The Equestrian Workout
Equestrians often times have a very organized plan for exercising and conditioning their horse, but forget they need to do the same for their own body. Like with any sport, it is important to engage in physical workouts to achieve maximum success in training with your horse. Riding is a workout on its own, but equestrians should build strength in important muscle groups to help improve their skills and position. I discovered years ago that the only way for a 1,000+ pound animal to listen to my commands is to strengthen my body off of the horse. I have put together "The Equestrian Workout", which has brought me great success with my riding.
Posture is extremely important for equestrians. Talent in riding comes from symmetry, balance, stability and coordination in static posture, meaning there is little movement in many of the joints in the body. The muscle action is small range sustained contractions. Riding uses all of the body's main muscle groups, but specifically requires very strong and fit postural muscles. It takes a different fitness to stand or sit in one position for many hours than to move around continuously, because the body fatigues much faster in static postures than in dynamic postures.
Correct Riding Posture
Midsection
A vital part of the body that is so important for correct riding, is the abdominal muscles. Strong abdominals are needed to stabilize the spine and midsection when riding. If the rider is weak in the abdominals he/she will have poor core strength resulting in "bouncing" in the saddle. By using the abdominals the rider ensures his/her balance and center of control, and by shifting the hips to either side cues the horse to move in a certain direction.
Upper Body
The flexibility of the back muscles is crucial in riding in order to create a deeper seat and suppleness of the pelvis, especially in the sitting trot. If the rider is stiff in the lower back, he/she will brace against the horse and cause him to react. Riders also need to be strong to extend the lower back in the canter and sit as if “glued” to the saddle. Alignment and correct posture are of importance in healthy shoulder mechanics. Sensitive, independent hands are the goal of all classical dressage riders. This is achieved through adequate strength that is evenly balanced as a result of a well-stabilized shoulder girdle and upright posture. Shoulder and back strength allow the upper arms to hang freely.
Lower Body
The thighs, hamstrings, glutes and calves all play an important roll in riding. In the correct thigh position, the thighs are fully rotated inward from the hip joint. To keep your thigh rotated in, you must engage your thigh muscles. Engaging these inner thigh muscles will achieve quietness of the hips and pelvis in the saddle, and help you stay on. The hamstrings are the key muscle to control the lower leg and the seat. The hamstrings are also used for stability, and balance. The glutes play a vital role in controlling not only the hips, but also help coordinate the trunk and leg movement. If the muscles of the glutes are weak, the hip area can become unstable. When riding, the calves rest against the horse's sides and are used for delivering aids by applying pressure to turn the horse or ask him to speed up.
The Equestrian Workout
I have created "The Equestrian Workout", made up of specific exercises that I found work the muscles needed for riding. I have put together routines using simple props and strength training with my own body weight. There are 3 props that are needed for this workout: A Magic Circle, Gliders, and 5-10 pound free weights. You can do this workout at the gym or purchase the props for at home use. Try to do the workout 3-4 days a week to receive maximum results in your riding.
Part 1: Magic Circle and Glider Routine
Magic Circle Routine
Ab Curls: 40
Hip Bridges: 40
Leg lifts: 15
Lying Ring Pass: 15
Outer-Thigh Press: 20 each side
Repeat Magic Circle series 2-3 times
Gliding Disc Routine
Gliding Mountain Climber: 20
Gliding Leg Crossovers: 20
Gliding Arm: 20 (10 each arm)
Gliding Curtsy Lung: 20 (each leg)
Repeat Glider series 2-3 times
Click Here to Purchase Gliding Discs
Part 2 "Weight Routine"
Weight Routine 5-10 Pounds
Bicep Curl with Squat: 12-15 Reps
Upright Row with Sumo Squat: 12-15 Reps
Tricep Kickback: 12-15 Reps
Over-Head Shoulder Press: 12-15 Reps
Bent-Over Reverse Fly: 12-15 Reps
Repeat Weight series 2-3 times
