Try Amy Schumer's Low-Impact Core and Back Workout

Try Amy Schumer's Low-Impact Core and Back Workout

Currently on tour and with a new season of her show Inside Amy Schumer premiering October 21 on Comedy Central, Amy Schumer has had a packed fall. The comedian has also been busy training with celebrity trainer Jen Widerstrom.

"I never see Amy smile bigger than when she tells me her son told her how 'strong mommy is,'" Widerstrom tells Shape. “The little man does all the motivation for me, so this lady always comes focused and ready.”

Schumer gave birth to her son Gene in May 2019 after a difficult pregnancy during which she was hospitalized with hyperemesis gravidarum, a form of acute morning sickness. She then had a C-section that lasted more than three hours because of her endometriosis, People reported. The actress has since been open to undergoing endometriosis surgery, removing both her uterus and appendix in 2021.

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This medical history is an important part of Schumer's training approach, according to Widerstrom. "She lived with pain... so our goal was to create strength and range of motion - whether that's in a sweat [session] with me, on stage or jumping into the ocean with her family," the trainer says. “Amy is a living example of putting your body in the driver’s seat and feeling super capable again [are] unattainable for anyone.”

Trainer Jen Widerstrom on working with AMY SCHUMER

She lived with pain...so our goal was to create strength and range of motion.

— Trainer Jen Widerstrom on working with AMY SCHUMER

For Schumer, getting back in the driver's seat meant working on core strength through Pilates and other low-impact exercises. “We had to rebuild a lot around their core [and] go back to where there used to be a lot of weakness,” Widerstrom explains. "She lights up when she tackles a new Pilates move," the instructor adds, sharing that one of Schumer's favorite moves is single-leg circles.

This beginner Pilates workout will seriously crush your core

When they're at the gym, Widerstrom and Schumer usually listen to reggae and "90s stuff," but lately they've been blasting Beyoncé's "MOVE" on repeat. In addition to her taste in music, Widerstrom learned a lot about the comedian during their training together. “The only thing that matches her brilliant, hilarious mind is her huge, caring heart,” says Widerstrom. “She’s never met a stranger before.”

Keep scrolling to try one of Schumer's workouts straight from her trainer. According to Widerstrom, this series focuses on strengthening the core and lower back while challenging the heart and mind. "This is safe for everyone and ideal for toning all over and creating stability in your core while feeling more comfortable in your body," she adds. As always, consult your doctor before beginning any new workout.

Amy Schumer's core and back workout

How it works:You do three to four rounds of the entire series of exercises, spending about 50 seconds on each movement. Consider adding this to your routine twice a week, suggests Widerstrom, noting that you should only complete reps that you can do well. “Move slowly,” she advises, especially when getting used to new exercises.

What you will need:a resistance band, a mat, and a chair or bench

Go to plank and reach the overhead squats

AStand with your feet slightly wider than hip-width apart.

b.Bend forward at the waist with hands reaching toward the floor, bending knees as needed. Take slow, measured steps with each hand and get into a full-body plank.

CTake the steps back by walking your hands backwards and moving into a low squat with your chest up and back straight.

DExtend hips, knees, and ankles to a full reach overhead.

Repeat for 50 seconds.

Low repeat lunge

APosition legs in a staggered position with 80 to 90 percent of body weight on the right leg.

b.Hold a resistance band extended in front of your shoulders with constant lateral tension on both sides.

CMaintaining this position, pull your left leg in and tuck your left foot behind your right leg

DTap your left foot back into the extended lunge position.

Do 4 reps. change sides; repeatfor 50 seconds.

Sitting bow and arrow

ASit on a chair or bench with your spine long, core connected, and both arms extended directly in front of your shoulders, holding a resistance band.

b.Leave the band slightly loose and keep the left arm extended forward as you pull the right elbow back as if drawing a bow before fully extending the arm.

CLet your eyes follow your right hand and bring your right arm back to the starting position in a controlled manner along the same path.

Do 4 reps. change sides; repeatfor 50 seconds.

Diamond-shaped pull to the side strike

ASit on a chair or bench with your spine long, core connected, and both arms extended directly in front of your shoulders, holding a resistance band.

b.Start with a slightly loose band, then pull both elbows back and to the side at the same time to create tension in the band. The band should hit just above or just below the bust.

CFinish the movement by simulating a side punch with each hand on each side before returning to the starting position in a controlled manner.

Repeat for 50 seconds.

Alternating Bridged Hamstring Hold

ALie on a mat with your hips and shoulder blades flat and supported on the floor. Place your heels on a stable surface such as a chair or bench.

b.Raise both hips parallel and achieve balance by applying sufficient pressure to the floor with the palms of your hands on either side.

CShift 80 to 90 percent of your body weight onto your left heel while maintaining a microbend in your left leg. The right leg is unloaded so that it is present with a greater bend. Hold for six seconds, focusing on maintaining parallel hips.

DShift 80 to 90 percent of your body weight onto your right heel while maintaining a microbend in your right leg. Hold for six seconds.

Go ahead, switch sidesfor 50 seconds.

Banded pull-over into the bridge

ALie on a mat with your knees bent and feet flat on the floor, hip-width apart. Extend your arms overhead and behind you toward the floor, holding a resistance band in both hands to create lateral tension.

b.Lift hands off the floor and bring them back to hips, maintaining lateral tension in the resistance band as hips rise to a full bridge position. Once you reach full bridge extension, the resistance band should touch your thighs. Keep your arms extended forward until they are flush with the floor.

CUse maximum tension in the resistance band before returning hips and arms to the original position.

Repeat for 50 seconds.

Banded triceps extension in the isometric bridge

ALie on a mat with your knees bent and feet flat on the floor, hip-width apart. Hold a resistance band in both hands across your chest, elbows on the floor, arms bent at a 90-degree angle.

b.Raise your hips into a bridge position. Stop.

CExtend the arms forward and lengthened until they are flush with the floor, allowing tension to build in the band from the hips impeding the band's path.

DReturn your arms to the starting position in a controlled manner without dropping your hips.

Repeat for 50 seconds.

One-legged circle

ALie on a mat with your feet hip-width apart. Loop a resistance band around the arch of your left foot and then straighten your left leg. Bend your right knee into your chest and hold it with your right hand. To make this more difficult, place your right foot on the floor.

b.While anchoring the resistance band alongside the left body with the left hand, maintain a neutral spine and engage the side core, allowing the left leg to draw counterclockwise circles in the air. Start small and grow larger with confidence.

Do 3 reps. change direction; repeatfor 50 seconds.