Exercises to Improve Your Riding Balance & Fitness

Many riders focus on their horse’s fitness and training, yet often overlook the crucial role their own fitness and flexibility play in successful schooling and riding. A weak or unbalanced rider struggles to control their weight in movements and may lack the flexibility to deliver clear aids. For competitors, being as fit as your horse is essential for optimal performance. Below is a detailed guide to effective exercises that improve your balance, strength, and stamina, helping you come back stronger after injury or prepare for show season.

Stretching to Enhance Flexibility

Stretching gently before riding loosens muscles, increases flexibility and can shorten your horse’s warm-up time. Stiffness in the rider often translates into stiffness in the horse, particularly when asking it to stretch down. Focus on these key muscle groups:

• Back: Lay on the floor with knees bent and feet flat. Hold your legs, pulling them gently toward your chest to feel a stretch. Hold for 10-15 seconds, then release.
• Arms and Shoulders: Circle your arms up above your head, stretching through the fingertips, then exhale as you circle down. Also, stretch by bringing one arm straight across your body at shoulder height, gently pulling it in with the opposite hand to open up your shoulder.
• Thighs and Calves: Lunges and squats improve flexibility and balance. If unsteady, support yourself against a wall. While mounted, ride without stirrups, circle ankles, point toes up and down, or pull your heels up toward your bottom to stretch your lower leg.

Improving Stamina through Cardiovascular Fitness

To maintain high-quality riding for longer, build your stamina with sports like cycling, swimming or running. Healthy nutrition fuels muscles and concentration. Set realistic goals and consider joining clubs for motivation. Cardiovascular exercise, where your heart rate is between 55-85% of maximum, strengthens your heart and improves endurance.

Strengthening Your Heart Muscles with Cardio

Cardio workouts raise heart rate and improve heart health. Calculate your resting heart rate first by counting beats upon waking. Using a target heart rate calculator, aim for 10-20 minutes per session, gradually increasing to one hour daily. Exercise can be split into multiple sessions around your day.

Cardio can be varied—from gym equipment like rowing machines or exercise bikes, which mimic riding muscle use, to household chores like mowing the lawn or vacuuming, providing practical and effective exercise opportunities.

Balance and Core Strength Using a Medicine Ball

Sitting on a giant medicine ball instead of a chair engages your core and improves your centre of balance. Balancing requires equal weight distribution on your seat and feet. Gently roll the ball forwards and backwards to simulate horse gait movement, encouraging subtle adjustments in your hips and back similar to riding dynamics.

Alternatively, squeezing a plastic football-sized ball between your knees daily strengthens inner thighs, which are essential for steering and seat control. Hold squeezes for 10-20 seconds, increasing repetitions gradually.

Safe Practice with Mechanical Horse Lessons

Mechanical horses provide valuable practice focusing solely on rider position and balance without the concerns of horse fatigue or injury. Instructors can give immediate feedback to refine your posture and address weaknesses. This controlled environment allows targeted improvement in rider balance and technique.

Pilates for Injury Recovery and Core Stability

Pilates involves low-impact, controlled movements that build muscle strength and flexibility while improving breathing—ideal for riders returning from injury. Many exercises can be done sitting or lying down with minimal equipment. Specialist Pilates routines for equestrians focus on core strength and address individual weaknesses, enhancing riding posture and effectiveness.

Yoga for Lower Leg Strength and Concentration

Yoga complements Pilates by enhancing flexibility and strength, particularly in lower legs and ankles. Additionally, it boosts concentration through meditation, aiding mental focus during rides. Local sports centres frequently offer classes suitable for all levels, making yoga accessible to riders looking to improve body awareness and balance.