The best way to get in shape is to ride.Balance and body control while on a moving object is important, as is training your brain and eyes.You will not be in the best shape for riding if you don't get this experience a lot.You can stretch, strengthen, and tone the muscles you use during riding with the following exercises.
Step 1: Do exercises on the stairs.
If you have a stepladder, you can walk up the stairs in your home.Stand on the stair.At first, hold onto the railing.Hold the railing and balance on the balls of your feet.When you feel the stretch in your calves, slowly stretch down and lower your heels.Sound familiar?This is a replica of the stirrup.Hold for a while.This will improve your balance as well.It will take some practice to let go of the railing.Try until you can balance for two seconds, then try five, and then increase as you improve.
Step 2: The wall strengthening exercise can be tried.
The exercise is similar to the stair exercise.If you walk up to the wall in your house, put your foot against it about 1/2 to 1/3 of the way up.Hold for three seconds then let go.As you get better, you can increase the amount of time with your foot up and how many you do.
Step 3: The beach ball has hip adductor exercises.
If the ball is at least a foot in diameter, use it.If you want to remove your thighs from the edge of the chair, you need a hard chair that allows your knees to sit at right angles to the floor.Hold the beach ball between your knees for fifteen seconds and then release.Until 15 becomes easy, do this a few times a day.This will increase your ability to hang on to your horse.The inner thigh muscles are increased.The "hip adductor" machine can be used at the gym.Many equestrians who have had to take time off have noted that when they regularly use the hip adductor machine before getting back on a horse, they are more likely to feel fit and avoid the pain in the inner thighs.
Step 4: Five minutes two or three times a day is all you need to do sit ups.
It is okay if you prefer other abdominal exercises.Abdominal riding is good.This means that you need to use your abdominal muscles to balance yourself, while also securing the horse with the legs.It's up to 20% more effective to do sit-ups with a work-out ball.
Step 5: Try practicing yoga.
Even if you don't practice yoga regularly, holding a few key positions like the boat, half-boat, or warrior can improve your fitness.Doing these moves correctly can strengthen your back and improve your posture.It's good for people who do a lot of slouching to have these.
Step 6: Good posture can be practiced.
Some of the best times to work out your back and shoulder muscles are when you sit up straight and open your chest.The longer you can maintain your poster, the better equipped you will be for riding.
Step 7: The reverse sit-ups should be done.
It doesn't require as much coordination as yoga, and is a good exercise for the back and core.Lie on your back on the floor.Lift your knees towards your head.You would do a sit up if you repeated it many times.The move doesn't shorten your hip flexors.It's important that they're free for riding.
Step 8: The plank is a good position.
This is a great yoga move for your core muscles.If you want to put yourself into the push-up position, lean on your forearms.Push yourself up so that your feet and forearms don't touch the floor.If you want to not let your lower back arch or hips droop toward the floor, Contract your deep core muscles and keep your back flat.Hold for 45 seconds and repeat a few times a day.If you can't do an elbow plank without hurting your back, start with an easier version, which is just holding the upper position of a push-up.Grab the neck of the horse and rider with the plank in the jockey position.This will help you stay balanced on the horse for 20 seconds.It's good for people who are into show jumping.
Step 9: Don't let any muscle group go to waste.
It's important to have your body toned all over.Some upper body exercises should be done.Many upper level riders lift a few times a day with a small set of weights.
Step 10: Do your own chores.
Give your horse a massage.You should carry your own water buckets and hay.Do chores around the barn like cleaning the horse's stall or wheeling the wheelbarrow.You can make the barn your free workout gym by doing all of these horse related activities.
Step 11: Aerobic exercise must be done at least three times a week.
If you want to run a marathon, you need to be fit and slender.If you want to keep your endurance and stamina up, try to go on a 30 minute run three times a week.
Step 12: Building muscle endurance.
Being a rider is dependent on endurance.Running can help with aerobic endurance, but you need to build muscular endurance as well.Start a weight lifting regimen with lower weights and high reps.You cannot go anywhere if you don't have endurance.
Step 13: Take a break!
Before and after exercise, always stretch.Take some time to warm up.The butterfly stretch is a good example of a stretch that targets your groin and thighs.Do your stretches slowly and carefully.Studies show that static stretching can reduce strength and stability.Warm up using dynamic stretches for the inner thighs.
Step 14: Pull ups are one of the back-related workouts to try.
Swimming is a good option.Many beginner and intermediate riders end up leaning forward in the saddle because they focus too much on abdominal strength.When on the horse, think "lean back" instead of "sit up" when exercising back muscles.