Fitness Tips for a Better Ride
After receiving numerous reader questions requesting advice on exercises to improve their riding skills, we turned to a panel of Team Horse & Rider members for their suggestions on getting and staying fit for the saddle: Al Dunning, Robin Gollehon, Carol Metcalf, Lynn Palm, Cleve Wells and Stacy Westfall.
In the January 2008 Horse & Rider article "Exercise Your Way to a Better Ride" (page 72) our team members offered general information on the three building blocks of fitness--stamina, muscle strength, and flexibility--then shared some specific tips for making your efforts to condition your body do-able and even fun, on your horse and off.
Here, we've provided photos demonstrating several muscle-toning and stretching exercises our team suggested. Before attempting these exercises on your own, check with your doctor or a fitness professional to ensure they're safe for you. Also, be cognizant of how your body feels as you're exercising. If you feel pain--as opposed to just the "burn" of working out--stop what you're doing, and consult a professional.
Muscle strength enables you to use the various parts of your body effectively to cue and control your horse. Of special interest are your core muscles--those found in your midsection, including your abdominals, lower back and inner thighs. A strong core makes everything you do, including riding, easier. It also enhances balance and protects your back from injury. Obviously, strong arms and legs are also key to a rider's effectiveness. Exercises and movements that target key muscles groups develop muscle strength. The following are a few examples:
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1. Crunches: Lie flat on your back (on either a soft surface or an exercise mat), spread your feet about shoulder-width apart and place your hands behind your head, so your elbows form triangles on both sides of your head. Then, tighten your tummy muscles and lift your head, shoulders and neck off the ground. Clench your abs for a second or two, then release and slowly bring your head and neck back down.
Make sure you're using your stomach muscles--not your neck muscles--to lift yourself. Lifting with your neck can easily strain those muscles; plus, you won't be working your abs effectively. Do 25 to 50 reps (depending on the strength of your abdominal muscles), rest, then do another set.
2. One-legged squats: Stand on a soft, even surface or an exercise mat, place your hands on your hips (for balance), maintain good posture and tuck your rear-end underneath you. Then, slightly raise one leg so that it's bent behind you at a little less than a 90-degree angle. Shifting your weight to your grounded leg, slowly bend down, then back up.
Don't bend down so far that you put too much stress on your stationary knee. Just a slight bend-and-release will effectively work your quadriceps.
Once you've done a rep of 15 to 20 bends on one leg, switch to the other and repeat.
3. Squats: Stand with your feet slightly more than shoulder-width apart, maintaining good posture--your back should be straight and tall, your shoulders square, and you're looking straight ahead. Then, slowly squat like you're sitting in a chair with your arms extending in front of you as you "sit."
Don't bend down so far that your bottom is level or below your knees. Your lowest point should be at a 45-degree angle (rear-end to knee). And keep your weight centered over both legs evenly, so you don't strain your knees. Once you've gained enough strength that it's easy for you, add small hand weights for a greater challenge.
4. Calf raises: Stand with your feet slightly less than shoulder-width apart, place your hands on your hips. Then, slowly lift yourself up onto the balls of your feet so you feel the "burn" in your calf muscles.
Hold for one or two seconds, then slowly bring your heels back down.
Do 15 to 20 reps, rest, then repeat.
(Tip: Make sure you don't lock your knees. Your legs should be straight, but keep a slight bend in your knees.)
5. Lunges: On a soft surface, stand with one foot 3 to 4 feet in front of the other. Place your hands on your hips while keeping your back straight, then bend your back knee toward the ground so you're in a lunge position. Hold for one or two seconds, then stand back up.
When you bend your back knee down, keep your weight on the ball of your back foot to help you balance and to prevent slippage.
Do not bend your front knee past a 90-degree angle toward the ground. In this photo, our model is demonstrating an incorrect "front-knee position" as a visual aid. You'll notice that her weight is over her left knee, passing 90 degrees. This could strain one or both of her knees.
Here, our model has bent her back knee down so it's almost touching the mat. This is a more advanced lunge. For beginners, start by slightly bending your knee, and once you've increased the muscle tone in you quads, you can dip down farther for a greater challenge.
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