While we would all like to spend all day on our horses, for most of us, that dream is not a reality. Life gets in the way. Work, school, and family obligations keep us out of the barn for much of our time. Then there is winter. Cold, no light, blech. We need to stay in riding shape! Here are seven exercises you can do off the horse to improve your riding.
1. Two-Point Squats
We all know how to do regular squats. Down, up, down, up. To add more to the muscle groups you use for riding, as you squat down, reach your hands out in front of you and bend at the waist like you are flying over a five-foot oxer. Your hips will have to move back to stay in balance, just like if you were on a horse.
2. Yoga
Yoga is all about muscle control and balance. Two things you definitely need on the back of a horse. Try the Basic Yoga Workout for Dummies on Youtube to get you started.
3. The Balance Ball
A balance ball is a ball you sit on instead of a chair. Sitting on the ball while you work forces you to use your core muscles. The same muscles you use to keep yourself balanced on a horse. Sit on the ball like you would on a horse and work as normal. Your muscles will get worked, and you will get your work done.
4. Stair Stretches
Is your instructor always telling you to put your heels down? This exercise is perfect for you. Stand on your bottom step on the balls of your toes. Slowly allow your weight to sink into your heels (no bouncing!). Then lift your heels and stand up on your tiptoes. Do three sets of 10. This will stretch the back of your calf and allow your heels to get below your toes when you are riding.
5. Don’t Step on the Crack
If you are having trouble finding distances this is a great exercise to do while you are walking around. Any line in the concrete is a jump, see if you can adjust your stride to clear it without making a major adjustment. And without looking down. This is a fun exercise to do with your friends. You can even change the ‘striding’ of the distance between two cracks. Take 4 steps this time, compress your stride and fit 5 the next.
Your horse’s strides are much bigger but this gets your brain and body working together to feel where your spot should be.
Photo by Brandon Wong on Unsplash
6. Practice Good Posture
Sit up! That’s what your instructor yells at you every lesson. Practice sitting up even when you aren’t on a horse. Walk with your head up and back straight. Sit up in the car and allow your hips to move with the car while keeping your head up and your back straight. You know, like you do on a horse.
7. Try a Plank Challenge
Planking is a great core muscle builder. To do a plank, get down into a push-up position, and then rest on your elbows. Concentrate on keeping your back straight and flat. Hold for 30 seconds. Try doing a plank challenge to really build your core muscles up. The stronger your core is, the stronger your riding will be.
Even if you can’t be on a horse seven days a week, you can still work on improving your riding. Try one, or all, of these exercises to keep you riding fit.
What’s your favorite off the horse exercise? Leave it in the comments so we can all try it out!