Can anyone help?....

Can anyone give me a rough guide as to what exercise I should and can be doing when I have diastasis recti -

Hasn’t been confirmed by a doctor as they just basically laugh me out of the practice saying I would know if I had it.... 😡but I know my own body and I know there’s something going on!

Had my son 7 months ago now, best thing that has ever blessed me in life!

Who knew a love could be so strong!

Anyway I was a size 6 previously and am back to a 6/8 and weigh less that my pre pregnancy state which is good - however my stomach is obviously not as flat as it used to be and I’ve been trying to exercise to flatten and tone but noticed the other day that every time I do a sit up or bicycle legs that this weird lump pops up above my navel and then goes away when I’m relaxed ..... I feel like to truly get the body i want back - I need to fix this DR if that’s what it is and not a hernia 😰... !

How can I do this safely and quickly without causing more trauma to this thing!

Have had a real shit of a week, feeling so low and really crap about myself and the way I look and the way i feel and just feeling so.... crap in general... not to mention my anxiety about my body is totally screwing up my marriage and sex life..... can anyone give advice to help with healing my DR?