Ageing gracefully in the saddle requires maintaining flexibility, balance, and strength to meet the demands of horseback riding. Whether you’re riding for competition or leisure, these seven rider-friendly exercises will help you stay supple, aligned, and focused, allowing you to enjoy your equestrian passion for years to come.
1. Pelvic Tilts for Core Strength
Why It’s Important: Core stability is the foundation of good riding posture and balance. Pelvic tilts activate your deep abdominal muscles to support your spine.
How to Do It:
- Lie on your back with knees bent, feet flat on the floor.
- Exhale, tilting your pelvis upward, pressing your lower back into the floor.
- Inhale, returning to a neutral spine.
- Perform 10-15 slow reps.
Pro Tip: Imagine rocking a bowl of water gently back and forth.
2. Seated Hip Openers for Flexibility
Why It’s Important: Open hips reduce tension and improve leg aids while riding.
How to Do It:
- Sit on the edge of a chair, feet flat on the ground.
- Place your right ankle on your left knee.
- Press down gently on your right knee while keeping your back straight.
- Hold for 20-30 seconds; switch sides.
Pro Tip: Add a slight forward lean for a deeper stretch.
3. Balance Drills on a Stability Ball
Why It’s Important: Riding requires excellent balance, especially when adjusting to your horse’s movements.
How to Do It:
- Sit upright on a stability ball with your feet flat on the ground.
- Lift one foot a few inches off the floor, holding for 5-10 seconds.
- Alternate legs for 10 reps on each side.
Pro Tip: For a challenge, extend your arms out to the sides.
4. Cat-Cow Stretch for Spinal Mobility
Why It’s Important: A flexible spine improves your ability to absorb motion while riding.
How to Do It:
- Start on all fours, with wrists under shoulders and knees under hips.
- Inhale, arching your back into a “cow” position, lifting your head and tailbone.
- Exhale, rounding your back into a “cat” stretch, tucking your chin.
- Repeat 8-10 times.
Pro Tip: Synchronize your breath with each movement.
5. Standing Heel-to-Toe Walk for Balance
Why It’s Important: Enhances proprioception and ankle stability, crucial for secure stirrup use.
How to Do It:
- Stand upright, place one foot directly in front of the other, heel to toe.
- Walk forward slowly, maintaining balance.
- Perform 10 steps; repeat backwards for an extra challenge.
Pro Tip: Focus your gaze on a fixed point to improve stability.
6. Plank with Leg Lifts for Strength and Posture
Why It’s Important: Strengthens the core, shoulders, and back for upright riding posture.
How to Do It:
- Start in a plank position on your forearms.
- Lift one leg a few inches off the floor, keeping your body straight.
- Hold for 2-3 seconds, then switch legs.
- Perform 8-10 reps per leg.
Pro Tip: Avoid sagging hips by engaging your abs.
7. Box Breathing for Mental Focus
Why It’s Important: Reduces anxiety and helps maintain focus in high-stress situations like competitions.
How to Do It:
- Inhale deeply for 4 counts.
- Hold your breath for 4 counts.
- Exhale slowly for 4 counts.
- Pause for 4 counts before repeating for 2-3 minutes.
Pro Tip: Practice before mounting to create a calm, centred mindset.
How These Exercises Benefit Riders
Each exercise targets key areas essential for riding: core stability, joint flexibility, and mental clarity. Incorporate them into your weekly routine, adjusting the intensity to your fitness level.
I hope you found these exercises helpful. Let us know in the comments section below.
