Do you want to improve your riding but don't have time to go to the stables? Or maybe you're recovering from an injury and can't make it to your regular riding lessons? Whatever the reason, we've got you covered!
This blog post will discuss ten easy equestrian home workouts that will help improve your riding skills. These workouts are suitable for people of all levels, so don't worry if you're a beginner or an experienced rider. We hope you enjoy them!
For beginners, the plank is an excellent way to build strength. However, riders who practice regularly are more likely to develop a strong core.
A full-body exercise, the plank is just that. This exercise also targets the erector spinae, shoulder, quad, glute, and calf muscles. In addition, balance and symmetry can be improved by evenly distributing weight on both sides of the body and through the core with the help of the plank.
Bring your head, neck, upper body, and legs to your toes. Strike a downward gaze while pushing down with your forearms and engaging your glutes. When posing, make sure your hips and shoulders are straight. This strengthens your horse riding posture.
Push-ups are a simple yet rigorous exercise. The plank is the same.
The chest, serratus anterior, shoulders, triceps, and abs are all worked during a push-up. You'll also train your glutes and quads. It serves as just the right equestrian home workout to strengthen your core.
With arms straight, place your hands on the floor directly under your shoulders to distribute your weight evenly. Keep your neck and back straight for as long as you can. Then, squat down with your elbows slightly bent down and your core engaged. As you lower yourself, your chest should almost touch the floor. Reset your starting point. Aim for three to five max rep sets.
The kneeling variant is a terrific place to start if you're new to push-ups. Then, as you progress in the workout, step onto your toes.
You can try out many choices. For example, wide push-ups (hands widely apart) are more straightforward for beginners since they target the chest and shoulders (hands closer together). On the other hand, narrow push-ups are better for your triceps (hands closer together).
Bend your elbows to a ninety-degree angle as you stand in the doorway, lifting your arms below your shoulders. Again, it's essential to maintain an excellent three-point touch while spreading your arms out and maintaining your wrists and hands flat against the door’s frame.
Hold the stretch for thirty seconds to a minute and gently press forward such that your upper body strives to come through the door frame. Repeat often.
Incorporating wall squatting into your equestrian workout routine will strengthen your quads and glutes as well as enhance leg development in alignment.
Additionally, they prepare the body for the posting trot and firm stance. Maintain a straight back with your feet hip-width apart and about five meters (one-point-six feet) away from the wall while keeping your body neutral.
As a starting point, begin by bending your knees but not locking them in place. Next, gently move lower until your knees are bent backwards, using a wall slide. Keep your knees in line with your middle toe, but don't allow them to pass in front of your ankles. Five to twenty seconds is a reasonable time to hold the position. Repeat three to five times.
Squatting is a key rider exercise as this mimics your riding position. Legs, quadriceps, calves, and abdominal muscles are all strengthened. In addition, they help with stability and balance.
There should be more space between your feet and hips than you think. Keep your torso vertical and your hips back as you descend to the floor in a controlled manner until your quadriceps are parallel to the floor.Keep a straight back and flat feet to get the best of the workout. Feet and knees should be parallel in the eccentric movement (descent).
There are several squat variations, each targeting a particular group of muscles. For example, sumo squats target the inner thighs. Squat hops help spontaneous hip extensions.
Weighted squats build leg power and a strong back. If you don't have a barbell or dumbbells, use everyday household items like rice sacks, canned beans, milk or juice cartons, produce bags, etc.
Do bicycle crunches or bicycle kicks to maintain your core strong while twisting on the saddle. In crunches, the rectus abdominis and oblique muscles work together. Pedaling also stimulates the hips.
Lay flat on the ground and raise one leg to a ninety-degree angle. Lean forward and raise your shoulder blades off the floor. "Pedal" through three to five sets of three to five repetitions as many times as possible.
The Hamstring Stretch
Begin standing in the three-point touch posture. Standing or sitting, straighten one leg in front of you. Your other leg is slightly bent. Lean forward at the hips while maintaining your thighs parallel.
Place your hands on the upper thigh to block the knee from expanding. Hold for fifteen to sixty seconds, swap sides, and repeat.
Opposite Arm and Leg Reach
With this full-body workout, you'll improve your posture and hip mobility. It also stretches and works the hips, hamstrings, forearms, and shoulders.
This exercise begins with wrists under shoulders and knees under hips. Next, extend your right arm forward while lifting your left foot back. Stabilize your arm and foot as you stretch forward and backwards. After five seconds, switch sides. Do five to ten reps.
This workout targets your glutes. First, it improves hamstrings, core, balance, and stability. Then, with the appropriate form, you should shift your weight to the side you're focusing on.
Keep your shoulders aligned with your wrists as you kneel. Next, elevate the right leg and flex the heel upwards until it appears to rest on the ceiling. Next, lift your leg slowly toward your chest. Avoid arching your back while moving and alternating ten to twelve reps on each side. Aim for five to ten reps for every set.
The Knee-to-Chest Stretch
Sit in a chair with your legs bent and your spine straight. Gently place one knee on your chest. Keep your back straight and your seat bones in a straight line. Repeat with the opposite leg after thirty seconds to a minute.
Whether you're a novice or a seasoned veteran, getting better at riding takes time and effort. These ten simple equestrian home workouts will help you get as much as possible from your riding time.
These workouts are designed to help you become more flexible, stronger, and more balanced on horseback, from stretching exercises to strength-training moves. The earlier you start, the better.
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