Canada
UK
France
Australia
Key Takeaways
- Equestrians spend a plenty of time getting their horses in shape for competition
- But many riders don’t always take the same amount of time to work on their own fitness
- Improving your fitness can help improve your riding whether you do dressage, events, or jumping
- Resistance bands are a great way to workout at home, at the barn, or anywhere else
- Check out these 15 resistance band exercises to get started
Top Products in This Article
As an equestrian, you spend lots of time getting your horse in shape and ready to compete. But do you take the time to exercise yourself? Whether you participate in dressage, events, jumping, or are a casual rider, improving your fitness can help improve your riding!
These exercises will improve your fitness so you and your horse can go out and win!
- Why do horseback riders need to work out?
- Ready to get started? You just need a resistance band!
- 15 Exercises for Riders
Why do horseback riders need to work out?
If you’re riding multiple days a week, isn’t that enough of a workout? And how are you going to find time to exercise between horse care, school/work, and daily life?
It’s important to make time to exercise so you can remain centered, balanced, and stable on your horse, while still having quick reactions. When the subtle leg movements that you make are concise, it offers clear communication to your horse on how you would like them to respond. Exercise can also help improve your posture in the saddle by strengthening your core. Plus, good flexibility and strength can help prevent back, knee, or hip pain after riding.
And a fit rider is better for your horse. Picture carrying a sleeping child, they “feel” heavier than one who’s awake. This is because your muscles must constantly adjust to how you are holding them since they can’t maintain a steady posture. If you’re fit and conditioned with good posture, you’ll feel lighter on your horses back compared to a rider with poor posture.
You don’t need to join a gym to get a workout. In fact, you can get a quick workout in before or after your ride or at home using resistance bands!
Ready to get started? You just need a resistance band!
All you need is a TheraBand CLX Resistance Band. Available in 7 different resistances, you’ll be able to find the right band for you whether you’re a dressage rider, barrel racer, endurance rider, western rider, eventer, show jumper or just a casual rider!
15 Exercises for Riders
Choose exercises from each section for a well-balanced workout. Or focus on each section one day a week.
Warm Up
Warm up before doing these exercises by jogging in place or doing some jumping jacks. This gets your heart pumping and muscles ready to work. Then, get started!
5 Core Exercises
Improve your riding skills, your seat, and your posture by working on your core strength. Having good alignment and balance will help your horse be more evenly balanced too. Good core strength also helps reduce strain on your spine to keep you pain and injury free.
Side Oblique Crunch
- Stand with your feet in the two center loops of the CLX band, shoulder-width apart
- Hold one end loop in each hand and bring your arms up to 90 degrees
- Balance on your left leg
- Bring your right knee to your right elbow
- Extend out without placing your right leg on the floor
- Repeat, then repeat on the other side
Bicycle
- Place the CLX band with the center loops around each of your thighs, just above your knees
- Hold one end loop in each hand
- Lay down on your back with your hands behind your head
- Bring your knees up so they are at 90 degrees
- Bring your left foot down, touching your left elbow to your right knee
- Right to center
- Bring your right foot down, touching your right elbow to your left knee
- Repeat
Abdominal Knee Tucks
- Anchor the band at ankle height
- Facing the anchor, place an end loop around each foot
- Lay on your back, feet towards the anchor and slide backward toward your head until there is tension in the band
- Place your hands behind your head
- Lift your feet off the floor, then bring your knees towards your chest
- Hold, slowly return, and repeat
Oblique Plank
- Place the CLX band with the center loops around each of your thighs, just above your knees
- Hold one end loop in each hand
- Start in a side plank position with your arm extended above your head
- Bring your upper knee to your upper elbow, then extend out
- Repeat and then repeat on the other side
Straight Leg Scissor Kick
- Place the CLX band with the center loops around each of your thighs, just above your knees
- Hold one end loop in each hand
- Lay on your back with your arms extended straight above you and your legs straight up
- Drop your left leg down holding it parallel to the floor
- Bring your leg back up and your hands up at the same time
- Drop your right leg down holding it parallel to the floor
- Bring your leg back up and your hands up at the same time
- Repeat
5 Upper Body Exercises
Upper body strength doesn’t usually seem as important to equestrians as core and lower body strength. While it may not be as important, it's still plays a big role in helping you maintain proper posture, which keeps you looking good and helps reduce you and your horse’s risk of injury. Plus, it’ll make lifting saddles, hauling grain bags, and cleaning hooves easier.
Overhead Press
- Start in a staggered stance with the middle of the CLX band under your forward foot
- Hold one end loop in each hand and extend your arms upward above your head with your palms facing out
- Drop your arms down so your hands are at shoulder height
- Repeat
Bicep Curls
- Stand with your feet in the two center loops of the CLX band, shoulder-width apart
- Hold one end loop in each hand with your hands at your sides and your palms facing up
- Bend at the elbows and bring your hands up to shoulder-height
- Return to your starting position and repeat
Upright X-Row
- Stand with your feet in the two center loops of the CLX band, shoulder-width apart
- Cross the CLX band to form and X and hold one end loop in each hand
- Slightly bend your knees, keeping your hands in the middle
- Pull straight up to your chin, then return
- Repeat
Resisted Pushup
- Start in a plank position with the CLX stretched across your back at the level of the shoulder blades
- Place each hand in a loop (the closer together, the higher the resistance)
- Lower yourself to the ground, then push back up, completing one push up
- Repeat
Tricep Extension
- Stand with your feet in the two center loops of the CLX band, shoulder-width apart
- Hold one end loop in each hand and get into a good squat position with your arms back, elbows bend, and hands at chest height
- Extend your left arm back and then return it to the center position at chest height
- Repeat
5 Lower Body Exercises
Leg exercises help strengthen your leg, allowing better communication with your horse. They help you grip the saddle and keep you stable. They also help keep your lower back protected from strain or injury.
Calf Raise
- Stand with your feet in the two center loops of the CLX band, shoulder-width apart
- Hold one end loop in each hand and raise your arms up so your hands are on your shoulders
- Raise up onto your toes and then come back down slowly
- Repeat
Lunge
- Place both end loops from the CLX band around your right foot
- Loop the CLX around the opposite shoulder (like a sash)
- Stand in a staggered stance with your right foot forward
- Lower your body to perform a lunge keeping your knee over your ankle
- Hold briefly, return to your starting position, and repeat
- Switch the band to the opposite leg and repeat
Monster Walk
- Place the CLX band with the center loops around each of your thighs, just above your knees
- Hold one end loop in each hand
- Squat slightly
- Take a big step out to the right with your right foot and then a smaller step to the right with your left foot, repeat across the room
- Take a big step out to the left with your left foot and then a smaller step to the left with your right foot, repeat across the room
- Repeat
Squat
- Stand with your feet in the two center loops of the CLX band, shoulder-width apart
- Hold one end loop in each hand and raise your hands to shoulder height, resting them on your shoulders
- Squat until your thighs are parallel to the floor
- Return to your starting position and repeat
Running Man
- Place the CLX band with the center loops around each of your thighs, just above your knees
- Hold one end loop in each hand
- Start jogging in place
- Make this exercise more challenging by pausing in place every few seconds to test your balance
Cool Down
After exercising, take a few minutes to stretch. You can use a stretch strap for deeper stretches. And if you need to relieve any soreness or pain from working out or riding, try Biofreeze.
Looking for more exercises? Check out this article for:
References
- Resistance Band Workout for Horse Riders: 6 Upper Body Exercises. (n.d.). Horse Learner for the Love of Horses. Retrieved from https://bit.ly/30tdpGw
- Resistance Band Workout for Horse Riders: 6 Lower Body Exercises. (n.d.). Horse Learner for the Love of Horses. Retrieved from https://bit.ly/3bzTWud
- Resistance Band Core Workout for Horse Riders. (n.d.). Horse Learner for the Love of Horses. Retrieved from https://bit.ly/3bBCR2M
- Smith, N. (n.d.). Pilates For Equestrian Athletes and How It Can Improve Your Dressage Posture. Dressage Rider Training. Retrieved from https://bit.ly/38r0vx4
- Smith, N. (n.d.). 6 Dressage Exercises to Help Improve Your Riding Posture. Dressage Rider Training. Retrieved from https://bit.ly/3veHdF6
- Horse Rider Fitness: Equestrian Workouts | Vita Flex. (n.d.). Vita Flex. Retrieved from Horse Rider Fitness: Equestrian Workouts | Vita Flex. (n.d.). Vita Flex. Retrieved from
- Blocksdorf, K. (2019). Exercise for Horseback Riding Strengthen, Stretch and Burn Calories for Better Riding. The SprucePets. Retrieved from https://bit.ly/3qJf8Ct
Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.
