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.
-
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.
