Equestrian Workouts
As an equestrian we owe it to ourselves, and our horses, to be strong in and out of the saddle. Riding requires so many of our muscles and instincts to be put to the test, so keeping them strong at home is key to progressing in our sport. We are just as (if not more) athletic than any professional athlete. So are our horses. Try out some of these exercises to improve your balance and strength as a rider!
ALWAYS begin by stretching!
Albatross
Albatross is an upper-body exercise that aims to improve posture over the shoulder girdle to the upper back.
1. Lay flat with the tummy on the ground
2. Keep feet on the floor
3. Stretch arms wide
4. Lift chest and arms together while eyes are looking down
5. Allow 5 seconds on the stretched position or as long as can be handled then lower the arms
Bridge Single Leg Lifts
Great to progress on after the bridge pose. This is also great for toning and strengthening your lower back, glutes and hamstrings but ensuring we are even on both sides. So often we will have one side stronger than the other and this will really help highlight any imbalances.
1. Laying on your back, lift your bottom up and pull your heels in towards your bottom and push up through your heels.
2. Have your heels hip distance apart your ensure your knees are over your heels.
3. Allow your arms to lay flat on the ground beside you with your palms down.
4. Lift one leg up off the ground and press your hips to the sky focusing on squeezing your bottom and then lower again. Switch sides
Try doing 12-15 times each leg.
Supermans
Helps improve strength through the back, especially the stabilizer muscles that support the spine. Fantastic for activating our cross slings of our body and improving strength through the entire length of your back.
1. Laying on your stomach, squeeze your bottom and think of pointing your toe and stretching out through your pinky toe as you lift the leg up.
2. Try lifting the opposite arm up with your thumb to the sky and brace your belly while keeping your eyes down.
3. As you do this think of lifting each side up at the rate of your breath and lowering back down again. The focus is on control, not speed.
Try doing 12-15 reps each side.
Step Lunges
Great exercise for developing lower body strength and working on even balance through both sides. Start by just lunging on the spot, then progress to step lunges. Be sure to push through the front heel and keep the body upright.
1. Standing up nice and tall with your neutral spine, allow one leg to step backwards.
2. Then bending your back leg allow yourself to lower down towards the ground. Only lower as far as you can maintain balance and if you need hold onto something for extra support.
3. Aim to keep the weight evenly distributed between both the front and the back leg, while your torso remains upright.
4. Work your way towards lowering your back knee all the way to the ground and back up again.
Try doing 12-15 reps each side.
Wall Sits
For wall sits, begin by performing 2–3 sets of 30–60 seconds. Choose a length of time that allows you to maintain good technique throughout each set.
Stand with your back against a wall and walk your feet 2 feet forward.
Slide down the wall until your thighs are parallel to the floor, keeping your feet shoulder-width apart. Your knees should be over your ankles and bent at a 90-degree angle.
Evenly distribute your weight and grip the floor with your feet to create a stable position. Rest your upper body and head against the wall. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this position.
While maintaining your alignment and full-body tension, hold the squat position for your desired length of time.
Other great exercises:
Planks
Squats
Sources:
fei.org
dressageridertraining.com
I hope these exercises help you reach your full potential!
-Lauren Parris, Manager/Assistant Trainer at Crouse Equestrian