The best way to become a good rider is to ride.Balance and body control while on a moving object is important, as is training your brain and eyes.You will not be in the best shape for riding if you don't get this experience often.You can use the following exercises on a daily basis to strengthen and tone the muscles you use during riding.
Step 1: Do some stair exercises.
If you have a stepladder, you can walk up the stairs in your home.Stand on the stair.Hold onto the railing when you are standing.Hold the railing and balance on the balls of your feet.When you feel the stretch in your calves, slowly stretch down and lower your heels.Sounds familiar?This is a recreated stirrup.Hold for a while.This will improve your balance and position.It will take some practice to let go of the railing.Try until you can balance for two seconds, then try five, and then increase as you improve.
Step 2: You can strengthen the wall with the exercise.
The exercise is similar to the stair exercise.If you walk up to any wall in your house, put your foot against it about 1/2 to 1/3 of the way up.Hold for three seconds then let go.As you get better, you can increase the amount of time with your foot up and how many you do.
Step 3: Try beach ball hip adductor exercises.
If it is at least a foot in diameter, use a rubber or plastic ball.If you want to remove your thighs from the edge of the chair, you need a hard chair that allows your knees to sit at right angles to the floor.Hold the beach ball between your knees for fifteen seconds and then let go.Until 15 becomes easy, do this a few times a day.This will increase your ability to hang on to your horse with your thighs.The inner thigh muscles are increased by it.The "hip adductor" machine can be used at the gym.Many equestrians who have had to take time off have noted that when they regularly use the hip adductor machine before getting back on a horse, they are more likely to feel fit and avoid the pain in the inner thighs.
Step 4: You can do sit ups for five minutes a day.
It is okay if you prefer other abdominal exercises.Abdominal riding is good.This means that you have to use your abdominal muscles to balance yourself, while also securing the horse with the legs.It's up to 20% more effective to do sit-ups with a work-out ball.
Step 5: Try yoga poses.
If you don't practice yoga regularly, holding a few key positions like the boat, half-boat, or warrior can improve your fitness.Doing these moves correctly can strengthen your back and improve your posture.It's good for people who do a lot of slouching that these open up the shoulders.
Step 6: Good posture can be practiced.
Some of the best times to work out your back and shoulder muscles are when you sit up straight and open your chest.The longer you are able to maintain your poster, the better equipped you will be for riding.
Step 7: Do reverse sit-ups.
This is a good exercise for the back and core, and it doesn't require a lot of coordination.Lie with your back to the floor.Lift your knees towards your head.You would do a sit up if you repeated it as many times as possible.This move doesn't shorten your hip flexors.It's important that they are free for riding.
Step 8: The plank position is a good one to try.
This is a great yoga move for your core muscles.Lean your forearms instead of leaning on your hands as you put yourself into the push-up position.Push yourself up so that your feet and forearms don't touch the floor.If you want to not let your lower back arch or hips droop toward the floor, contract your deep core muscles and keep your back flat.Hold for 45 seconds and repeat a few times.If you can't do an elbow plank without hurting your back, start with an easier version, which is just holding the upper position of a push-up.Grab the neck of the horse and rider with the plank in the jockey position.Gaining the forearm will help you stay balanced on the horse for 20 seconds.It's good for people who are into show jumping.
Step 9: Don't neglect the muscles.
It is important to have your body toned all over.Do some upper body exercises.Many upper level riders lift a few times a day with a small set of weights.
Step 10: You can do your own horse chores.
Give your horse a massage.You can carry hay and water.You can wheel the wheelbarrow around the barn if you clean the horse's stall.You can make the barn your free workout gym by doing all of these horse related activities.
Step 11: Aerobic exercise should be done at least three times a week.
If you want to run a marathon, you need to be fit and slender.Try to go on a 30 minute run three times a week to keep your strength and endurance up.
Step 12: Work on building muscle endurance.
Being a rider is dependent on endurance.Running can help with aerobic endurance, but you need to build muscular endurance as well.Start a weight lifting regimen with lower weights and high reps.You cannot go anywhere if you don't have endurance.
Step 13: Stretch!
Before and after exercise, stretch.Take time to warm up.The butterfly stretch is a good example of a stretch that targets your groin and thighs.You should do your stretches slowly and carefully.Studies show that static stretching can reduce strength and stability.Warm up using dynamic stretches for the inner thighs.
Step 14: Pull ups are one of the back-related workouts you can do.
Swimming is a good option.Many beginner and intermediate riders focus too much on abdominal strength and end up leaning forward in the saddle.When on the horse, think "lean back" instead of "sit up" when exercising back muscles.