Exercise for riding

[Noblesteed]

Hello everyone. I have spent many years avoiding exercise, particularly of the organised, lycra clad kind, but have recently realised that my stiff, weak body is hampering my efforts to ride as effectively as I would like! My question to you guys is; do any of you do any specific exercise to help your riding? I have read bits of Mary Wanless and Heather Moffat and I get the idea of being strong and supple, of moving with the horse while supporting yourself......but I can't get my body to do it. I know it will take time to develop the right muscles, and suppleness and so I'm looking for some help with it. I have heard riders talk about the Alexander Technique, have any of you tried it or recommend anything else?
Hope you can help,
Cathy

[Maci]

People say that biking without a seat (or at least not sitting in it) helps develop your leg muscles, which it does, very well....the only thing is that it is painful! Jockey's do it because they need strong leg muscles to hold themselves up while racing.

Running, speed walking, jogging and swimming all help build your leg muscles, and I do low weights (5 lbs) to tone my arms and strengthen them! Arobic's a fast workout and helps you develop all major muscles! Quite tiring, but fun!

Hope This Helps!
Maci :)

[Katie_85]

Swimming is excellent! Others are yoga, tae bo, running, or do some stretching before you ride to limber yourself up.:)

[Showjumper]

I do yoga, swimming, cycling and aerobics! Quite a workout. I also go walking, weather and FMD permitting, and occasionally run if I need to catch a bus (I am [i]that[i] lazy!) I also do step ups and sit ups. Push ups are useless because I always end up falling over and damaging myself (got a three inch bruise on my leg from my last push up attempt when I slipped and crashed into a table - don't ask!) :rolleyes:

[alleycat]

I can totally relate to the desire to avoid lycra-clad exercise! Ugh. However like you, I have come to the conclusion that some degree of strength and suppleness would be an asset when trying to make a huge hunk of horse listen to you... I have heard Alexander Technique and Pilates Method both reccommended for riders, and also just for people who are generally un-athletic. Pilates at least focuses a great deal on posture, position and breathing. Unfortunately it is quite expensive, in my area at least, but I understand that many dance studios offer classes at more affordable prices. Otherwise, yoga can be a good place to start, if you have a good instructor who doesn't try to push you past the point of comfort.
Hope that helps some.

[BoN^kErS]

running strengthens the leg muscles and also to lose weight in other parts of the body.. but do some exercise to strengthen the arm muscles. do some stretching before mounting a horse it helps to relax the legs and body when riding.

BoN^kErS

[floppy]

what are pilates?

well roudn here i get a good work out cycling to the stables as i live on moutain terrain

[alleycat]

floppy -
Pilates Method is named after it's creator, Joseph Pilates. It's basically a technique which can be used to isolate muscle groups, and so is useful for physiotherapy because you can keep exercising other parts of the body without stressing an injury.

[floppy]

ahh ook..i thought it was something to do with ballet :D

[LindaAd]

Yoga's good for suppleness, calmness and balance , but you need to find a good instructor.

On the horse, standing in your stirrups for a few strides at walk or trot helps to strengthen your legs; alternate between sitting and standing, and stand for longer periods as you get better at it - don't use the reins or the horse's neck for balance!

Picking up droppings is good exercise, especially if you bend the knees slightly, so is barrowing them back to the heap, and carrying bales of hay and sacks of feed, carrying water ....

[alleycat]

floppy, Pilates is often practised by dancers because of the emphasis on posture and flexibility, but the word itself does sound like it should be a ballet term, doesn't it? ;)

[floppy]

yeh it does alleycat!

Linda AD my riding instructor i had in turkey use to make me ride round the jumping arena..not dressage arena...4t-times in jumping postiion...with..and WITHOUT:eek: my stirrups.
he also use to make me ride round and round doing rising trot without stirrups...
i dont miss those parts of my lessons!:D

[LindaAd]

Eek, floppy - sounds pretty painful, and not a lot of fun. But I bet it made your legs strong ....:rolleyes:

I've bought a book called How to improve your riding through exercise. I hope that reading it will make me fitter;)

[floppy]

hehe im sure it did make my legs pretty darned strong...

[Bebe]

In winter, when I have more time, I do aerobics (in the comfort of my own home, no lycra for me), basic yoga movements, lots of stomach crunch type exercises and a bit of work with small weights.

This summer I've spent hours picking up manure. In a 5 acre field, much of it on a slope it's very hard work - shoving the wheelbarrow back up the hill is torture!

I've tried pilates, found it to be a bit boring but that may just have been the instructor. The movements are very repetitive though, plus you'll still need to do some kind of aerobic exercise as pilates doesn't tax your lungs and heart much.

There's a new book called Yoga for Equestrians, or something similar. May be worth looking into, it's on my Christmas present list.

I also try and concentrate on my posture and stomach muscles all the time (hard!). There isn't much point working on it for 30 - 60 minutes a day when you forget about it for the other 20 odd hours. Not sure how much its working but my abs seem a bit stronger.

Good luck and enjoy it (if you can!).
Amanda

[M1TOO]

I wonder whether any "older and wiser" riders bother so much with exercises - I know many people in their 70s still ride and wonder if they consider it necessary or perhaps thats what still keeps them in the saddle - I know it makes my back ....obviously unfit!!!!! kay:rolleyes:

[Kerry's Partner!!]

LindaAd's exercise whilst riding is a good one. You can also mimic riding a bike (forwards and backwards) at walk (initially) without stirrups etc. I find this helps to develop better balance (through the seat) and it helps to stretch the leg muscles too. There are other exercises you can do whilst "warming up" at the begining of a schooling session. Your horse magazine has published some examples recently I think.

[ANDREA BOYES]

oh my I feel so ashamed Ive just read all the thread and feel very unfit the only thing I do is ride and walk the dog ,so Im off to raid out my jane fonda video and the step I bought 10 years ago:( once Ive finished the rest of my chocolate He He!!!!

[Silvia]

You make me feel guilty!!!
I never do any exercise especially for riding (but I probably should). Spending the day running after the kids in my class and caring for a horse and a husband just doesn't leave me with enough extra energy...

[BoN^kErS]

ouch! now my leg hurts...i have not been goin for my run and i had my riding lesson yesterday and now my legs are all aching everywhere...that teaches me and also remeber to do a little stretching before u mount it helps n also after riding to cool down the mucles..:)


BoN^kErS

[Maci]

I preach way more than actually practising it! ;) When I do get off my lazy butt and do exercises, I never really do them again, because as I mentioned- I'm too lazy! Oh, woe is me! I have too much to think about- school, horses, riding, boys (:p)- after all that, plus sleeping and eating, I have no time for exercise! :rolleyes:

Maci :)

[BoN^kErS]

haha tell be about being lazy!!! i am lazy too! but when it comes to horse riding i'm determined to really work hard..but now a days i don't bother exercising =)

BoN^kErS

[cvb]

I confess - I've done both of these. Alexander Technique more than Pilates.

Alexander Technique lessons are not cheap (relative to a gym session) and it is not an instant fix. But for me it is worth it, because it has not only helped me with my riding, but also stopped the regular migraine I used to get.

AT is not really about physical fitness - this is not something that will keep your heart fit & muscles strong. It is about how you use your body, how your mind affects your body, how to improve your 'Use'. I find I am much more aware of how I move, and what effect it has on myself and my horse than I was before. Not all AT teachers know about riding - if you can, work with one that does. But most AT teachers will have a saddle to use with pupils - it helps to get pupils to relax their legs. A few AT teachers will also work with the horse. You can find teachers on the STAT web site (www.stat.org.uk). (There is more than one association for AT teachers - this is one of them).

Pilates uses a similar approach in terms of posture, but is more exercise oriented. I got myself a video, and then had a couple of lessons locally to check I was on the right track. I have found the "Body Control" videos very useful, but it does help to already have an idea from AT or from lessons with someone.

hope this is useful !

[Mazpup]

I've been looking into improving riding without riding 4 ages, and one of the things u can do is exercise. Standing with your toes on the edge of a step (hold onto the stair rail!) and then going into riding position is supposed to be good for strengthening the legs. I've started an msn community for non horse owners - http://communities.msn.co.uk/NoHorseNoProblem , and if you've got any tips for non horse owners for improving riding or you know of any good websites or books please pm me!

[cvb]

I'm a horse owner & rider right now, but did have some time not riding because of a knee injury.

Do be careful about exercises - check the right way with an instructor or good book or video - doing the right exercise the wrong way will do more harm than good.

Standing on a step and allowing your heels to sink down helps to gently stretch everything down the back of your leg. Because this area is normally shortened while riding, doing this exercise helps you stretch it all back out again, as well as helping you develop that feeling of having your weight in your heels, without pushing your foot forwards (we're riders not water-skiers !).

A couple of exercises from my post-injury time. Just sitting and standing from a low-ish chair or stool. Make sure you don't just fall into the seat - really control the movement. Of course you need to be aware what you are doing with you head, neck and back - so you don't tense, arch and so on. Helps with leg muscles as well as giving you good awareness of your balance for when you are doing rising trot.

Also using a 'wobble board'. This is a piece of round board with a semi-spere underneath (though you can get other shapes e.g. one that just rocks side to side). Stand on it in riding position and try and get all the edges off the floor so it is in balance. This helps you check that your weight is central, and also encourages you to keep all your joints loose and active.

If you find this easy, then stand on it and try and control the movement i.e. make it tip in a certain direction but without the edge touching the floor.

Finally, for rein control, you can extend the idea from Mazpup by setting up a pulley with weights. This was suggested to someone I know for practising to drive a horse rather than ride. The reins run over the pulley to the weights - giving a more 'live' feel on the end of the rein than just a door knob. Alternatively do what a lot of the natural (parelli etc) teachers do, and get a convenient person to be the horse for you. You are not allowed to tell them what you want them to do, just use the reins. Its also good to try being the horse yourself, as it really makes you think about how you ride.

[BoN^kErS]

well, have not been riding for almost 2 months already and i really feel stink and upset about it.
but i have been trying all sorts of excersie to strenghten my leg mucles to prepare for a horse trekking which i will go on soon...any advise for that?

BoN^kErS

[cvb]

not knowing what you have already been trying, nor what you have the chance to do... but I have read that some of the eventing people do additional exercise to be fit enough for competition, and various people do either cycling, running, and/or swimming. Personally I like my knee joints too much to go for the running option. Climbing stairs both up and down - or hills if they are more convenient ! You're not trying to build bulk, just tone.

The other thing to think about is suppleness - no point in having excellent leg tone if you can not move with and accept the horse's movement for the long times a trek normally involves. Then you are back to the standing on steps and lowering your heels. You also need to think about knee joint - and hip joints. Good exercise classes, books, videos should help you there.

I remember some advice from an instructor to do with improving sitting trot - which would certainly improve muscle tone, suppleness etc and burn some calories, but as I don't know age, marital status or ethics of the readers out there, I guess I'll leave that one to people's imaginations :)

[BoN^kErS]

thx ...i think i will still stick to the steps excersie thingy =)

BoN^kErS

[Debutante]

I’ve recently heard about a book called “Fitness, Performance, and the Female Equestrian.” Supposedly it discusses female anatomy as it relates to the movement of the horse. (Sounds vaguely indecent, wouldn't you say?!):eek: In addition there are suggestions for nutrition, specific exercises (both mental and physical), and information on preventing injuries.
I can’t give a glowing recommendation since I haven’t yet read it, although it’s on my Christmas list. Don't know if it's available in the UK or US, but the publisher is Macmillan Publishing Co. Inc.
Strangely enough I’ve found that whenever I ride a different horse from the one I’m used to, I ache all over for about a week. :( Interesting how the biomechanics could make that much difference!

Cheers,
Deb :)

[BoN^kErS]

it is acctually funny when u ride another horse different from the one u always ride...even if the movement and stuff is simliar, always end up aches all over for a while...it happened to me once when my riding school was trying out a new horse and need to test it in a class so i took him and he is totally different feeling wen u get on him...n had aches for about 2 weeks..
wonder y it happens even with stretching and all before riding it aches... science *shakes head* *sigh*

BoN^kErS

[Summer_88]

There is a book called , I belive it's
"yoga with your horse'....I seen it @
www.wildhorsefeathers.com.....I think.....I'll
look for it again if your interested, and i'll leave the site on another post.....it look like it could be very helpfull!.....I'm gonig to buy it if I can find it again......I have the same prombles as u do!.....good luck in every thing!

-Summer


" If a dog is a man's best friend....then a horse is a girl's!

[Equistar]

My instructor chunked out 30min every lesson for stirrupless or bareback work. At first it was painful, but once you get used to it it feels really good and gives a major confidence boost. I had to ride some of the wackiest horses, but got over my fear of them when I knew I could accomplish the task at hand. Some things we did was jump w/o stirrups over a 2' fence and then after a few rounds we would drop our reins about 2 strides before the fence. Let me tell you, that was very scary! But after all us riders got used to it we were always begging to do more.

I now have my own horse and have moved to a new state. Although I recently got started back on my stirrupless work it is painful. I need to do a lot more. It really makes you a better rider because you stop griping with your aids and start using them efficiently =)

[floppy]

i had an instructor once that use to make us do jumping without stirrups and reins and i used to love it..you had to hold yoru hands behind your back or something..but the horse was on the lunge line. we also used to do alot of jumping with saddles and only a headcollar and lead rope(and a horse of course :D)

[Dice]

Originally posted by floppy
(and a horse of course :D)

I could see how that would be an advantage! :D

[Paul C]

Originally posted by Equistar
Although I recently got started back on my stirrupless work it is painful. I need to do a lot more. It really makes you a better rider because you stop griping with your aids and start using them efficiently =)
I actually really enjoy working without stirrups (but not canter yet:eek: ) Apart from being able to really focus on the horse's movement and try to tune in to it I don't have to think about my heels being down:rolleyes:

Paul

[Horseluver1220]

I find that biking, running and working out at a gym work very well and really help improve riding.

[jUmPingIsLifE]

i am the athletic type so exersizes are come easy to me but during the off season i try to run 2-3times a week 4miles (and i do) or 2miles 5days a week or a mile every day or what ever...walking is just as good, biking helps a lot to! if its possible to swim try swimming (((i can't cuz the water is like FREEZING, i hate winter lol))), also something that helps me A LOT! is stretching, i stretch when i wake up in the morning and before i go to bed (its supposed to be good for your health to? its also a great stress reliever)!!! if you can get to a gym to lift weights that would be great to, in gym i lift 3days a week... thats all i can think of right now

[jUmPingIsLifE]

at the camp i work at we do that to i LOVE IT! we drop our stirrups and knot our reines and sing while going through some gymnastic lines....it helped my overall position and confedience A LOT! and it was SO MUCH FUN!

[floppy]

the teacher used to take the stirrups off the saddles before we even got there :p

[Elfin]

oooo! I hate no stirrup work on a bouncy horse!

[mwtb]

I'll repeat a post I made in the "Starting Out" forum:

I certainly feel that my weight training has helped me with my riding. Everyone told me that I'd find it hard to walk after my first lesson, but apart from feeling the obvious stretch in my hips I was absolutely fine.

I appreciate that perhaps the macho grunting image of lifting weights might put people off, but if you're wanting to specifically train a muscle group there's not much better (except perhaps simply doing more of what you are training for). I recommend the following:

Squats with a wide stance for the quads and inner thighs.
Stiff-legged deadlifts for the hams and those important buttock muscles and your lower back.
Calf raises with the balls of your feet on a 2 inch block to get that stretch.
Weighted crunches for your stomach muscles to give good mid-section stability.
I also do step-ups onto the arm of my sofa in order to help mounting, but that's not really a traditional weight exercise. : )

I've also heard people (especially women) talking about having problems with their upper body strength and grip when handling horses. Again, lifting weights is going to give you the most bang for your buck in terms of improving in these areas.

Oh, and by the way, I'm not talking about waving those 1-pound pink dumbells they point women at in most gyms. You need to lift weights that feel heavy for you.

In addition, check out this post from misc.fitness.weights from a very knowledgeable female weight trainer who rides horse also:

http://groups.google.com/groups?hl=en&selm=73385ugs047v455lcqlh7krvvi1td9od04%404ax.com

mwtb

[Horseluver1220]

If you stay in 2-point while trotting or cantering it will strengthen your leg muscles and if you have trouble blancing while in 2-point then add blancing on 1 leg to your daily streches. Hope this helps.:p :D

[Dice]

2-point? Is that the 'Jump' postion then?

Balancing on one leg - now you're taking the michael! :D

[Elfin]

yup, you'd be right there dice old boy! 2 point is jumping positon! :D

[sozzie]

When i started classical lessons last august my instructor suggested yoga as a way to get supple. I've found it excellent for strengthening my back and improving flexibility and i don't get painful hips anymore after suffering for years. i do yoga a couple of times a week max using a Barbara Currie video and only for about half an hour each time.
Also, in my riding lessons we i do a lot of work standing in the stirrups normal length and short (jockey like) and it has helped in improving my strength and balance.

[Dice]

Originally posted by Elfin
yup, you'd be right there dice old boy! 2 point is jumping positon! :D

Good guess, eh! :D

I used to do quite a bit of work in my lessons with regards to standing in the stirrups, which did help a lot - it's just a shame that it's been a while since I've done it now.

[bettina1270]

Well, I just have to say that the best riding exercise is riding itself. ;) Try going without stirrups, bareback, etc. Does WONDERS for your leg muscles! Not only that, but you'll develop a nicer seat and fantastic balance to match. Good luck!

[Lgd]

I prefer swimming for keeping fit ( as if running around after the horses didn't keep me fit enough!) as it doesn't pound my poor old joints to H***. I'm lucky to have a local Alexander practitioner who specialises in the equestrian side. She rides herself to a decent level having done her BHS stages before her Alexander training, she also does dressage so she really understands how you need to sit on a horse. My favourite way is to have an Alexander session immediately before I have a lesson with my trainer, I always ride better after because I'm so correct in my posture. Definite thumbs-up. It costs £17 for a session so it is not that bad considering what I pay for my dressage trainers.

[Elfin]

we did mpre jumping today!

[muzzy]

YEY!!

[Dice]

Originally posted by Dice


I used to do quite a bit of work in my lessons with regards to standing in the stirrups, which did help a lot - it's just a shame that it's been a while since I've done it now.

Well, guess what I did today :rolleyes: :D ! Not only did, I do a lot of work with standing in the stirrups and jump position (sorry, 2-point! ;) ), but to my suprise we finished my lesson with a couple of jumps (not that it felt like it what with the centre of the polls being just 1ft off the ground) - this wasn't something I was expecting for another couple of months or so, but hey, I'm not complaining! :D Today was just one of those days, where things seemed to go very smoothly and I didn't need the first 15mins of my lesson to 're-remember' all the basics I usually forget. I've just got to get my canter finally sorted and then maybe I feel as if I've passed the complete novice stage! :D

[muzzy]

Did you like jumping then Dice?? Me and Elfin have just started to jump and LOVE it! lol!:D

[Elfin]

well done Dice, buns of steel eh? ;)

[Dice]

Originally posted by Dice
this wasn't something I was expecting for another couple of months or so, but hey, I'm not complaining! :D


I tend to be the master of the understatement, so I guess that should answer your question there Muzz! :D

Elf - what's this, you copying an old phrase from someone else there Elf!? ;) :D

[muzzy]

Lol! Hope you do some more jumping next week too! We tackled two 1foot jumps in our last lesson with some trotting poles etc....it went well until my body protector broke:(

[Elfin]

I wonder if there are any excercises that would make a body protector more flexible on you! :)

[muzzy]

Originally posted by Elfin I wonder if there are any excercises that would make a body protector more flexible on you! :) It was the zip that was the problem and not the flexibility though!!......:D

[Elfin]

huh?! :confused:

O I didn't mean you! lol

[muzzy]

Originally posted by Elfin O I didn't mean you! lol huh!! Good!!:( ;)

[Dice]

Originally posted by Elfin
huh?! :confused:


Are you two confusing each other again! :D

With regards as to whether I'll be jumping next week - I'll just have to let you know what happened next Tues Evening(although I did turn down the chance of a hack for another lesson - so my instructor should hopefully get the hint! :D )

[Elfin]

ah! I hope you have fun! :D

[muzzy]

Originally posted by Dice Are you two confusing each other again! :DYep as usual!!lol!:p I haven't been on a hack since before December....so I wouldn't mind going on one actually!!:)

[Dice]

Originally posted by muzzy
Yep as usual!!lol!:p I haven't been on a hack since before December....so I wouldn't mind going on one actually!!:)

I like my hacks as I have to do very little work - hence why turning down the chance of a hack straight away is such a big thing for me! :p

[muzzy]

:rolleyes: :D