Core Exercises

[AlterStrength]

So i recently was told that in order to further my abilities with my horse i need to strengthen my "core" to give him the ride he deserves. We are making progress i would just like to further it along faster - especially during the winter months!

So anyone have any suggestions?? I mean i'm not fat - yes i have muscle somewhere under the first few layers ;) but i'm looking for specific exercises COTHers user.

Extended periods of time in my cross country position? riding w/o stirrups (groan!) etc.

TIA!

[curlykarot]

I'm at the same point as well - it is very obvious to me during the sitting trot that my core muscles are not as strong as they could be. Looking for exercises off the horse to help my core.

Any exercises with a ball would be great too!

[Dawnd]

Plank Position - highly recommended and no equipment required!
http://www.abs-exercise-advice.com/plank.html

[caffeinated]

You can also take the plank a step further if you have one of those exercise ball things. Get in regular plank position but with your knees/lower legs up on the exercise ball. Then slowly pull your knees towards your chest, until it's just your feet on the ball. Then extend your legs again. Key is keeping your back as straight as possible, and doing this in slow controlled fashion (no using momentum to cheat!)

[BramblewoodAcres]

Pilates is EXCELLENT for building core strength. There are some great videos out there (the ones by Gaiam are pretty good) and some books. If you've never done pilates I suggest taking a couple of classes first so you have a qualified instructor helping you perform the movements correctly.

[AlterStrength]

I have a stay ball at work that i am sitting on.. I've recently changed my eating habits, i'm trying to exercise more (walk/run/weights) so i'm on the right track.. god i hope so at least! LOL

I've looked into Yoga/pilates but was always told i needed to have some flexibility. I've had a few surgeries so i'm not quite gumby anymore.. :lol:

Keep the ideas coming!!

Is there anything i can do in the saddle?? To keep this horse related of course.. :)

[Thames Pirate]

Aside from your normal cruches, try these:
--Lay on your back with your legs pointed straight up in the air. Slowly lower just ONE leg to the floor, keeping the other one straight up. Bring the leg back up so both are pointing up. Repeat on the other leg.

--Lay on your back with your knees bent and your feet flat on the floor. If you have something like a pillow, place it between your knees. Put both arms straight out. Twist at the waist so the side of your leg is on the floor. Keeping the pillow between your knees, bring your legs back up (basically to your starting position, just with your feet off the floor), then lower (back to the twisted position). Repeat on the other side. (I realize that's a bit confusing, but hopefully it made enough sense).

--If you want to target the "muffin top" area and develop some side-to-side stability, I'd try laying on your side with your bottom arm stretched over your head and your other arm in front of you (it's just to stabilize you). Lift both legs off the ground, then lift your bottom arm and upper body off the ground (crunching your side). Repeat on the other side.

--This one can be done solo or, for a harder workout, with a partner. Lay on your back. Bring your legs up straight, then lower them. Caution--you will feel a major burn--possibly for days--when you first start doing this one, so don't overdo it at first! 10 reps is PLENTY to start out. You'll feel it! If doing it with a partner, have him/her stand at your head and grab his hear ankles. As you bring your legs up, have him/her gently push them down (forcing you to control/"catch" them before they hit the ground. Your partner can also push them down sideways--works the sides much more than the center of your core!

Those should get you going!

ETA: I started running/walking last year (I'm just at one year!) and I feel so much better! I also am doing strength training (focusing on hips/thighs/core right now, but looking to expand). I also just bought a cardio dance video, which should not only help me build cardio fitness, strength, and flexibility, but it should hopefully help improve my coordination. My riding is SO much better--I have more muscle control, more strength, and more endurance--and subsequently more confidence. Plus, I look much better in my breeches!

My recommendation is to find exercises you enjoy (I found a book series called Six Minute Morning that has different books--hips/thighs, stomach, and toning are what I have, and I LOVE them--they're fun!). I walk/run as a warm-up (cardio) for about 20 minutes, then do my strength training (all in the AM before work). I am starting to add the dance and some more strength stuff in the PM--especially right now, while my horse is sick. I started with 3 days/week so that I could "treat" myself to a day off if I was tired one morning or so that I didn't bite off more than I could chew. Now I generally am 5 days/week. I also don't run long distances--a few blocks, then walk one or two, then run a few more, then walk. It's not "ideal," but it works for me--this is the first time I've really stuck with a running program. Best of luck, and if you need encouragement, PM me!

[caffeinated]

Is there anything i can do in the saddle?? To keep this horse related of course.. :)

You can try ditching the saddle :)

I've been riding bareback a lot (because I'm lazy and into avoidance, and my horse was going through an extremely girthy- to the point of dangerousness- phase), and have found that if you ride like you normally do bareback, it leaves the abs feeling well worked :)

By "normal" I mean not putzing around, but actually working on forward gaits, lateral movement, real flatwork, etc.

Probably works especially well on a horse with a backbone, as you have to work a little harder and use that core more to protect yourself from injuring the unmentionables.

[georgiaeventer]

i run 3 miles a day, and 6 miles twice a week so i think that running is a super exercise. i also find swimming to be super because it uses every muscle i your body and you don't need to go off and take classes you can do it all on your own. i just find that the more fit i am, the better i ride because i get tired less and can give my horses they absolute best ride they deserve:yes:

[asterix]

I am massively non-flexible and I do Pilates once a week. Pilates was developed in part as a rehabilitation regimen for patients after surgery. A good pilates studio will have instructors who are knowledgeable about working with any physical limitations. You may find that it will really HELP your flexibility over time -- and you can't beat it for core strength!!!

But this would probably mean going to a class at a studio rather than just getting a tape, at least to get started.

[JER]

You know what's a great winter workout for your core?

Shoveling snow. (grrrrrrr after 21 days of heavy, wet BC white stuff.:mad:)

I'd recommend jumping rope and doing 'correct' crunches on a swiss ball or Pilates-type ab exercises. You can do supersets of jumping rope for 1 min, ab exercise, jumping rope 1 min, different ab exercise for a total of 4 different ab things. Then rest 1 min and do the whole thing again for a total of three cycles. It doesn't sound like much but it will make a difference.

If you work in an office, get a balance board like a Bongo Board (http://www.fitter1.com/Catalog/Items/BONGO.aspx) or an Indo Board (http://www.indoboard.com/) and stand on it while you talk on the phone. Balance exercises work your core.

Push ups are good for the core too but most people don't like 'em. I also do these horrible things (http://www.youtube.com/watch?v=0miIc262hDk), called burpees or squat thrusts, but again, they're not for everyone.

[LISailing]

I find that x-country skiing is a great core exercise and it's fun. I have a ski machine that also works well.

[medical mike]

how many and to where?
That can certainly influence exercise selection and maybe it is more than "core" (what a misnomer) strengthening that is needed.

REgards,
Medical Mike
equestrian medical researcher
www.fitfocusedforward.us

[scubed]

core work is very broad. That said, it is essential to riding. If you have access, I would suggest a session with a trainer to help outline stuff. Pilates is generally great. Perhaps Robby can chime in about specific recommendations for riding. Stability as well as strength is important. See here http://www.horsemagazine.com/CLINIC/Fitness/lisachampion_part1.html

also for various programs (I am not associated with any):
http://www.applied-posture-riding.com/faq.html
http://www.pilatescentral.co.uk/pilates-for-horse-riding.asp
http://www.ideamarketers.com/?Core_Strength_for_Equestrians&articleid=460424
http://www.amazon.co.uk/Riders-Fitness-Program-Exercises-Specifically/dp/1580175422
http://www.realbuzz.com/articles/stability-ball-workout-guide/

[vineyridge]

Every month Practical Horseman has been publishing one exercise for riders using Mara Dean as the demonstrator. The exercises don't require specialized equipment and begin with very easy.

If you can get hold of the old magazines for the past year or so, or if the exercises are free on the equisearch.com website, they would be a good place to start for an off the horse program.

My newspaper had an article a couple of months ago about the value of riding for exercise. Depending on what you do riding will burn about the same number of calories as swimming!!! From 200-600 calories per hour.

[Elliot]

I tore a set of exercises out of Good Housekeeping magazine, and it's amazing what four simple exercises can do for your core. This is the web link: http://www.goodhousekeeping.com/health/fitness/stability-ball-exercises

[JER]

On the spoofy side, in this piece of genius (http://www.theonion.com/content/video/apple_introduces_revolutionary) from The Onion News Network, one of the early news headlines in the crawl is 'Study reveals horseback riding just an expensive form of sitting'.

(if you haven't seen this yet, it's so funny it requires multiple viewings)

[victoriAH!]

Another version of the plank, is a plank walkout. Get down into a plank postion and "walk-out", walk your left leg out to the side, then your right leg, then bring your left leg back in, then your right. That sure gets into your abs! Just remember to keep your abs tight, otherwise you will hollow out through your back and lose the effectiveness of the excersise. Oh there's soo many I do, but I'm not good at explaining..

[kj2H1D]

I'm really weak in my abs and my son referred me to this site:

http://www.youtube.com/watch?v=OHxg_X4cgMo

(or just search for 8 minute abs). I don't know if they would be especially suited for horseback riding, but I figure anything that strengthens your core should be good .... and I must be able to find 8 minutes a day, right?!! (Course, ask me if I've actually started the program......:eek: )

[punk_pony]

Rock climbing- seriously, especially the overhung stuff. Plus, you get a lot of practice falling...

[Robby Johnson]

I concur with Medical Mike - I wouldn't want to make a recommendation unless I could see the posture and understand more of the medical background. Lots of good exercises have been posted here, but I would definitely echo the recommendation to seek out a professional to help you before you start doing anything. Lowering your extended leg all the way to the floor has great potential to pull on your lumbar spine, particularly if your obliques are weak. Conversely, extending your leg straight to the ceiling might be quite painful if your hip flexors or extensors are tight. There are tons of modifications to exercises like this, however, to make them safe for your level of fitness and postural deficits. Let a trained eye help you.

With that said, some books and websites to read:

"Core Performance" by Mark Verstegen
www.stottpilates.com

I personally find serious results from working on a pilates apparatus known as the Cadillac. I feel most of the "core" effects in a series of arm exercises known as "Reverse Expansion," which I like to do standing at the end of the Cadillac. Because we do this work on a diagnol, leaning into the springs, it forces the body into a neutral position to stabilize, and I find it highly effective for developing strength in the obliques.

But I also love to do stuff with a medicine ball, stability ball, foam rollers, and especially modify the matwork repertoire exercises with a flex-band or fitness circle (what Joe Pilates called "Magic Circle"). I like isometric/isotonic work for developing long, lean muscles that are integratedly strong. I also don't like doing anything that releases so much lactic acid it makes you sore and takes days to recover. I like to feel like I've recruited and challenged the stability (and thusly the muscles - particularly the sub-stabilizers) of my body through a series of movements: flexion, extension, lateral flexion and rotation of the spine, and stabilization and mobilization of the hip and shoulder.

Even though I don't do it often, I feel like spin class can really emulate the feeling of galloping of horse and illustrate the abdominal muscles required to stabilize in that flexed hip/knee upright position.

Whatever you choose, I am a big proponent of starting small, realistic, and with perfect form. You WILL improve and you will do it for the long haul.

Good luck!

[AlterStrength]

Thanks for all of the replies! It was a rotator cuff surgery a few years back! Otherwise i'm in great health.

All of the exercises are a great start..i cant thank everyone enough!

[medical mike]

A cuff surgery, depending on the degree, can certainly influence your capacity to perform quadruped based exercises.
Depending on the loss of motion, your compensation could be in a number of areas.
If you are not working on a regular cuff strengthening program, that is the place to start.

That said, a cuff surgery in terms of incorporating the torso is fairly easy to work around.

I guess I haven't seen it written, but what exactly is your ride missing that makes you say you are not getting the most out of your horse?

REgards,
Medical Mike
equestrian medical researcher
www.fitfocusedforward.us

[subk]

Even though I don't do it often, I feel like spin class can really emulate the feeling of galloping of horse and illustrate the abdominal muscles required to stabilize in that flexed hip/knee upright position.
I do a spin class a couple times a week in the winter when I don't want to be zipping around on a bike outside in the cold, which is most of the time between November and March. I like spinning for the very reason Robby does. I like to get a few minutes every session standing up with my torso almost upright and use my core to maintain almost no contact on the handle bars. It's got the whole riding balance and rhythm thing going on, only it's harder.

I also like the bosu ball--a half round ball that you can stand on and do all sorts of things. If I'm weight training and doing something with my arms I'm doubling up the effect by balancing on the bosu at the same time. You can also use it for crunches like you would a big exercise ball or as a platform to do push ups from to ad a little extra core work. And it can be stashed under the bed--unlike my exercise ball that lives in my bathtub! http://www.bosu.com/scripts/cgiip.exe/WService=bosu/story.html

[3dayeventing]

I just herniated the L4/L5 disc in my back. The Dr says no surgery is required, however Physical Therapy is in order for 6 weeks at 3 x per week. Any suggestions, thoughts from anyone who has had a back injury and how long it took to heal? What was it like riding again when given the go ahead to do so. Any and all input would be GREATLY appreciated!!!!!!!!!!!!!!!!!!:no:

[caradino]

I just herniated the L4/L5 disc in my back. The Dr says no surgery is required, however Physical Therapy is in order for 6 weeks at 3 x per week. Any suggestions, thoughts from anyone who has had a back injury and how long it took to heal? What was it like riding again when given the go ahead to do so. Any and all input would be GREATLY appreciated!!!!!!!!!!!!!!!!!!:no:

i don't usually post on eventing, but i just did the EXACT SAME THING. i feel your (intense, stabbing, excruciating) pain!

PT is a godsend. it really, really, REALLY helps. the important thing i learned there is when doing all of these excersises you have to engage the "core" muscles that support your spine. the same muscles you use to stop the flow of urine. POSTURE is also something you're going to have to start paying attention to, sit up strainght for as long as you can when sitting for long periods (don't know if you have a desk job, but slouching in front of my computer really made my disc angry). you won't be able to hold good posture for long at first, but once your muscles start to gain strength with the PT you'll be able to sit up straight 24/7.

going back to riding wasn't a problem for me, in fact i felt a ton stronger from my 3x/week core workouts! LIFTING is the problem. i was feeling great and foolishly started moving jumps at the barn. i thought i was seriously going to die of the pain the next day. DON'T LIFT ANYTHING! JUST DON'T DO IT! i know us horse women can be stubborn and prideful and independent, but pleasepleaseplease let the strong, healthy men in your life lift things for you! and if you MUST lift something, do it with your legs and not your poor herniated back. once you finish PT, keep going with the exercises they've given you. i try to work out at least every other day, time permitting. the stronger you keep your core and abs, the better they can support your spine.

GOOD LUCK and i am here for moral support if you need it! back pain SUCKS!