Workout Plan for Out-of-Shape Riders
Horseback riding requires skill, finesse, physical strength, and endurance. A great way to improve your skills in the saddle and prevent injuries is by incorporating a workout routine specifically designed for equestrians.
In this blog, we’ll share some exercises to help you develop leg and upper body strength, core stability, and cardiovascular fitness.
A strong core is the foundation for maintaining balance, controlling your horse, and absorbing the horse's movement. Your core includes abdominal muscles, lower back, obliques, and hips.
Anytime you are in the saddle, strong legs are also key. The legs communicate with the horse, guide its direction, and maintain a secure position in the saddle. This requires strength in the quadriceps, hamstrings, calves, and inner thighs.
Upper body strength, particularly in the shoulders and arms, is also necessary to ride effectively. You use your arms to hold the reins and guide the horse, and your shoulders help maintain proper posture and balance.
Finally, flexibility is crucial for riders. Flexibility allows you to move fluidly with the horse, adjust their position as needed, and prevent injuries. This is important in the hips, lower back, and shoulders, all heavily involved in riding.
How to Choose a Workout Routine
Each workout session should ideally combine different types of exercises to target areas important to riding. This includes strength training, cardio training, and flexibility workouts. Strength training is important for building the muscle strength required for effective riding, particularly in the core and legs.
On the other hand, cardiovascular exercises improve stamina and endurance, allowing riders to maintain a high level of performance for more extended periods.
Flexibility workouts, such as yoga or stretching routines, are also essential. They help improve the rider's range of motion, improve posture, and reduce the risk of injuries. Including these in your workout routine at least twice a week can significantly improve your riding skills!
Core Strengthening Exercises for More Stable Riding
Planks are an excellent exercise for strengthening the core muscles, which are important for maintaining good posture and balance while riding. While holding planks, keep your core engaged and hold for 30-60 seconds. Repeat for 2-3 sets.
Another great core exercise is the toe tap. Lie flat on the floor with your legs straight up, perpendicular to your body. Slowly lower one leg towards the ground while keeping the other straight up. Touch your toe to the ground and then lift your leg back up. Repeat on the other side for 2-3 sets of 8-12 reps.
Leg Workouts to Improve Your Seat and Control
Squats are a very beneficial exercise for riders. They strengthen the quads, hamstrings, and glutes, which are all used when riding. Squats also improve lower body strength and endurance, making maintaining the correct riding position easier for extended periods. Try three sets of 10 reps.
Lunges are also great for improving lower body strength and flexibility. They target the same muscles as squats but also improve hip flexibility. This is particularly important as flexible hips help riders move more fluidly with their horse. Try three sets of 10 reps on each leg.
Upper Body Exercises for Better Rein Management
Push-ups are an excellent exercise for strengthening the arm and shoulder muscles, which are important for controlling the reins and maintaining good posture while riding. Start with three sets of 10 sets.
Remember, consistency is key when it comes to workout frequency. It's better to maintain a steady, manageable routine than to push yourself too hard and risk burnout or injury. Start with what you can handle, and gradually increase the intensity and frequency of your workouts as your fitness improves.