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Core Workout For Equestrians

Core strength is not just 'The Six Pack', it is a whole lot more.


With poor core strength and stability, comes lower back pain. Largely due to your body absorbing the horse's motion through your back, rather than your core muscles. This problem can be addressed via various exercises; including but not limited to those focused on improving your overall strength and flexibility as mentioned often.

If not treated, the body begins to 'tighten up' as a way to protect its joints, which, unfortunately for a physically active person or someone who wants to ride, will cause negative strain on the body.


All aids are controlled through your core. As such, when the motion of the horse is effectively absorbed through strong core muscles your aids become better. Balance, leg aids, weight distribution and even arm strength are all supported by the capability of your core.

Riding through your core allows you to be clear, concise and separate your aids. For example, a strong core allows you to apply pressure with your left leg, while the right leg is left neutral and free of tension.


A horse will naturally listen to a rider's weight distribution before the hand or leg aids. So, aiming for good cross-coordination of your body is ideal to communicate effectively with your horse.

Indicators that your weight distribution is uneven include;

• the horse's hind end falling in or out

• a lack of bend through the body


Exercises to address this issue include;

• Bicycle crunches

• Dead bugs

• Russian twists.


Many fitness professionals will suggest using isometric exercises (stationary exercises involving no muscle contraction) over dynamic exercises (moving exercises which involve muscle contraction). However, dynamic exercises are great, if not essential for horse riders. As riders, we are not stationary in the saddle; resultingly, our bodies must learn to contract muscles on the go. Using dynamic exercises will help improve our core in a mobile situation, much like horse riding.


 

While traditional core exercises can become tedious when done repeatedly, I often return to this workout. It challenges my deep core muscles, as well as my stability and coordination. I make an effort to include at least one specifically targeted core workout in my weekly routine, and this is one that I enjoy and look forward to doing.



One of my favourite core workouts: 

  • Stability Ball Roll Out - 12- 15 Reps

Start by positioning yourself on the ground in a plank position with your shins resting on top of the ball. Your arms should be extended and your body should be in a straight line from head to toe. Engage your core and slowly roll the ball out in front of you by straightening your legs, keeping your body in a straight line as you do so. Once you reach the end of your range of motion, pause briefly before slowly rolling the ball back to the starting position.


  • Stability Ball Dead Bug - 12 - 15 Reps

Start by lying on your back with your feet resting on top of the stability ball and your knees bent to 90 degrees. Hold the weight in your hands and extend your arms straight up towards the ceiling. Engage your core and slowly lower your right arm and left leg towards the ground while keeping your lower back pressed into the ground. Pause briefly before returning to the starting position.


Wood Chops - 6-8 Each side

Start by standing with your feet shoulder-width apart and the ball (can use a cable or resistance band) at shoulder height on one side of your body. Engage your core and hold the medicine ball with both hands as you rotate your body and bring the ball diagonally across your body towards the opposite hip. Pause briefly before slowly returning to the starting position.

Kettlebell Windmill - 6-8 Each Side

Start by standing with your feet shoulder-width apart and the kettlebell held in your left hand. Raise your left arm straight up towards the ceiling and engage your core. Step your right foot out to the side and pivot your body as you lower your right hand towards the ground. Your left arm should remain extended towards the ceiling as you reach towards the ground with your right hand. Pause briefly before returning to the starting position.


  • BOSU Bird Dogs - 6-8 Each Side

Start by positioning yourself on all fours on top of the BOSU with your hands shoulder-width apart and your knees hip-width apart. Engage your core and extend your left arm and right leg straight out in opposite directions. Hold for a brief moment before returning to the starting position. Repeat on the opposite side by extending your right arm and left leg.



Rest 30 seconds between each exercise.

1 minute rest between sets.

Repeat 3 times.



Below is my Beginner Guide to core workouts if you're after some more examples (no equipment) -


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