Rider fitness

As a rider, you’ll spend a lot of time working on keeping your horse fit throughout the year, but often give less thought to your own fitness.

Keeping yourself fit, however, will certainly have a positive impact on how effectively you can ride your horse – and six-time badminton winner Lucinda Green agrees, whether you compete or not.

Why does rider fitness matter?

“You need to have a certain level of fitness depending on the level you are riding at,” says Lucinda. “If you’re tired when you pull up after cross-country or a showjumping round, you probably aren’t fit enough.”

This applies no matter what level you’re riding at. Even if your aim is simply to enjoy hacking your horse for an hour or two, you want to be fit enough so that you’re not out of breath after every trot and canter, don’t ache for days afterwards and can comfortably sit an unexpected spook or excited buck.

Event rider Jack Stancombe agrees that being physically strong is vital for safe riding. “I struggle with back pain, which affects how I ride, especially when I spend a lot of time standing up out of my stirrups,” he says. “To keep my back strong and to ensure I’m effective in the saddle, I work a lot on my core, upper body strength and balance.” We all have our weaknesses, as do our horses. If you struggle more on one rein than the other, it’s likely that your horse will, too.

Addressing these imbalances in your rider fitness routine will help you become more effective in the saddle and, in turn, improve your horse’s balance and straightness.

How to improve rider fitness

Any exercise you can do will make a positive impact on your fitness, whether it’s walking more (as long as you keep a brisk pace), going to a Pilates class or heading to the gym and working through a personalised training programme.

If you want to target your exercise for riding specifically, look for activities that will improve the following.

Cardiovascular fitness

This will help you to ride for longer without getting out of breath. Anything that increases your heart rate – for example, walking, running, swimming or cycling – will help to improve your cardiovascular fitness.

Core strength

With a stronger core, you’ll find it easier to maintain your posture and stability, which will make you feel more secure and confident in the saddle. Good posture also enables you to use your aids more effectively. Pilates will help strengthen your core, as will planks, sit-ups and fitness ball exercises.

Flexibility and suppleness

As a rider, you need to be equally muscled and flexible on each side of your body, because imbalances or tightness will affect how your horse moves. Muscle tightness can also lead to restriction and often pain in other areas of the body to compensate. Regular stretching, yoga and Pilates can improve your flexibility.

Balance

Being able to maintain your balance and control a centred position in the saddle is key to being an effective rider. Again, you can improve your balance with yoga or Pilates. While not all riders have the time or inclination to fit a trip to the gym into the schedule, Lucinda suggests the following exercises, which can be easily incorporated into everyday life:

• Instead of walking around the yard, try running or skipping to get your heart rate up.
• Don’t sit on the loo – crouch above it to work your leg muscles.
• Skip the lift and walk or run up the stairs.
• Stand on the edge of a stair and push your heels down as far as you can to stretch the Achilles tendon. This will help you keep your heels down when riding.
• Play squash. It’s great for cardio fitness and sharpening reactions.
• Play bridge or snap to speed up your mental reaction times.
• If you go for a run, find obstacles to judge and jump on your route, like cracks in the pavement or drain covers. This will keep you sharp and help you make judgements faster.
• When brushing your teeth, stand on one leg and then up on your tiptoes. Repeat on the other leg.

Core strength exercises for horse riders

Plank

Why: This beginner move is a great place to start getting your core working.

How: Adopt a press-up position but rest on your forearms rather than your hands. Keep your back straight and engage your abs and glutes. Hold for as long as you can without coming out of the position. You could start with 10 seconds, then try 20 or 30 seconds, eventually aiming for a minute.

Level up: Spend longer in this position and try moving your feet closer together, as this makes it harder to maintain stability.

Glute bridge

Why: A strong core needs strong glutes.

How: Lie flat on the floor with your legs bent. Keeping your weight in your heels, push your hips upwards as far as you can go, before pausing and returning to the start position. Repeat this exercise 10 times.

Level up: Hold the glute contraction at the top of the movement or try with one leg extended in the air.

Dead bug

Why: They're hard to get wrong and are a safe way to test how strong your core is.

How: Lie on your back with hands vertically above you and feet up so your knees are at 90°. Straighten one leg until your heel is an inch from the floor and, at the same time, lower the opposite arm so it’s parallel to the floor. Return to the start position and repeat with the other leg and opposite arm. Repeat this exercise 10 times, straightening both legs for one rep.

Level up: Hold light weights or use ankle weights.

Russian twists

Why: Helps to strengthen your rotational movement.

How: Sit on the floor with your knees bent. Clasp your hands together and lift your feet off the floor. Twist at your torso, turning from side to side, and taking your shoulders and head with you as you turn. Repeat this exercise 10 times (moving left to right and back again counts as one rep).

Level up: Hold a weight.

Supermans

Why: Strengthens your glutes, core and lower back.

How: Lie on the floor on your front with your legs straight and your arms extended. Keeping your head in a neutral position, slowly lift your arms and legs around six inches off the floor – or until you feel your lower back muscles contracting. Lift your belly button slightly off the floor to contract your abs. Hold the position for three seconds – and don‘t forget to breathe. Lower your arms, legs and belly back to the floor. Repeat this exercise 10 times.

Level up: Raise alternate arms and legs to improve your coordination.

Flutter kicks

Why: You'll be working your core stabilisers, but in a position that's safe for your lower back.

How: Lie on your back with your arms by your side. Engage your core and raise your legs slightly off the floor. Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Keep a controlled movement at all times. Do this exercise for 30 seconds.

Level up: Cross your legs, left over right and right over left, in a scissor motion instead of up and down.