This article has appeared previously with Equestrian Life. To see what’s in our latest issue, click here.
WEEK 1
As we develop as riders we employ all types of riding coaches to help us improve our horse’s skills, fitness abilities and ultimately progress in our sport, but rarely do you see a rider employing a personal trainer to improve their own fitness, flexibility, balance and strength. To me it seems logical that to be a more effective rider and to continue to develop we need to continuously maintain our own fitness, to better serve our superstar mounts. As a Personal Trainer and a rider I have a fantastic insight into what really does improve us as riders and the specific things we need to target.
In the coming weeks I will be introducing you to some simple exercises that you can incorporate into your training that will benefit you in the saddle and in everyday life.
So…where to begin??
All riders will have their own set of strengths and weaknesses, so I will cover as much as possible, beginning with ‘The Core’.
Core stability can directly affect a person’s ability to produce effective trunk and limb actions for the generation, transfer and control of energy during movement like riding. The core muscles include more than just your ‘six pack’. There is some debate over which muscles are included in the core; but in general the ones most commonly included are the anterior and posterior (front and back) abdominals, oblique abdominals, hips, glutes and deep lower back muscles.
Listed below are some exercises you can do anywhere to target and strengthen these muscles.
Bridge
Begin laying on your back with knees bent and held slightly apart, contracting your glutes lift your hips from the floor and push toward the ceiling creating a bridge, hold for 3-5 seconds lower and repeat.
Superman
Begin lying face down arms out in front and legs stretched behind. First lift and lower both arms and upper body together as far off the floor as possible, keeping your legs and feet on the floor. Second lift and lower your feet and legs as far as possible from the floor. Third lift and lower you upper and lower body together as far as possible from the floor. Lastly alternate between opposite arm and leg lift and lower as far as possible from the floor.
Oblique Twist
Begin sitting upright on the floor with knees bent in front of you. Maintaining your balance lift your feet from the floor and hold up 10-20 cm from the floor. Make a fist or clench both hands together in front of you then cross your body and touch the floor from left to right sides maintaining your balance and posture.
V Sit
Beginning again sitting upright on the floor with knees bent in front of you. Lift your arms in front of you on a 45 degree angle and hold. Maintaining your balance lift your legs and straighten them to meet the angle of your arms and hold 3-5 sec lower and repeat. Important note – do not slouch maintain good spinal posture.
Stability (swiss) Ball Plank
Position yourself with your elbows on the SB and your body stretched out behind you, lift yourself up and on to your toes maintain a still stiff plank with your body. Important do not sway or sag your back, like wise do not poke your backside up into the air. Hold for 10 – 30 seconds BREATHE!
Stability Ball Lift and Lower
Begin lying on your back flat on the floor, hands at your sides. Place a SB between your feet, feet about midway up the sides of the ball, squeeze inward on the ball and pick it up between your feet. Maintaining straight legs lift the ball to 90 degrees and lower again to tap the floor, repeat. Important – maintain good pelvic floor, do not allow you spine to arch up away from the floor.
Hip Lift
Begin lying on your back with your legs out straight and your arms flat on the floor beside you. Contracting your abdominal muscles lift your straight legs up to 90 degrees then keep pushing them up toward the ceiling keeping them straight lift your lower and middle back of the ground if you can. Maintain a slow and controlled pace up and down.?
You can either use all of these together as a mini workout, mix a few into your workout or alternate each day between the first and second halves. As I said before, every rider is different and will have different strengths and weaknesses, so if you are interested in investing further into your fitness please drop me an email total_fitness_solutions@hotmail.com?
Till next time. Train Hard. Eat Well. Rest.
Follow Tiffany on Facebook by clicking here and if you have any questions email her total_fitness_solutions@hotmail.com
© Tiffany Henwood and Equestrian Life – Please note, this is a guide only, if you have concerns please consult your local professional. Neither parties take any responsibility for injuries.
