Building Muscle Strength for Horseback Riding
Improving Strength and Flexibility for Equestrian Sports
You will find that horseback riding is an enjoyable, though demanding, way to spend your time. Equestrian sports are just as stressful and demanding as other activities, and you'll gradually develop the muscles and flexibility you need to do it well.
Although riding is really the only way to continually develop the muscles you will need most, there are a few exercises you can do out of the saddle.
Arm Curls
You will need to build muscle strength in your arms for horseback riding, so make sure you're doing arm curls at least once a day in your spare time. Not only will this help you on the horse's back, but it will prepare you for barn chores.
Arm curls can be done with dumbbells or with barbells. Simply stand with your feet approximately shoulder-width apart, holding the weights with your wrists pointed out. Curl your hands toward your shoulders, keeping your elbows at your side, then release after holding for five seconds.
Stairway Drops
One of the most important body parts to strengthen for horseback riding is your calves. You use them to cue your horse, maintain your balance and find your stirrups. Your calf muscles will slowly develop on their own, but stairway drops can speed up the process.
Stand on a stair (either real stairs or an exercise prop) with the balls of your feet at the edge of the stair. Slowly lower your heels below the balls of your feet, stretching out the backs of your calves, then lift your heels so they are again level with the rest of your foot.
This not only strengthens your calf muscles but also stretches them out so you will have better balance in the saddle for equestrian sports. Do this once or twice a day, with 20 repetitions in each set.
Thigh Squeezes
Just about as important as your calves, your thighs are also crucial to horseback riding. They are the muscles you will use to stay on the horse, and directly affect your position in the saddle. Without strong thigh muscles, you will be more likely to take a tumble.
You can do thigh squeezes with a number of items you find in your house. A large rubber exercise ball (approximately one foot in diameter), a thick pillow, a Thighmaster or even a beach ball will work. Simply hold the chosen item between your thighs, squeeze as tightly as you can, hold for ten seconds and release. Do this 20 or 30 times per set.
There are plenty of other exercises you can use to build muscle strength for horseback riding. Just about any exercise regimen will help strengthen your muscles while improving flexibility, but try to focus most on the muscles that are sore after each ride you take.
You can also infuse a cardio routine into your exercise program to make horseback riding easier. Increasing your heart rate to an aerobic level for fifteen or twenty minutes per day will work wonders for your next horseback ride.
Thigh and Calf Muscles
|
What do you think about this article?
Latest Articles