Can anyone recommend a regime that fits in with my health issues?

[OhWhatAPalaver]

I have LPR and GORD (acid reflux) and need an exercise regime that I can do at home that does not include any crunching, folding of the stomach or inversions. My main goal is to strengthen my core, lift my pelvic muscles and improve my overall fitness, which is pretty lacking. I don't have a prolapse but since having kids the whole area has definitely kind of sagged so I need something that's pelvic floor friendly as well. I found femfusion on YouTube but all the pelvic floor stuff is done lying down, which isn't ideal for reflux.
I really, really need to improve my fitness, I just went on a half hour bike ride and it's taken me about 45 minutes afterwards to feel normal again. I was so out of breath it's ridiculous. Although in my defence I do live in the hills
Also, I'm pretty skinny so I actually want to gain weight rather than lose it. Oh and I've tried yoga several times but there's too much folding of the stomach.
Any advice would be greatly appreciated

Pilates and just avoid anything you can't do?

Weight training? But I'd try and see someone to give you advice on form rather than having a go yourself - easy to get it wrong and either get injured or mean your exercise being ineffective.

Hasfit on Youtube have a number of Standing Abs videos that are good. I deeply dislike lying down to do abs as I find it hurts my neck, so standing works for me. I have 3lb dumbbells that I use for them. They don't look like much but I promise you feel it!

I missed that you've had kids - they also have videos for women after childbirth that may be of use.

Google standing an exercises. I think Caroline Girvan may have one on YouTube.

I have a small number of health issues but exercise by focusing on what I can do, not what I can’t. As time as progressed and I’ve become fitter the ‘can’ts’ have reduced considerably.

Thanks, I'll look at those standing exercises, sounds perfect. I think weights might be good too, although I'll start very light.
Really want to get to the point where I can be out on my bike for longer than half an hour and not take over half an hour to recover from the exercise.

For increasing fitness levels, you really can't beat Couch to 5K. I went from struggling to run for one minute, to running about 6 or 8 K every other day. Lots of people who take it up find that they love running and regularly do much longer runs. There are lots of threads on here about it.

If nothing else, it will get you to a level where you can push yourself on your exercise bike and only need a short recovery time afterwards.

Ignore my post. I missed the bit in your op that said you needed something to do at home. Sorry!

Could you try looking into baby wearing exercises (even if your children are older)? I did post natal baby wearing pilates (with and without baby in a carrier) and all the exercises are standing but are still a really good workout and there's a lot of focus on safely and gently strengthening your core.

Oh and I do it all online now via zoom

Keep at the bike riding, 30 minutes every day & it will become easier. The 45 minutes afterwards will slowly decrease. When it does, increase the bike ride each week by 10 minutes until you’re at 60 minutes. Once this is achieved increase your pace so you travel further in the same 60 minutes

I’d invest in two dumbbells around 5kg and use standing for upper body strength - this will naturally include core

Invest in a Swiss ball and learn to balance on the ball - again this is upright

Bodyfit by Amy is a great youtube channel. She's got a huge range of videos including seated cardio, seated resistance band work out, seated dumbell workout, standing 6 pack ab workout and post natal workouts.

You could try looking at Lauren Ohayon on insta and Youtube as she specialised in pelvic floor issues.

Thanks everyone for all the suggestions, lots to go at now. I've been doing some low impact HIIT this morning and did a standing abs routine yesterday. Aching a bit now but I know it's a good ache!