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Every Equestrian needs good core strength

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  • Every Equestrian needs good core strength

    When i used to ride i was in extremly good shape. Naturally when i stopped for 3 years (not my choice!) I lost that muscl. Now that im riding a lot more im starting to build my muscles back... long story short they are not building as fast as i would like them to in my stomach...my calfs and thighs are getting there but i need that core...especially riding the thoroughbreds... cruncges hurt my back though....any ideas?
    Nothing better than an OTTB.... Just Plan Partners,Penny, you have stolen my heart<3

    http://secondchancethoroughbreds.org

  • #2
    planks are pretty awesome for building your core. Just make sure you are doing them correctly (straight line from shoulder to feet, no dropping those hips or lifting your butt in the air) and really actively holding that position. Do it for as long as you can. Same goes for side plank.

    Also, I don't know what kind of work you are doing for your legs, but if you workout at a gym, don't use the machines. Use freeweights and do things like squats, lunges, etc. This forces you to engage your core and stabilization muscles to stay balanced.

    Comment

    • Original Poster

      #3
      Im just riding 4 times a week... thats all the work out im doing...im a hair dresser and have a crazy scheduale so i take evry chance i can to ride...leaving me really no time to go to the gym :/
      Nothing better than an OTTB.... Just Plan Partners,Penny, you have stolen my heart<3

      http://secondchancethoroughbreds.org

      Comment


      • #4
        Mari Winsor Pilates
        40 minutes of that 3 days a week has made a HUGE improvement on my core strength. I sit much straighter in the saddle.

        Comment


        • #5
          Originally posted by KateKat View Post
          planks are pretty awesome for building your core. Just make sure you are doing them correctly (straight line from shoulder to feet, no dropping those hips or lifting your butt in the air) and really actively holding that position. Do it for as long as you can. Same goes for side plank.

          Also, I don't know what kind of work you are doing for your legs, but if you workout at a gym, don't use the machines. Use freeweights and do things like squats, lunges, etc. This forces you to engage your core and stabilization muscles to stay balanced.
          Yep. You can also do leg lifts which are great for abs, supermans really help with back and push ups are always good for everything. See if you can find a class in your area. I do a boot camp type class in my area which is awesome, works mostly on core strength, all free weights, lots of push ups, lunges, squats etc and they give you great ideas of exercises you can do on your own, too. I've gotten so much stronger in the few months I've been working out with the classes and it has shown in my riding. I've also heard good things about pilates, but I don't know much about it. Good luck

          Comment


          • #6
            Pilates!
            I needed help with my core strength this past year after having a baby.

            Doing these videos 3-4 times a week even for just 20 min helped .

            http://www.amazon.com/10-Minute-Solu...9238042&sr=8-2

            http://www.amazon.com/10-Minute-Solu...9238042&sr=8-7

            This winter I have also done a weekly 1 hr adv. pilates class and it has made a HUGE difference. Many weeks I dont' even get a chance to do the videos and I still notice results when I get in the saddle even from doing a once a week class! Going to a class makes a big difference because you get feedback on your form which IME is essential to get the most out of pilates.
            Last edited by LookinSouth; Feb. 14, 2012, 12:26 PM.

            Comment

            • Original Poster

              #7
              Thanks for all the ideas and help...i will deff try or look into all of them...they cant hurt...also Zumba? Does that really work?
              Nothing better than an OTTB.... Just Plan Partners,Penny, you have stolen my heart<3

              http://secondchancethoroughbreds.org

              Comment


              • #8
                If you have Netflix, there are some good videos on there to do. If you don't, you should: only 7.99/month! And no, I am not getting paid to say that.
                "A horse gallops with his lungs, perseveres with his heart, and wins with his character." - Tesio

                Comment


                • #9
                  Originally posted by JumpingAddict93 View Post
                  Thanks for all the ideas and help...i will deff try or look into all of them...they cant hurt...also Zumba? Does that really work?
                  I've tried Zumba but didn't get a whole lot out of it. Apparently it was the "really hard" trainer and I kept waiting for the workout to start. It's great cardio, you get some legs but I didn't feel any real core work. But I'm also used to getting my butt kicked at my normal workout class!

                  Comment


                  • #10
                    Oh...also wanted to clarify the "active" holding on planks. If someone were to walk up to you and try to push you over, they shouldn't be able to because you have all your muscles engaged. Hope that makes sense. But planks really do help. They're a very simple, but effective exercise. The best part is you can do them while watching TV. Just hold them during the commercials or something like that

                    If you're looking for a great workout in a very short period of time, check out high intensity interval training. I do CrossFit, which is essentially HIIT with some heavy weight lifting thrown in and it has made the biggest difference in my riding. Like you I'm pretty pressed for time (work full time) and riding 4 times a week on my fiesty jumper just wasn't cutting it, fitness wise.

                    I think Zumba is fun and it helps get you moving, but I never found it to be a particularly challenging workout either. And its not targeted to your core, but like most activity you can work your core as long as you keep that area engaged while you're doing it.

                    Comment

                    • Original Poster

                      #11
                      Originally posted by Donkerbruin View Post
                      If you have Netflix, there are some good videos on there to do. If you don't, you should: only 7.99/month! And no, I am not getting paid to say that.
                      What videos on netflix...i DO have that!!
                      Nothing better than an OTTB.... Just Plan Partners,Penny, you have stolen my heart<3

                      http://secondchancethoroughbreds.org

                      Comment


                      • #12
                        Originally posted by JumpingAddict93 View Post
                        Thanks for all the ideas and help...i will deff try or look into all of them...they cant hurt...also Zumba? Does that really work?

                        I tried Zumba last winter before doing pilates and I can say it is not NEARLY as helpful or challenging. Riding my horse is much more of a workout than the Zumba class I took .
                        As others mentioned it doesn't really build core strength either.

                        Pilates is definitely core focused and will make you stronger and able to sit taller and activate your abs more effectively while riding. I discovered core muscles I didn't even know I had which has really helped with keeping my horse properly balanced and put together.

                        Comment


                        • #13
                          Does anyone use balance balls? I've been sitting on one as if I were sitting on a horse (works stretching my hip flexors which need the help!) and practicing different types of seats, then almost doing a hula circle which works my abs a ton in a manner useful for riding.

                          I love Pilates for Riders.

                          I've also been picking up exercises from here. I love this blog!
                          http://physicaltrainingforpoloplayers.wordpress.com/
                          Originally posted by Silverbridge
                          If you get anything on your Facebook feed about who is going to the Olympics in 2012 or guessing the outcome of Bush v Gore please start threads about those, too.

                          Comment


                          • #14
                            Check youtube as well, there are several Maryi Winsor videos uploaded!
                            http://www.blackberryhill.webs.com/

                            Sometimes you have to put your foot down to get a leg up!

                            Comment


                            • #15
                              I second planks. Ive been a runner for years and always did a ton of crunches and had OK abs but nothing great. I messed up my back and the PT guy has me doing 5 minutes of planks a day plus the bycycle slow alternating leg lifts with my lower back pressed into the floor....oh man I want to DIE during but after only a month, Ive got defined hip flexors and the making of a 6 pack! Yeah! Go with planks!!!

                              Comment


                              • #16
                                Mari Winsor?

                                Due's Mom, you mention Mari Winsor pilates. Can you tell me WHICH one? Seems there are more than one on Amazon. Thanks!

                                http://www.amazon.com/s/ref=nb_sb_no...Winsor+Pilates
                                “Be yourself; everyone else is already taken.”
                                ¯ Oscar Wilde

                                Comment


                                • #17
                                  www.bodyrock.tv

                                  I'm on a NCAA Div I sport team that requires a tremendous amount of core and we get so many exercises from this website. The woman is kind of insane, but her workouts are reaaaallly good.

                                  Comment


                                  • #18
                                    PILATES!!! I want to get back in the saddle, coming off an achilles surgery back in 2004, (two c-sections), 2008 hysterectomy where it had to be done by reopening wher eI had the c-sections, and this past summer, tore my ACL and hamstring muscle - plus two bulging discs! So as you can tell my body is a mess, and now very overweight! I have only gone to 3 sessions so far, but Pilates is amazing, and I encourage everyone to spend the money and do it in the beginning one on one with a trainer.

                                    Comment


                                    • #19
                                      Debbie Rodriquez - Success in the Saddle

                                      You might want to give Debbie's DVD series - Success in the Saddle a try - they are 20 minute workouts and they incorporate lots of core work - she's a dressage rider but I do the hunters - went to a workshop she did a year or so ago and I was sold - especially because they are 20 minutes long - obviously if you want more you can do multiple sessions but I'm an older adult rider with limited time, a full time travelling job and this really works for me

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