Workouts for a Horseback Rider.

I looked on two different web sites and found some different workouts horseback riders can do. on the first website I visited http://www.wikihow.com/Get-Into-Shape-for-Horseback-Riding when I read it I found:

·        Stirrup work:

1.    Walk up to the stairs in your home-if you don't have any, a stair stepper will do or a step ladder if you have one.

2.    Stand on the stair closest to the ground, falling to your death won't get you into great shape. When you stand, hold onto the railing at first. Now, holding the railing, balance on only the balls of your feet

3.    Slowly stretch down and lower your heels until you feel the stretch in your calves. Hold for ten seconds. This will not only improve your position, but your balance as well

4.    Now, try letting go of the railing- this will take some practice. Try until you can balance for two seconds, then try five, then increase little by little as you improve

 

·        Wall

1.    This is a variation of the stair exercise. Walk up to any wall in your house and put your foot up against it about 1/2 to 3/4 of the position it would be in your stirrups

2.    Lift foot up to the position where your foot would be in a stirrup

3.    Hold for three seconds then release back against the wall

4.    Repeat five times; as you get better you can increase amount of time with your foot up and how many you do in all

·        Beach Ball

1.    Use any rubber or plastic ball as long as it is at least a foot in diameter

2.    Sit on a hard chair that allows your knees to sit at right angles to the floor

3.    Scoot to the edge of the chair so that your thighs are completely off of it, and place the beach ball between your knees

4.    Squeeze the beach ball between your knees, hold for fifteen seconds, and then release. Do this a few times a day until 15 becomes easy, then increase to 20, then 30, and so on

5.    This is a great way to increase your ability to hang on to your horse with your thighs. It increases the inner thigh muscles.

·        Abs

1.    Good riding is abdominal riding. This means that you need to really use your abdominal muscles to balance yourself, while clinching the horse with the legs when needed

2.    If your abs are weak, spend five minutes two or three times a day doing sit ups, and other abdominal exercises. Doing sit-ups with a work-out ball is up to 20% more effective

·        Upper Body

1.    In riding, it is necessary to have even toning all over your body. Do not neglect doing some upper body exercises. Many upper level riders have a small set of weights and lift them a few times a day, but you can use your time with your horse to get some extra upper body exercise

2.    Give your horse a good massage with a curry comb. Carry your own water buckets and hay. Do chores around the barn like clean the horse's stall or paddock and wheel the wheelbarrow. All of these horse related activities are exercise and make the barn your free workout gym

·        The Plank

1.    This is a yoga move but it is great for your core muscles. Put yourself into the push-up position but instead of leaning on your hands, lean on your forearms

2.    Push yourself up so that only the balls of your feet and your forearms are touching the floor. Crunch your inner muscles as well.

3.    Hold for about 15 secs and repeat 15 times a day. (A modified version is just being in the upper push-up position and holding).

4.    Try the plank on horseback in the jockey position, and grab the neck for comfort to the horse and the rider. This will gain the forearm to help you stay balanced on the horse for 20 secs. This also will help the upper back.

 

The secon website I visited was http://voices.yahoo.com/sport-specific-fitness-exercises-horseback-riders-6402910.html. On that website i read:

-         Alternating Dumbbell Chest Press

The alternating dumbbell chest press will force you to engage your core and balance without using your legs for stability. To perform the exercise, lie on a flat bench with your legs bent and your feet either on the bench or held in the air for added instability. Alternate pressing the dumbbells up toward the ceiling, and as one arm comes down the other should be going up. Complete eight to 12 repetitions on each arm. You can also complete this exercise on an incline bench with your feet held up off the floor. You can perform this incline chest press by pressing the dumbbells up at the same time, or alternating.

-         Balancing Half-Squat Cable Row

Adding instability to your cable row can provide you with a dynamic strength and balance exercise. Place two half-foam rollers on the floor, parallel to each other, flat side up. Stand with one foot on each, with a horse-width stance with the cable in one hand. Squat down to a half-seat position and pull the cable back, leading with your elbow. Complete 10 reps on one side, then the other. The more weight you pull, the more challenging this exercise will be.

-         Single-Leg Upright Row

To develop you shoulder strength, posture and balance, perform an upright row while standing on one leg. Hold dumbbells on the front of your thighs, palms facing your body, and stand on one leg. Slowly, drag the dumbbells up the front of your body, leading with your elbows. Perform all reps on one leg, then switch sides.

-         Balancing Squat

For leg strength and stability perform a squat on a half-foam roller. Place the foam roller flat-side down. Place your feet horse-width apart on the roller. Hold dumbbells in front of your body and squat down, slowly, to keep both your heels and toes from touching the floor. Push through your legs to return to your standing position and repeat for 10 to 15 reps.

~ Jaida

Give a horse what he needs and he will give you his heart in return.