Improve your posture with these exercises, thank us later
What's the story
A strong posture is vital for equestrians, as it directly impacts balance, the ability to communicate with the horse, and the effectiveness of riding in general. One way to significantly improve posture as a rider is by strengthening the core muscles. This article provides a list of five effective core strengthening exercises specifically beneficial for equestrians aiming to improve their riding posture.
Plank
Plank variations for stability
The plank works the whole core, including abs, back muscles and obliques. Start in a push-up position but on your forearms. Your body should be in a straight line from head to heels. Hold this for 30 seconds to one minute. Doing side planks can work different areas of the core.
Bridge
Bridging for lower back strength
Bridging exercises are great for strengthening the lower back and gluteal muscles, which are key for supporting proper riding posture. Lie on your back with your knees bent and your feet flat on the ground. Raise your hips towards the ceiling until a straight line is formed from your shoulders to your knees. Hold this position for 20 seconds before lowering yourself back down.
Leg raise
Leg raises to enhance core endurance
Leg raises build endurance in the lower abdominal muscles, which helps provide stability in the saddle. Lie on your back with your legs extended and your hands placed beneath your buttocks for support. Raise your legs slowly until they are perpendicular to the floor, then lower them without allowing them to make contact with the floor. Do 10-15 repetitions.
Twist
Russian twists for oblique strength
Strong obliques and rotational mobility are crucial for a rider's posture, and Russian twists are a great way to target these areas. Sit on the floor with your knees bent and your feet slightly raised. Hold a weight or medicine ball (optional) and twist your torso from side to side, making sure to engage your abs throughout the movement.
Superman
Superman exercise for back muscles
The superman exercise strengthens key back muscles for a strong, upright riding posture. Lie on your stomach, extending your arms in front of you like Superman in flight. Raise your arms and legs off the ground simultaneously, hold the position for two to three seconds, then lower them back down. Do this eight to 10 times.