Non-saddle strengthening
September 27, 2011 1:13 PM Subscribe
What exercises can I do to strengthen my form for horseback riding while not horseback riding?
I have been riding for about 1.5 years. I take one dressage/hunter seat lesson a week and ride four days a week. My horse and I prefer hunter but do dressage out of training obligation. We both LOVE jumping. I have zero goals other than enjoying my horse and his enjoying our time together. I will never compete in dressage shows, etc.
He is a 15 hand quarter horse with the requisite solid quarter horse disposition. I am a 5'4" female ~110 lbs. I'm a marathon runner so heels down is tough for me.
My question is: What exercises can I do offline to improve my seat? I was thinking weighted squats, lunges...anything I should be doing? I feel that my core isn't as solid as it should be and I often feel like a muppet flopping around when we are trotting...he has a BIG trot for a little guy. Also, my sitting trot is awful. I think doing some kind of strengthening exercise offline would improve my seat. Thank you for any suggestions you have.
I work 50+ hours a week so, unfortunately, "more saddle time" isn't the answer, but I could easily work in some exercises. Thanks.
I have been riding for about 1.5 years. I take one dressage/hunter seat lesson a week and ride four days a week. My horse and I prefer hunter but do dressage out of training obligation. We both LOVE jumping. I have zero goals other than enjoying my horse and his enjoying our time together. I will never compete in dressage shows, etc.
He is a 15 hand quarter horse with the requisite solid quarter horse disposition. I am a 5'4" female ~110 lbs. I'm a marathon runner so heels down is tough for me.
My question is: What exercises can I do offline to improve my seat? I was thinking weighted squats, lunges...anything I should be doing? I feel that my core isn't as solid as it should be and I often feel like a muppet flopping around when we are trotting...he has a BIG trot for a little guy. Also, my sitting trot is awful. I think doing some kind of strengthening exercise offline would improve my seat. Thank you for any suggestions you have.
I work 50+ hours a week so, unfortunately, "more saddle time" isn't the answer, but I could easily work in some exercises. Thanks.
Not being glib -- kegels.
posted by thinkpiece at 1:42 PM on September 27, 2011
posted by thinkpiece at 1:42 PM on September 27, 2011
Response by poster: What? Kegels? How does that help? Honest question. I have no horse fetish.
posted by Punctual at 1:49 PM on September 27, 2011
posted by Punctual at 1:49 PM on September 27, 2011
Kegels help concentrate your attention to the muscles of the inner thigh, which are very hard to work. Of course, those inner thigh muscles are key to controlling your horse. I got to the point where I could literally just think about the muscles while doing a kegel and I could feel the horse respond. I think women/horses communication exists on the pre-fetish level! It's a good fit, the astride thing.
posted by thinkpiece at 1:53 PM on September 27, 2011
posted by thinkpiece at 1:53 PM on September 27, 2011
Yoga. It helps with balance, it helps with independent control of your body parts, and it helps with focus, all of which are vital to your seat.
posted by biscotti at 2:12 PM on September 27, 2011 [1 favorite]
posted by biscotti at 2:12 PM on September 27, 2011 [1 favorite]
Best answer: Calf raises/drops on the edge of a stair tread are good for the heels down thing.
I also find it helpful to do exercises that work on the stabilization muscles: certain yoga poses are good for this, like tree pose and chair pose. Another good one is if you have some hand weights, put one on the floor and put stand with your toes of one foot on it (you can use something else that will elevate your toes a couple inches). Do one-legged squats, which will help your stability in the stirrups, work your glutes and quads, and stretch out the back of your calves. Your lower leg stability and ability to find your balance over your feet is what is going to keep you together for jumping.
Planks and pushups are good for quickly improving your core stability, but you have to really focus on maintaining good form.
Finally, riding 5 days a week is a ton of saddle time--you should be able to fit in plenty of exercises on the horse that will make a real difference. It's one thing to get your legs to do what you want to do on solid ground, but when you're balanced on top of a big bouncy animal, it's a whole 'nuther ballgame. If you spend 5 minutes of each of those rides trotting with no stirrups (including posting no-stirrups) and 5 minutes trotting in half-seat (if you can't do those things that long right now, work up to it), your seat and leg will be oodles better in a few months' time. And part of getting a nice sitting trot, etc., is working with the horse to get them to adjust their gait. Your horse's natural trot may be big, but you + he can and should be able to tone it down for sitting trot/no stirrups work.
posted by drlith at 2:15 PM on September 27, 2011 [2 favorites]
I also find it helpful to do exercises that work on the stabilization muscles: certain yoga poses are good for this, like tree pose and chair pose. Another good one is if you have some hand weights, put one on the floor and put stand with your toes of one foot on it (you can use something else that will elevate your toes a couple inches). Do one-legged squats, which will help your stability in the stirrups, work your glutes and quads, and stretch out the back of your calves. Your lower leg stability and ability to find your balance over your feet is what is going to keep you together for jumping.
Planks and pushups are good for quickly improving your core stability, but you have to really focus on maintaining good form.
Finally, riding 5 days a week is a ton of saddle time--you should be able to fit in plenty of exercises on the horse that will make a real difference. It's one thing to get your legs to do what you want to do on solid ground, but when you're balanced on top of a big bouncy animal, it's a whole 'nuther ballgame. If you spend 5 minutes of each of those rides trotting with no stirrups (including posting no-stirrups) and 5 minutes trotting in half-seat (if you can't do those things that long right now, work up to it), your seat and leg will be oodles better in a few months' time. And part of getting a nice sitting trot, etc., is working with the horse to get them to adjust their gait. Your horse's natural trot may be big, but you + he can and should be able to tone it down for sitting trot/no stirrups work.
posted by drlith at 2:15 PM on September 27, 2011 [2 favorites]
Best answer: No stirrups is a great way to work your legs and seat, especially with trotting. Just don't think you can slack off on keeping your heels down while doing so!
posted by ashirys at 2:23 PM on September 27, 2011 [1 favorite]
posted by ashirys at 2:23 PM on September 27, 2011 [1 favorite]
I have ridden for 40 yrs. The first 10 yrs were easy since I was young, flexible and doing acrobatics at the same time. The next 20 yrs saw a decline in flexibility and core strength and correlating gradual decline in posture and riding abilities. Use the suggestions as drlith suggests upthread. I found my dormant abilities soar when I started circuit training with cybex type equipment and taking pilates classes for the last 10 yrs. Plus my back no longer hurts.
posted by mightshould at 2:39 PM on September 27, 2011
posted by mightshould at 2:39 PM on September 27, 2011
Best answer: Seconding that you don't really need more time on the horse, just more exercise in the time you currently have. You can do up-up-down posting at the trot, focus on keeping a steady rhythm and lowering down instead of just collapsing (lengthen up, control down). Another thing is standing vertically in your stirrups, with your legs completely straight--don't cheat and let your legs bend. Hold this for a full minute, then sit gently and with control. You can stand vertically at the walk, trot, and canter, too, but you might need to grab mane.
OK, one off-saddle stretch: Sit like this (number nine in the set if it doesn't link correctly) or as close to it as you can get.
posted by anaelith at 3:07 PM on September 27, 2011
OK, one off-saddle stretch: Sit like this (number nine in the set if it doesn't link correctly) or as close to it as you can get.
posted by anaelith at 3:07 PM on September 27, 2011
Best answer: Nthing pilates, especially the bridge poses, and pushups. It's easy to forgot the upper body but I find the stronger I get in the shoulders and back the better my balance is.
The best thing I ever did for a solid seat was to break my ankle. I had to ride without stirrups for six months and after that I was like a suction cup.
posted by Erasmouse at 3:11 PM on September 27, 2011
The best thing I ever did for a solid seat was to break my ankle. I had to ride without stirrups for six months and after that I was like a suction cup.
posted by Erasmouse at 3:11 PM on September 27, 2011
I know you asked for off saddle, but when I used to do dressage I had an instructor make me take my stirrups off of my saddle for a lesson, and then make me do sitting and rising trot. It's amazing how quickly your seat improves and how many muscles that works in your core.
Off saddle exercises I'd add my vote for pilates or yoga. You can get devices called foot rockers to help stretch your Achilles heel when you have plantar fasciitis they might help you stretch out your tendons etc so you can get your heels down more.
posted by wwax at 3:15 PM on September 27, 2011
Off saddle exercises I'd add my vote for pilates or yoga. You can get devices called foot rockers to help stretch your Achilles heel when you have plantar fasciitis they might help you stretch out your tendons etc so you can get your heels down more.
posted by wwax at 3:15 PM on September 27, 2011
i just started learning how to ride (just 'got' posting!) and have been told i'm a natural because i have a really strong core and thighs from dance, so you may want to give dance a try if you want something different from running/horseback riding that will also carry over benefits to both (i am also a runner)
posted by raw sugar at 4:38 PM on September 27, 2011
posted by raw sugar at 4:38 PM on September 27, 2011
Response by poster: Thanks so much, experienced riders. I will do no stirrups several times a week. I actually like posting without stirrups - I enjoy the challenge as I am somewhat of a masochistic. I appreciate the advice.
I am leasing my horse and the owner just told me she is selling him. I'm super sad and I'm sure you guys can relate. I can't quit crying. I didn't even realize how much I loved this guy. We can't afford another horse right now (we've already got one at $700+ per month).
Thanks, everyone,
posted by Punctual at 5:31 PM on September 27, 2011 [1 favorite]
I am leasing my horse and the owner just told me she is selling him. I'm super sad and I'm sure you guys can relate. I can't quit crying. I didn't even realize how much I loved this guy. We can't afford another horse right now (we've already got one at $700+ per month).
Thanks, everyone,
posted by Punctual at 5:31 PM on September 27, 2011 [1 favorite]
Response by poster: ...somewhat of a masochist...damn autocorrect.
posted by Punctual at 5:32 PM on September 27, 2011
posted by Punctual at 5:32 PM on September 27, 2011
Alas and alack, I have not ridden regularly in *years* but one of the things I used to do was sit in my chair as I sat in the saddle - I don't know how to describe it, but in general maintain excellent posture, roll my pelvis forward (I think that's what I mean), and tighten my stomach muscles. Practice makes perfect.
posted by Medieval Maven at 6:30 AM on September 28, 2011
posted by Medieval Maven at 6:30 AM on September 28, 2011
This thread is closed to new comments.
Squats are great, but make sure you have good form or you'll do more damage. Try to be as mindful as possible of the position of your pelvis at all times. You may want to try one of the exercise ball chairs for this.
posted by Nickel Pickle at 1:36 PM on September 27, 2011