I need help with making an exercise routine!

[Alrueb]

I'm looking to start exercising but I've no idea where to start.

Major limitations - I cannot lift any weights at all (I have a prolapse and don't want it getting worse), I cannot run or jump, and I have diastasis recti so has to be safe for that.

My main goals are -

1. Build muscle in my glutes (I used to have a nice bum but age and inactivity means it's starting to go flat).

2. Strengthen my core, but I have diastasis recti so cannot do a lot of the exercises.

3. Cardio. I know I should be doing some, but I cannot run. My son goes to the gym once a week, so would 30 mins on the epiliptical machine be enough?

Which safe exercises I should do for 1) and 2)? and how often should I do them, and for how long each time?

Totally confused reading everything online about rest days etc!

Very grateful for any help.

I would recommend Pilates and Barre - low impact, adaptable to every need and so effective.
If you are not used to exercise, maybe start with 2x per week, then increase frequency to as often as you like 😀 a good teacher will build in cardio elements, but if you need/want more, maybe swimming? And walking is surprisingly effective cardio, especially if you live in a hilly area.

Have a look at Bodyfit by Amy on YouTube for workouts specifically designed for women with DR

Cardio - can you use the rower or do a spin class?
I'm having a break from running for a number of reasons, so I am fast walking on the treadmill, using the incline. It gets my HR so high, and really good for glutes (bonus).
You could also make it a HITT workout by increasing the incline to get your HR up for some time, that decreasing the incline for a rest period, and repeat

Also, my favourite, Caroline Girvan on YouTube. I do her strength workouts three times a week. She has lots for glutes, but realistically you should be aiming to do strength workouts for your whole body (either by full body workouts or splitting it each day by muscles groups). Either way, you can definitely use her to build your glutes