“A weak core will result in us being unbalanced in the saddle resulting in mixed communication with the horse…”

Why it is important for riders to have a strong core?

The core plays a vital role in riding, not only does it provide shock absorption but also keeps us symmetrical and balanced in the saddle. A weak core will result in us being unbalanced in the saddle resulting in mixed communication with the horse.

Core strengthening is proven to improve symmetry and balance in the saddle. It will also lead to us being able to sit more comfortably to trot and other movements that require us to be supple and balanced.

Horse riding is thought of as being an ambidextrous sport as you need to remain balanced and equal in the saddle but as we all know it is very rare that someone is truly equal. Our horses are the same, stronger on one side/rein. While nobody naturally symmetrical, working on our core strength will allow us to be more centred in the saddle, distributing weight evenly which will then allow us to give clear aids helping our horses understand what we are asking from them.

“Effective for improving balance and coordination… ”

So what are my top 5 core exercises?

• Deadbugs

• Bird dogs

• Plank

• Glute bridge

• Leg lifts

Why I have chosen the exercises that I have?

Deadbugs- are a safe and effective way to strengthen and stabilise your core, spine, and back muscles. This improves your posture and helps relieve and prevent back pain. They are also effective for improving balance and coordination.

Bird dogs- a simple core exercise that improves stability, encourages a neutral spine and relieves lower back pain. This exercise uses the whole body to target and strengthen your core, hips and back muscles. It also helps promote proper posture and increase range of motion.

Planks- Increase core strength and stability as well as posture and reducing back pain.

Glute bridges- effective way to increase stability in your core, build strength in your glutes, and help with form and function when performing other exercises.

Leg lifts- improve core stabilisation and balance, which lead to better overall control of your body.

Before performing the exercises it is important to understand how to engage your core to do so. Examples of how to do so include:

Abdominal hollowing- Lie on your back with your knees bent up and feet flat on the floor, rock your pelvis up towards you and away from you, drawing your belly button back towards your spine. If you imagine theres a bucket of water on your belly button if you can find the point where you wouldn’t be spilling any water, that’s neutral spine.

Four point kneeling- Go onto all fours and make sure your hands are directly beneath your shoulders and knees beneath your hips. Press the hands and feet into the floor and inhale as you draw your belly button back towards your spine, ensuring your back is flat- not rounding at the shoulders or hyperextending the lower back.

A stable core is essential in preventing injury.

A correct posture and strong core will encourage an even and balanced rider.

Improve coordination, balance and effectiveness of your aids as you strengthen your core and become more equal in the saddle…

Contact me about programs to help give you and your horse a more balanced ride!

X Lucy