Rider Fitness


Horse Riding is a physical activity and rider fitness and being fit to ride is just as important as your horses fitness.

 

Toning your abdominals for dressage, or strengthening leg and ankle joints for cross country and show jumping is essential.

 

A fit rider is physically stronger, has more stamina, is well-balanced in the saddle, and has the flexibility and suppleness necessary to move with the horse as one unit. A rider who is fit to ride can give direct, clear and consistent riding aids.

 

Rider fitness is a special type of fitness, a combination of suppleness, stamina, muscle strength and flexibility. Being fit to ride allows the rider to move in balance with the horse; with free and flexible movements.

 

As with any physical sport, a rider needs the correct type of fitness and being fit to ride means having supple and flexible joints and developing the correct type of musculature. This in turn, helps you ride more safely; helps you avoid injuries and pain, makes you a more effective rider, increases your mental confidence and enhances your enjoyment of the riding experience.

 

A balanced rider needs to be flexible on both sides, to be supple and strong, to be soft in the hands and firm in the shoulders, to roll through the hips and be steady in the legs. Being properly fit to ride requires attention to your whole body, not just a strong right arm.

 

How to develop rider fitness

Techniques and Exercises you can do at home:

Exercise of the Week:

 

Press Up on Step

How:
1. Place your hands wider than your shoulders on the edge of a step, fingers pointing forwards, balancing your weight between hands and toes.
2. Make sure your ankles, hips, back, shoulders and head form a straight line.
3. Inhale as you bend the elbows and lower the body towards the floor. Your chest should be in line with the edge of the step as you lower down.
4. Hold for a count of 2-5 seconds.
5. Breathe out as you push yourself back up, straightening the arms to return to your starting position.
6. Repeat up to 15 times.

This exercise will target the upper and mid chest, the backs of the arms, your abs and back, and the smaller stabilizer muscles of the upper body. Although you are only pushing your body weight it is an extremely affective exercise especially for horse riders to improve upper body strength. Moves such as sitting trot, riding without stirrups or doing lateral work should become easier.