Get Stronger this Season!
As equestrians, we celebrate #TwoHearts, and the partnership between horse and rider. Many of us provide our equine partners with regularly scheduled sports medicine care; Smartpak strips a mile-long, and a carefully curated fitness program.
But, what about riders? Some equestrians fall short of treating themselves like athletes. Especially when it comes to building strength to improve rider position, and becoming more effective in the saddle.
STRIDER™ spent some time with Equestrian Fitness Specialist & Certified Personal Trainer Laura Crump Anderson of InForm Fitness to identify some ways riders can improve their strength to be better partners for their horses.
First, let’s clarify some basics!
Laura says that “The purpose of exercise should be purposeful activity done explicitly to build muscle.” She clarified,  “There’s an important distinction between exercise and physical activity.” The latter category includes riding, doing barn chores, and various other forms of movement.
When you are in the tack, you are skill-building. But, there are exercises you can do out-of-the saddle to strengthen important muscle groups that you call upon when you’re riding.
Laura highlights the pectoral muscles as a largely neglected muscle group for riders. “It’s about having a balanced topline. As riders, our upper backs tend to be incredibly strong, however we’re weak across our chest. Most of the things we do- from posting the trot to pushing a wheelbarrow, strengthen our upper back. It’s important to work the chest muscles to create that balance”.
There are a multitude of ways to target specific muscle groups. Riders should find easy ways to target specific muscle groups.
“Our sport is dangerous enough as-is, let’s keep these targeted activities simple,” Laura says.
Another important feature of strength-building is the rest and recovery stage. The exercises outlined below don’t need to be done every day in order to help you build strength. Laura really emphasizes sleep (yes, aim for eight hours). “Riding is physically demanding, but it’s incredibly mental. Your brain needs time to rest and recover, too.”
Incorporate the following exercises into your routine to help you get stronger in the saddle. No specialized equipment needed, and they can all be done in your riding boots.
Exercise 1: Slow-Motion Pushups
Goal: Smoothness and control in movements.
Option 1: Off the Wall
- Elbows should be at about the height of your shoulders, forearms extend up at approximately 90 degrees, palms are flat against the wall.
- Take 10 seconds to move your nose toward the wall, and 10 seconds to push away. Move at a rate of about one inch per second.
Option 2: From the Ground
- Elbows should be in-line with your shoulders, fingertips point away from the body
- Start with your knees on the ground, there should be a straight line from shoulders to heels
- If knees are lifted, be sure that your hips aren’t sagging!
- Take 10 seconds to move towards the ground, and 10 seconds to push back up. Don’t rush the transitions; those changes of direction are the most important feature of the exercise.
Exercise 2: Wall-Sit
Goal: Targets the hamstrings, gastrocs, and quads.
- Back flat against the wall, hips in line with the knees, which are at a 90 degree angle.
- Feet flat, weight distributed evenly left-right
- Hold for as long as you can!
Exercise 3: Plank
Goal: Targeted work of multiple muscle groups. An added bonus is that it’s a stationary exercise, so it’s quite safe.
- Hands should be about shoulder- width apart, fingertips pointing away form the body
- Check your alignment! Are your hips sagging?
- Knees can touch down, you will still benefit from this exercise
Happy Riding! For more details about Laura’s contributions to equestrian fitness through InForm Fitness, click here.
Stay tuned for more exercises geared to help you get a leg-up on your competitive season!
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