6 Every Day Exercises For Horseback Riders

Horseback riding requires immense strength, stamina, and balance. Unfortunately, for many riders, finances, time, and access to horses can make spending ample time in the saddle a challenge. Luckily, these simple daily exercises can help you develop the muscle needed to become a better rider.

1. Supermans

Supermans strengthen and stabilize your back, core, and shoulder muscles making them ideal for horseback riders who need a strong, straight back to help them stay centered and balanced.

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 out straight

   
   

2. Plank

The plank is another great exercise to strengthen the shoulders and back. However, planks also emphasize core strength. A strong core will help you maintain your position, absorb shock, and move in harmony with your horse.

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

Bicycle crunches target your the entire abdominal wall making them ideal for core strengthening.

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 your daily routine. A figure-4 stretch targets the glutes, hips, low back, and hamstrings. Mobile hips and flexible legs allow you 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 stretch the ankles, allowing you to find more balance in the saddle and increased ability to drop your 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

This one may not be physical exercise, but it will help you in the saddle. Visualization allows you 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 imagine you're posting perfectly in harmony with your horse. This techinique helps your brain subconsciously create muscle memory, allowing you to perfomr better wihtout the physical practice.

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 a more confident, stable, and strong rider.