Five core exercises all equestrians need in their lives
Developing core strength will make you a better rider in all three phases. Strong core muscles improve your balance and posture in the saddle. Whether you are gearing up for your first Beginner Novice or aiming for next year’s Olympics, core will have a positive impact on your riding.
Earlier this year, I shared five core exercises to help you work your core. Here are five more core exercises that you can add to your workout regime to keep yourself equestrian fit:
1) Russian twists – This exercise is one of the best ways to work your obliques, the muscles that help rotate your torso.
- Sit on the floor with your hips and knees bent at 90-degrees.
- Keeping your back straight, lean back so your torso is at about a 45-degree angle to the floor.
- Explosively twist your torso as far as you can to the left.
- And then reverse the motion, twisting as far as you can to the right.
- Repeat twisting back and forth until your obliques can’t take any more.
Remember to contract your abs during this exercise. You can also make this exercise more difficult by holding a medicine ball, dumbbell, or weight plate and moving it with you as you twist back and forth.
2) Spiderman plank – Although gruelling, this is a terrific bodyweight exercise that works both your core and your upper body. Plus it will also give you some cardio, getting your heart pumping and blood flowing.
- Start in a traditional plank position with your forearms on the ground and your body straight as a board.
- Bring your right knee forward towards your right elbow, then return to the plank position.
- Repeat by bringing your left knee toward your left elbow.
- Keep alternating sides and try to get to at least a total of 10.
It is very important that you keep your body straight and core contracted throughout this exercise to get its full benefits.
Reverse crunches – This spin on crunches is a super way to work your lower abs (aka the lower region of the rectus abdominus muscle).
- Lie on a mat with your knees bent and feet planted hip-distance apart.
- Put your hands beside your hips, palms down on the mat.
- Lift your knees into your chest to raise your tailbone off the floor.
- Lower your legs back toward the floor.
- Repeat.
Make sure you keep control of your legs throughout this exercise. If you rush through this exercise and just start whipping your legs around, you won’t be building muscles and you could even hurt yourself (that would be embarrassing and unproductive).
Scissor kicks – This simple exercise is highly effective at kicking both your transverse abdominis (the deepest muscle in your stomach) and hip flexors into shape.
- Start by laying down with your back pressed against the floor.
- Position your arms so they are fully extended to your sides with palms facing down.
- Lift your legs up so that your heels are about 6 inches off the ground, you should have a slight bend in your knees.
- Lift your left leg up to about a 45-degree angle and at the same time, lower your right leg until the heel is about 2-3 inches from the ground.
- Switch movements by raising your right leg up and lowering your left leg.
- Repeat until the burn is too much for you.
Remember to keep that core contracted during this exercise and the slower and more controlled you move your legs, the better.
Cross-leg diagonal crunch – This crunch variation is dynamite at strengthening your obliques.
- Lie down on your back.
- Bend your knees and place your feet flat, and shift your hips over to the right. Extend both legs straight in that direction.
- Take your left leg, cross it over your right leg.
- With your hands behind your head, crunch straight up to the ceiling.
- Repeat for 20-50 reps on that side.
- Then reposition yourself and do the same number of reps on the other side.
Try to really get your shoulders up during this exercise to engage your abs.
Off-season horsey shenanigans – VIDEO Break
In most parts of the world, competition season is over for 2018. But that doesn’t mean you cannot still have some serious fun riding. …
Tuesday’s Top 10 – Stupidest Christmas presents for equestrians
WARNING: Only read if you have a sense of humour Check in every Tuesday for our Top 10 list that could feature just about anyone or anything …
Another 9 pet peeves only equestrians will understand
Dictionary pet peeve noun INFORMAL something that a particular person finds especially annoying. Equestrians are very different from non-horsey people. The things that bug …
The smartest way to feed during the winter – VIDEO Break
Winter is well underway in many parts of the world and equestrians are freezing their butts off. Anytime spent outside is near torture. To …
Riding on the right side of your brain: The six steps to master this skill
Consistent lessons and coaching definitely can improve your riding. But when you head into the show ring or out on cross-country, you are on …
Does your horse know any tricks? – VIDEO Break
These young ladies have done a superb job training their pony some awesome tricks. Can your horse do even a single trick? Let us …
Simple but game-changing grooming tip: The secret to whitest leg markings
Your average equestrian spends more time grooming horses than riding them. Over the years we all learn new, exciting and revolutionary grooming tips and …
Kids and horses – VIDEO Break
Kids and horses can make for quite the entertaining combination. If you grew up around horses this video will probably jog a few of …
The ultimate event horse – VIDEO Break
Most venters know all too well the struggle it can be to ice a horse’s legs. Not many of our equine friends want to …
4 Steps to get your horsey photos off your phone and into your house/tack room
Cameras on cell phones have revolutionized the way we take photos. Once upon a time, we were limited to 36 shots on our film …
Further proof horses see ghosts – VIDEO Break
Your horse can be trotting around a perfectly quiet indoor arena as cool as a cucumber and then BAM it spooks hard. Did it …
Tuesday’s Top 10 – Animals we should be riding instead of horses
WARNING: Only read if you have a sense of humour Check in every Tuesday for our Top 10 list that could feature just about anyone or anything …
Seven tips to survive riding in ridiculously cold weather
Winter riding is unavoidable for most equestrians. With work and school, few riders have the ability to flee south for the harsh winter months. …
Carriage horse turned rodeo star – VIDEO Break
Riding a somewhat out of control bronco can be a nightmare. But trying to drive a horse that busy performing aerial acrobatics without flying …
Getting ready for Monday like… – VIDEO Break
Monday’s are hard. Why can’t weekends be longer? Why do equestrians never seem to get days off? Do we even have weekends?
Simple but game-changing grooming tip: Two important pieces of tack you can clean in your dishwasher
Your average equestrian spends more time grooming horses than riding them. Over the years we all learn new, exciting and revolutionary grooming tips and …
Free jumping gone wild – VIDEO Break
We’ve all seen impressive videos of horses free jumping over some sizeable jumps. Usually, horses are sent down a sort of chute of jumps …
Cat vs. horse – VIDEO Break
Are cats evil or do they just have a twisted sense of humour? via GIPHY
Goals every eventer should set for 2020
The 2019 competition season has come to a close for most eventers in the world. Although the off-season has just begun, it is already …
When the Loch Ness Monster shows up to your dressage – VIDEO Break
Or maybe you are just riding a horse that is a tad dramatic and a bit of diva when it comes to puddles… …
Dressage cow in action – VIDEO Break
Don’t you wish your horse had dressage moves like this…
Tuesday’s Top 10 – Things equestrians better be extra thankful for
WARNING: Only read if you have a sense of humour Check in every Tuesday for our Top 10 list that could feature just about anyone or anything …
Scrubbing buckets made easy – VIDEO Break
All you need is an electric drill and a toilet brush… #BarnHack View this post on Instagram Combine a toilet brush and …
13 Laundry hacks to make every equestrian’s life easier
Laundry sucks and there is plenty of it if you are a horse person. Horse slobber and hair on your clothes, filthy horse blankets, …
House horse – VIDEO Break
Who needs a barn when you have a perfectly nice house your horse can live in… View this post on Instagram What …
What was the original Eventing Olympic format? Rewind to 1912
I was reading an informative USEA article about the new FEI star system, which included some historical background on the sport, when I realized …
Who needs jump standards – VIDEO Break
Sometimes equestrians just need to get creative to catch some airtime… View this post on Instagram Cool training clip By: @calliecoles Don’t …
13 Pet peeves every equestrian will understand
Dictionary pet peeve noun INFORMAL something that a particular person finds especially annoying. Equestrians are very different from non-horsey people. The things that bug …