutes and hips support your lower back and help create a stronger, more stable foundation for everything else.
Bridges became one of my favorite exercises because they strengthen those muscles without putting unnecessary strain on the abdomen.
Sometimes we focus so much on our stomach that we forget the rest of our body plays an important role in recovery too.
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Partial Planks
This is the most challenging movement in the routine. Take your time.
There's absolutely no prize for rushing into it.
A partial plank asks much more of your abdominal muscles, so pay attention to how your body feels and progress only when you're ready.
One of the best lessons I've learned since surgery is that patience usually produces better results than pushing too hard.
Listen to Your Body
Recovery taught me something I wasn't very good at before cancer. Patience.
I wanted to get back to normal as quickly as possible. My body had other plans.
Some days I felt stronger than others. Some days I backed off completely. Instead of getting frustrated, I slowly learned to listen.
Your body is incredibly good at giving feedback if you're willing to pay attention. Start with a few repetitions. Maybe one or two sets. If everything feels good tomorrow, maybe do a little more.
Recovery isn't about proving something. It's about building something.
The Real Goal Is Confidence
Looking back, these exercises gave me something much more valuable than a stronger core.
They gave me confidence.
Every week I noticed a little improvement. I moved a little easier. I trusted my body a little more. Eventually, I stopped thinking about what I couldn't do and started realizing how much I could do.
Today I bike. I swim. I travel. I work out.
There really isn't anything I avoid simply because I have an ostomy. That didn't happen overnight, and it probably won't happen overnight for you either.
But I can tell you this from experience: confidence grows every time you keep the promises you make to yourself.
A Few Questions I Hear Often
Can you strengthen your core if you have a stoma?
In many cases, yes—but always follow the advice of your surgeon or ostomy nurse. Every surgery and every recovery is different.
Will exercise cause a parastomal hernia?
That's a conversation worth having with your healthcare team because everyone's situation is unique. What I've learned is that gradual progression, good technique, and listening to your body are far better strategies than either doing too much or avoiding movement altogether.
When should I stop?
If something doesn't feel right, stop. Pain, dizziness, or unusual discomfort are all good reasons to check with your healthcare provider before continuing.
Progress, Not Perfection
If cancer taught me anything, it's that healing isn't measured by giant leaps. It's measured by small decisions repeated over and over again.
One more walk.
One more workout.
One more healthy choice.
One more reason to believe in your body again.
That's how confidence came back for me.
Not all at once.
One small step at a time.
