6 Every Day Exercises For Horseback Riders

Despite what some people say, horseback riding is a sport. Requiring strength, flexibility, and coordination, horseback riding pushes both horse and rider to their max. While many equestrians are serious about the training and conditioning of their horses, most neglect their own fitness. Strength, stamina, and balance are all essential components of being an effective rider. A strong core, mobile hips, and good coordination can make horseback riding easier and allow you to shine in the saddle.

Many believe that training their body to ride is best done in the saddle, however, it can be hard to ride as much as you would like to. Finances, time, and access are all things that can limit riders from being able to achieve their best in the saddle. Luckily, you can do a few simple daily exercises to help you become a better rider. Whether you ride every day or only take one lesson a week, these six exercises can help you find strength and stability in the saddle.

1. Supermans

Supermans are a great exercise that can help you strengthen and stabilize your back, core, and shoulder muscles. Mostly targeting the back and spine, supermans are helpful for horseback riders who need a strong, straight back to help them stay centered, balanced, and upright on the horse.

To do supermans...

1. Lay on your stomach

2. Lift your arms and legs off the floor

3. Pull arms back, bending elbows about 90º. Be sure to pinch your shoulder blades together

4. Reach arms back out straight and release

2. Plank

Planks are a popular exercise among numerous athletes. Like supermans, planks strengthen the shoulders, core, and back. However, planks put more emphasis on core strength. For horseback riders, a strong core is essential in being able to maintain your position, absorb shock from the horse, and move in harmony with their motion.

To plank...

1. Get into a pushup position on your hands and toes*

2. Keep your core tight and be sure to keep your back straight

3. Hold to the desired length

* The plank can also be held with elbows and forearms on the ground or switching between two positions

3. Bicycle Crunches

Horseback riders cannot underestimate the importance of core strength. Bicycle crunches are a great exercise that targets the entire abdominal wall, allowing riders to get a still, secure position and stay upright on the horse.

To do bicycle crunches...

1. Lay on your back

2. Put your hands behind your head with your elbows pointing out to the sides

3. Pull your right knee across your chest and your opposite (left) elbow down to meet it

4. Tap the right knee and left elbow together

5. Release and repeat on the opposite side with left knee and right elbow

4. Figure-4

Suppleness is essential for horseback riders, making stretching an important part of their daily routine. A figure-4 stretch targets the glutes, hips, low back, and hamstrings. Mobile hips and flexible legs allow the rider to move fluidly with the horse, cue effectively, and absorb shock for a more comfortable ride.

To do the figure-4 stretch...

1. Lay on your back with your knees bent and feet flat on the floor

2. Cross your right foot over the left, placing your right ankle across your left knee

3. Lift and grab a hold of your left hamstring

4. Gently pull the left leg toward your chest

5. Hold for the desired time, release, and repeat on the opposite side

5. Calf Stretches

Any rider who has ever had "heels down" shouted to them over and over again can appreciate the need for flexible ankles in horseback riding. Calf stretches lengthen the calves and stretches the ankles, allowing riders to find more balance in the saddle and increased ability to drop the heels.

To do calf stretches...

1. Stand at the top of a step with the balls of your feet on the edge

2. Allow your heels to drop down until you feel a stretch

3. Hold for the desired amount of time

While doing a calf stretch, you can also hinge at the hips and get into a 2-point position to work on your stability in half seat.

6. Visualization

Today, many people get sucked into the actions they can take to better themselves and forget about one of the most powerful tools they have: the mind. Visualization is an easy way to hijack your brain and body to find success without hours of intense practice. Visualization is a proven method used by big-name athletes and Olympians to master their sport.

Visualization involves creating a mental video playing through a desired outcome. For instance, if you want to work on posting evenly and in your horse's rhythm, take a moment to play through a mental image of you posting perfectly in harmony with your horse. This can help your brain subconsciously make muscle memory, give you confidence, and increase your chances of succeeding.

Practice visualization by...

1. Plan out your goals, what you want to work on, or what a perfect ride looks like

2. Sit comfortably in a quiet room free from distractions

3. Take deep breaths and work to clear your mind

4. Play through the scene in detail in your head

5. Take note of the sensation you "feel," sights you "see," and sounds you "hear" during your visualizations

6. Only go as long as you can and practice regularly to see the best results

Challenge yourself to try these six exercises as a daily practice and watch as you become more confident, stable, and practiced in the saddle.