yeah i have encouraged hernias from overexertion as well. It's a tough one to avoid in bodybuilding. Once I was bulking and started getting cramps or stitches just from trying to put my shoes on in a standing position.

As far as ab exercises are concerned I am not a medical professional so please take this advice with a grain of salt but I prefer leg lifts from dip machine, or one of those roller skate things where you lunge forward. Sorry but i have forgotten the actual name of it.

I don't EVER do traditional situps because there is so much that can go wrong, especially for someone older like me or someone in your situation as well.