The best way to get physically fit as well as to be a good equestrian is to ride a horse regularly. Having strong muscles is only part of the requirement as you will also have to train your brain and eyes and have balance and body control when you are on a moving object. Without regular practice, you will not be in the best condition to ride a horse. This article will introduce some exercises you can do every day to help stretch, strengthen, and tone the muscle groups you use while riding.
Step
Method 1 of 3: Building Hip and Leg Muscle Strength for Horse Riding
Step 1. Do the exercise with the steps
Climb the stairs in the house or, if you don't have one, use a regular stepper or ladder. Stand on the lowest rung of the ladder. Don't forget to hold on to the railing first. While holding, balance the body by resting on the pads of the feet only. Slowly lower your heels until you feel a stretch in your calf. Does this gesture remind you of something? That's right, you just created the stirrups! Hold this position for 10 seconds.
- This exercise not only improves posture, but also improves balance!
- Now remove the handrail from the railing (you'll have to practice to do this). Try to maintain balance for two seconds, then five seconds, then increase the time little by little as you get better.
Step 2. Try doing strengthening exercises with a wall
This exercise is a variation of the previous exercise. Stand against a wall and place one foot on the wall about to of the stirrup position. Hold for three seconds then release your feet back against the wall.
Repeat five times. As your abilities increase, you can increase the duration and number of reps
Step 3. Perform exercises to strengthen the hip abductors with a beach ball
You can use rubber or plastic balls, as long as they are at least 30 cm in diameter. Take a hard chair that allows you to sit with your knees at right angles to the floor, then slide your buttocks toward the end of the chair so your thighs don't touch the chair. Pinch the ball between your knees, and hold for 15 seconds, then release. Do this movement several times a day until you can easily hold it for 15 seconds, then increase the time to 20, then 30, and so on.
This exercise is very effective at improving your ability to hold on to your horse using your thighs. This exercise improves the inner thigh muscles. You can also go to the gym and use a machine called a "hip abductor." Many horsemen who have had to stop riding for a while find that using this machine regularly before riding on horseback makes them feel more fit. In addition, this exercise prevents pain on the inside of the thigh when they are back on the horse's back after a long absence
Method 2 of 3: Build Core Muscle Strength
Step 1. Take five minutes two or three times a day to do sit ups
It's fine if you want to do other abdominal exercises, like crunches. A good way to ride a horse is to rely on your abdominal muscles. This means that you really have to use your abs to balance yourself, gripping the horse's back with your legs when needed.
Doing sit ups with an exercise ball can increase efficiency by up to 20%
Step 2. Try practicing with yoga postures
If you perform a few key postures, such as the boat, half-boat, or warrior posture for a few seconds a day, these exercises can improve your fitness, even if you don't practice yoga often.
If you do this move correctly, you can also strengthen your back and improve your posture as an added bonus! This exercise also helps open the shoulders and is great for people who often stand with their shoulders down
Step 3. Maintain good posture
It's easy to overlook posture errors when sitting in front of a computer or TV, but you can use this moment to work your back and shoulder muscles by sitting up straight and pulling your chest open. Horse riding is an aerobic activity, and the longer you can maintain your posture, the better off you will be for riding.
Step 4. Do reverse sit ups
This exercise is good for strengthening the back and core muscles and does not require as much coordination as yoga exercises. Lie on the floor with your knees bent. Now raise your knees toward your head, not the other way around. Repeat as many times as you normally would when doing regular sit-ups. This exercise works the abdominal muscles better because it doesn't shorten the hip flexors, which must be relaxed in order to ride a horse.
Step 5. Try plank pose
This exercise is often thought of as a yoga move and is great for working the core muscles. Get into a push-up position, but instead of resting on your hands, you should rest on your forearms. Lift your body so that the pads of your feet and forearms touch the floor. Tighten your deep core muscles and keep your back flat, while making sure your lower back doesn't arch and your hips sag to the floor.
- Hold this position for about 45 seconds and repeat several times a day. If you're having trouble doing the elbow plank without hurting your lower back, start with an easier version of just holding your body in a push-up top position.
- Try the plank pose on the horse's back like the jockey's position, and reach for the neck to provide comfort to the horse and rider. That way, your forearms will help you keep your balance on the horse's back for 20 seconds.
- This exercise is also useful for people participating in jump demonstrations and preparation for the jump.
Method 3 of 3: Maintaining Fitness
Step 1. Don't ignore any muscle group
When riding, you should have even muscle tone throughout your body. Don't neglect exercises to work your upper body muscles. Many advanced horse riders own a pair of small barbells and use them to train several times a day.
Step 2. Do your own horse grooming
Use a rubber comb to massage the horse. Bring your own buckets of water and hay for the horses. Do any necessary work around the stables, such as cleaning the stall (single cage) or training ground for horses and wheelbarrows. All of these horse-related activities can be considered exercise and make the stables a free gym.
Step 3. Do aerobic exercise at least three times a week
You don't need to be in good shape to participate in a marathon, but you do need to be fairly lean and fit. Try to run for 20-30 minutes three times a week to maintain stamina and prevent excessive body weight.
Step 4. Develop muscle endurance
Endurance is very important for a horse rider. Running can help with aerobic endurance, but you should also build muscle endurance. Try to do weight training with a barbell that is not too heavy and relatively high reps. Fitness is important, but you won't last long on horseback if you don't have endurance.
Step 5. Stretch your muscles
Take time to stretch before and after your workout. Concentrate on stretching that targets the groin and thighs, such as the butterfly stretch, to stay flexible and reduce stiffness. Make sure you stretch slowly and carefully.
Studies show that doing passive static stretching before exercise can decrease stability and strength. If you must stretch, warm up with dynamic stretches, especially for the inner thighs
Step 6. Try exercises like pull ups, push ups, or exercises that target other back muscles
Swimming can also be a good option. Many beginner and intermediate riders focus too much on abdominal strength and tend to lean forward in the saddle. Avoid this tendency by exercising your back muscles and reminding yourself to take a "back sitting" position instead of "sitting up straight" when riding a horse.
Tips
- Increase lower leg muscle strength. It is this power that keeps you on horseback.
- In addition to stretching, don't forget to warm up before riding because the two movements are very different and serve different purposes. Warming up prepares muscles and increases blood supply for proper functioning.
- You can also practice riding bareback as it allows you to adopt a natural posture and strengthen your thighs.
- Wearing the right clothes can also help. Wear riding pants, a comfortable t-shirt, ankle-high boots and a heel of at least 2 cm, riding gloves to protect the hands from the harness and a helmet that meets ASTM safety standards.
- Stay relaxed while on horseback. If you're tense, some horses will take it as a signal to "run faster."
- While on the horse, focus your weight on your heels and sit with your back straight and your head held high. Hands should be soft and elbows elastic; both must move with the movement of the horse. You'll need to maintain constant pressure on the muzzle (for British riding) as these animals don't like inconsistency. For a faster movement, move your hips with the movement of the horse.
- If you're learning something new, like buckling or jumping, think of something crazy, like "I'm the fridge." This trick helps you stay on the right diagonal and takes your mind off the things that might scare you.
- When you're first learning the bulldozing technique, you can practice sitting on the ball and swinging your body back and forth without falling off the ball.
